FIT how much is too much for biceps?

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dwarfcat

COLTS FTMFW
I work my bi's along with my back and from every pic ive looked at it shows my bi's get worked with every back excercise. How much bi only isolation do you guys do? I normally just throw in 3 sets of 10 at the preacher curl machine and call it a day after my back stuff but today I decided to grab a couple 20s and do alternating hammer curls until failure. So I tossed in 2 sets of alternating curls for 30 reps at 20lbs. Would you recommend more or less?
 

deznutz

Active Member
Aug 10, 2003
29,728
This is what I do. It's called "chrous lines". This is what a pro-strongman told me to do on my last bicep work out.
Alternating DB curls

THIS IS ONE SET:
15lb db 12 reps /arm
20lb db 10 reps /arm
25lb db 8 reps /arm
30lb db 6 reps /arm
35lb db 4 reps /arm
40lb db 2 reps /arm

YES, you are doing 42 reps PER ARM
Start where you feel comfortable, so you can start at a 5lb db if you want, then work your way down 2 reps per db
DO NOT REST IN BETWEEN DBS

Do 3 sets. By the third set, you should not be able to curl the 40lb

Good luck :)
 

BlackIce72

New Member
Jan 4, 2005
7,800
NJ
This is what I do. It's called "chrous lines". This is what a pro-strongman told me to do on my last bicep work out.
Alternating DB curls

THIS IS ONE SET:
15lb db 12 reps /arm
20lb db 10 reps /arm
25lb db 8 reps /arm
30lb db 6 reps /arm
35lb db 4 reps /arm
40lb db 2 reps /arm

YES, you are doing 42 reps PER ARM
Start where you feel comfortable, so you can start at a 5lb db if you want, then work your way down 2 reps per db
DO NOT REST IN BETWEEN DBS

Do 3 sets. By the third set, you should not be able to curl the 40lb

Good luck :)

I'd probably start with the 40s
 

dmaestro

Active Member
Jun 10, 2004
23,755
Your head.
I do bi/tris on their own day.

back gasses out my biceps too quick to work them directly, same with tris on my chest/shoulder day.
 
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TS
dwarfcat

dwarfcat

COLTS FTMFW
This is what I do. It's called "chrous lines". This is what a pro-strongman told me to do on my last bicep work out.
Alternating DB curls

THIS IS ONE SET:
15lb db 12 reps /arm
20lb db 10 reps /arm
25lb db 8 reps /arm
30lb db 6 reps /arm
35lb db 4 reps /arm
40lb db 2 reps /arm

YES, you are doing 42 reps PER ARM
Start where you feel comfortable, so you can start at a 5lb db if you want, then work your way down 2 reps per db
DO NOT REST IN BETWEEN DBS

Do 3 sets. By the third set, you should not be able to curl the 40lb

Good luck :)

:eek3:
 

D1G1T4L

Active Member
May 4, 2001
16,451
Bay Area
I dont really work out my arms.. pull ups/deadlifts/squats/other exercises I do hit them pretty good. One of my bodybuilder friends has 18-19 inch biceps and never does curls or anything.. he just squats/deadlifts with me...but then again he does like 30 chin ups every time we work out =)
 

Stilgar

New Member
Dec 31, 2004
1,925
I don't bother with my bi's. Only hit them once a week. I find if I try to work them individually too much, I just get really sore forearms. Still haven't found out a reason why.
 

JeremyD

New Member
Oct 3, 2004
5,474
try some bicept slapts

Fixed.




I used to be one of those guys who believed in that whole "biceps don't need isolation work if you train back heavy" and it showed. Now I do probably 10-15 sets total for bicep work on a dedicated arm day and I've seen major improvements.
 

GuOD

mcflurry diet
May 19, 2003
7,348
Toronto
Fixed.




I used to be one of those guys who believed in that whole "biceps don't need isolation work if you train back heavy" and it showed. Now I do probably 10-15 sets total for bicep work on a dedicated arm day and I've seen major improvements.

:werd:

I think that's why I got 14s at 200+... I never did bicep work :o
 

Pachanga

OT Supporter
Nov 29, 2006
10,855
This is what I do. It's called "chrous lines". This is what a pro-strongman told me to do on my last bicep work out.
Alternating DB curls

THIS IS ONE SET:
15lb db 12 reps /arm
20lb db 10 reps /arm
25lb db 8 reps /arm
30lb db 6 reps /arm
35lb db 4 reps /arm
40lb db 2 reps /arm

YES, you are doing 42 reps PER ARM
Start where you feel comfortable, so you can start at a 5lb db if you want, then work your way down 2 reps per db
DO NOT REST IN BETWEEN DBS

Do 3 sets. By the third set, you should not be able to curl the 40lb

Good luck :)

I used to do the same thing, but starting at the highest weight and gradually working my way down. Yesterday I tried doing just a single set with the preacher curl bench an ez bar. I started at 95 and went close to failure, dropped to 85, 75, etc all the way down to the bar and then had my training partner resist me doing one curl for a static 10 seconds or so. My arms are as sore as they have ever been today.
 
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