My old biceps routine was
Barbell Curls
Cable Preacher Curls
Seated Concentration Curls
‘til I stalled, now I’m doin’
Alt DB Curls*
Pinwheels*
Khalid Curls (previously known as “K-Pipe” curls whatever the fuck that means"
*=fat gripz are used
How do you all manage so many curling exercises. I find after doing the first bicep exercise unless I dramatically reduce the weight or switch to band curls I can’t get another variation out, my biceps are just shot. Are you all staggering them through your workout like ab exercises or am I really just that week in the biceps?
Enders- if I dont really warm my biceps up, Ill be burned out by the time I am done with the first exercise too, maybe do a few extra warm up sets next time and see how it works
[quote]Enders Drift wrote:
How do you all manage so many curling exercises. I find after doing the first bicep exercise unless I dramatically reduce the weight or switch to band curls I can’t get another variation out, my biceps are just shot. Are you all staggering them through your workout like ab exercises or am I really just that week in the biceps?[/quote]
It’s called strength endurance. When you get used to training them with high volume and your arms start getting a lot bigger, you’ll have a lot less of a strength drop off as you progress through the workout.
My biceps stay strong throughout the workout. Agree with beef…I usually do about 9-12 sets of biceps when I train them and 6-8 of those sets are working sets (non warm-up weight)
[quote]kingbeef323 wrote:
[quote]Enders Drift wrote:
How do you all manage so many curling exercises. I find after doing the first bicep exercise unless I dramatically reduce the weight or switch to band curls I can’t get another variation out, my biceps are just shot. Are you all staggering them through your workout like ab exercises or am I really just that week in the biceps?[/quote]
It’s called strength endurance. When you get used to training them with high volume and your arms start getting a lot bigger, you’ll have a lot less of a strength drop off as you progress through the workout.[/quote]
Compare this to ‘indirect training only’.
I sorta figured It just meant my biceps are really that weak but always nice to hear it once in a while to invigorate myself to do something about it. I think I’ll even go in for an extra workout today just to hit the bis today.
Bump
Did “cable preacher curls” tonight. Pulled preacher bench into the jungle gym. It’s great because the bar rack is really low to the ground, great for the low pulley.
Used the sort of “EZ Bar” looking attachment.
Supersetted closer grip with wider grip. I think 7 or so sets.
I’ve not had a better biceps pump in a very, very long time.
Definitely a weekly keeper.
[quote]SteelyD wrote:
Did “cable preacher curls” tonight. Pulled preacher bench into the jungle gym. It’s great because the bar rack is really low to the ground, great for the low pulley.
Used the sort of “EZ Bar” looking attachment.
Supersetted closer grip with wider grip. I think 7 or so sets.
I’ve not had a better biceps pump in a very, very long time.
Definitely a weekly keeper.[/quote]
My gym has even attached a preacher bench to one of the low cable pulleys to set this up. You know what you should try next time? If you have a fat bar attachment, connect that to the cable. BEST PUMP Ever! And after that you feel your bis thrashed and your forearms not as toast. I think hammering the shit out of that got me above 17"…
[quote]mlekava000 wrote:
[quote]SteelyD wrote:
Did “cable preacher curls” tonight. Pulled preacher bench into the jungle gym. It’s great because the bar rack is really low to the ground, great for the low pulley.
Used the sort of “EZ Bar” looking attachment.
Supersetted closer grip with wider grip. I think 7 or so sets.
I’ve not had a better biceps pump in a very, very long time.
Definitely a weekly keeper.[/quote]
My gym has even attached a preacher bench to one of the low cable pulleys to set this up. You know what you should try next time? If you have a fat bar attachment, connect that to the cable. BEST PUMP Ever! And after that you feel your bis thrashed and your forearms not as toast. I think hammering the shit out of that got me above 17"…[/quote]
also try relaxing your wrists while curling. you’ll have to drop the weiight but it takes the forearms out of the equation… that’s only if youre down for UBER isolation
Reverse Band Squat Rack Curls.
/thread.
Anyone do reverse curls regularly? Do you keep your wrists straight? Bent back? Bent down toward palm?
DB? Straight bar? EZ Bar?
Those always kill my wrists Steely =/ How am I supposed to shred with sore wrists?
[quote]solidkhalid wrote:
Those always kill my wrists Steely =/ How am I supposed to shred with sore wrists?[/quote]
HAAAAaaaa! I saw an interview with George Lynch who briefly got into lifting heavy. He said he started to bulk up and he couldn’t play fast anymore…
Here’s a tip from Larry Scott that I absolutely love.
Since the EZ bar tends to work the brachialis, rather than isolate the bicep.
Put your hands palm up, and place your pinky on the top of the outer most curve of the EZ bar, then place your thumb on the bottom of the curve. So basically you’re simulating a wide grip by placing your pinky higher than your thumb on the bar. When you squeeze at the top, you get a great contraction in the bicep.
^ Just use a regular fucking barbell?
[quote]solidkhalid wrote:
^ Just use a regular fucking barbell?[/quote]
Tried both, EZ just works better for my arms.
Ah in that case keep at it
[quote]SteelyD wrote:
Anyone do reverse curls regularly? Do you keep your wrists straight? Bent back? Bent down toward palm?
DB? Straight bar? EZ Bar?[/quote]
ez bar on the cables, standing or with the preacher bench.
havent done them since last fall though…not really worth it, zottmans are betta