5/3/1 curls
[quote]MytchBucanan wrote:
[quote]BrickHead wrote:
[quote]The Mighty Stu wrote:
I tend to think of myself as one of the more experienced folks on here, and what Brick said was pretty much what I would have suggested myself. He’s one of the few posters that I may occasionally take advice from, but only occasionally though -lol.
S[/quote]
Thanks! 
[/quote]
Thank you! And thank goodness I’m no longer a disrespectful, condescending, immature jerk!
BTW Brick, I know it’s late but welcome back
[/quote]
[quote]LoRez wrote:
[quote]BlueCollarTr8n wrote:
IMO…this is a legit question.
Although all the advice he is receiving is certainly valid, it’s not like he is talking about a 1RM straight bar curl in the BB forum. He is working in the 8-10 range and clearly indicates no momentum. The weight on the bar is never the only consideration; it frequently may be several rungs down the ladder, but over time (especially during the first decade) no other variable is more related to progress. Those of us that have ‘crested the hill’ may train differently now, we may even have a few re-occurring ‘aches and pains’ as a result our earlier pursuit of bigger numbers, but it’s hard to say that we would be where we are today without having ‘traveled the path’. [/quote]
At what point would you advise against just chasing the numbers?[/quote]
Over the course of 15-20 years…
During ‘offseason’ periods I think most disciplined natural lifters should strive to reach:
Squat: 2.0xBW 10-15 reps
DLift: 2.5xBW 3-5 reps
Flat Press: 1.5BW 4-6 reps
O.H. Press: 1.0xBW 4-6 reps
Bent Row: 1.5xBW 8-12 reps
[for 3-5 sets per workout]
I’m taking for granted that in the BB forum people understand conditioning, curls, extensions, calve raises, ab/core work, etc. must also be preformed.
By alternating periods of ‘surplus calories’ with periods of ‘restricted calories’ I think 2.75-3.00+ lean-lbs per inch of height is achivable. [not stage ready perhaps, but pool ready for sure] Most lifters should not exceed 10-15% over their previous lean weight during the bulk, which should last 18-36 months. IMO…cutting should never exceed 12 consecutive weeks and should start with an increase in output before a decrease in input. Calories should never be reduced below the level needed to progress [& NEVER below 10 calories per lb of BW as SOP]. 1-2 lbs of BW of week is ideal. More means muscle loss. These are rules of thumb and must be adjusted for the individual.
If you reach your early 40s and you haven’t reached these levels; it’s time to take a honest, hard look at what you’ve been doing. The window is closing fast.
I’ll be 50 on my next birthday. At some point the goal is keeping what you have; not trying to get more. I’m not sure how to tell when that is. I don’t approach my training that way, but I know that is where I am at.
There is no ‘status quo’ at any age!
[quote]SSC wrote:
[quote]NorCal916 wrote:
Dear Overly-Concerned-Brah,
Your question lacks sense. The weight and reps are just fine if your arms grew 1" last year. It seems like a typical lift for someone your size. There are alot of variables. Are they sloppy? Pause at the top? Short rest periods? So not all 90x9 are equal. If they have not grown in a year (and your diet is dialed in) it may not be a good weight, rep scheme or exercise.
The question should be, “are my arms growing?” and if they are, they are good weight for you. Try to get 90x10 next month etc. etc.[/quote]
Good post.
I do respect Blue Collar tremendously, and agree with him that in the big picture, yes, bigger numbers are going to mean bigger muscles. But it’s not always just that simple. Plus, OP admittedly irked me with his seemingly shitty attitude.
Because I have seen many a bro using more weight than 90 lbs for 9 reps on a barbell, I will say “No.” It’s not a lousy curl weight but it’s no where near impressive.
.02[/quote]
how is my attitude shitty? u guys telling me to do deadlifts/squats for biceps and stuff…
some people just get mad whenever they see posts related to bicep curls I think (maybe because people who don’t really train everything tend to do them/obsess over them)… if I was asking about good deadlifting stats for a bodybuilder with my size/experience people wouldn’t be like “don’t worry about it just do bicep curls to get your back growing”
[quote]browndisaster wrote:
5/3/1 curls[/quote]
im actually doing 3 sets to failure with about 20-30s rest time
train them almost twice a week
[quote]BlueCollarTr8n wrote:
[quote]LoRez wrote:
At what point would you advise against just chasing the numbers?[/quote]
Over the course of 15-20 years…
During ‘offseason’ periods I think most disciplined natural lifters should strive to reach:
Squat: 2.0xBW 10-15 reps
DLift: 2.5xBW 3-5 reps
Flat Press: 1.5BW 4-6 reps
O.H. Press: 1.0xBW 4-6 reps
Bent Row: 1.5xBW 8-12 reps
[for 3-5 sets per workout]
I’m taking for granted that in the BB forum people understand conditioning, curls, extensions, calve raises, ab/core work, etc. must also be preformed.
By alternating periods of ‘surplus calories’ with periods of ‘restricted calories’ I think 2.75-3.00+ lean-lbs per inch of height is achivable. [not stage ready perhaps, but pool ready for sure] Most lifters should not exceed 10-15% over their previous lean weight during the bulk, which should last 18-36 months. IMO…cutting should never exceed 12 consecutive weeks and should start with an increase in output before a decrease in input. Calories should never be reduced below the level needed to progress [& NEVER below 10 calories per lb of BW as SOP]. 1-2 lbs of BW of week is ideal. More means muscle loss. These are rules of thumb and must be adjusted for the individual.
If you reach your early 40s and you haven’t reached these levels; it’s time to take a honest, hard look at what you’ve been doing. The window is closing fast.
I’ll be 50 on my next birthday. At some point the goal is keeping what you have; not trying to get more. I’m not sure how to tell when that is. I don’t approach my training that way, but I know that is where I am at.
There is no ‘status quo’ at any age! [/quote]
That’s a really great post. I really appreciate the goal-based approach there as something to work for – but in bodybuilding terms – that I can actually work toward. I work better when I can quantify things like that. Obviously once you’ve reached those goals, there’s no guarantees you’re going to look great… but at least most everything should be pretty well built up and it’s mostly a matter of refining things.
I saw its probably a good weight.
But where did you start? 60x9? Have your arms grew? How much? And in what time frame? Might be a very good lift with more info.
And I agree, sometimes when you talk about curls, you will get some ‘Jersey Shore’ feedback!
[quote]Brett620 wrote:
I saw its probably a good weight.
But where did you start? 60x9? Have your arms grew? How much? And in what time frame? Might be a very good lift with more info.
And I agree, sometimes when you talk about curls, you will get some ‘Jersey Shore’ feedback![/quote]
i never really measured them, but I started with like 35 lbs for reps(~12) 18 months ago, think I was like ~130-140
[quote]BlueCollarTr8n wrote:
[quote]LoRez wrote:
[quote]BlueCollarTr8n wrote:
Over the course of 15-20 years…
During ‘offseason’ periods I think most disciplined natural lifters should strive to reach:
Squat: 2.0xBW 10-15 reps
DLift: 2.5xBW 3-5 reps
Flat Press: 1.5BW 4-6 reps
O.H. Press: 1.0xBW 4-6 reps
Bent Row: 1.5xBW 8-12 reps
[for 3-5 sets per workout]
I’m taking for granted that in the BB forum people understand conditioning, curls, extensions, calve raises, ab/core work, etc. must also be preformed.
[/quote]
Holy crapper man, those squats and deads are pretty impressive let alone for a bodybuilder. Or is that just me?
[quote]sexyxe wrote:
[quote]BlueCollarTr8n wrote:
Over the course of 15-20 years…
During ‘offseason’ periods I think most disciplined natural lifters should strive to reach:
Squat: 2.0xBW 10-15 reps
DLift: 2.5xBW 3-5 reps
Flat Press: 1.5BW 4-6 reps
O.H. Press: 1.0xBW 4-6 reps
Bent Row: 1.5xBW 8-12 reps
[for 3-5 sets per workout]
I’m taking for granted that in the BB forum people understand conditioning, curls, extensions, calve raises, ab/core work, etc. must also be preformed.
[/quote]
Holy crapper man, those squats and deads are pretty impressive let alone for a bodybuilder. Or is that just me?[/quote]
Just means you’re not pushing yourself hard enough 
Plus, he did say over 15-20 years…
[quote]qeynos wrote:
[quote]SSC wrote:
[quote]NorCal916 wrote:
Dear Overly-Concerned-Brah,
Your question lacks sense. The weight and reps are just fine if your arms grew 1" last year. It seems like a typical lift for someone your size. There are alot of variables. Are they sloppy? Pause at the top? Short rest periods? So not all 90x9 are equal. If they have not grown in a year (and your diet is dialed in) it may not be a good weight, rep scheme or exercise.
The question should be, “are my arms growing?” and if they are, they are good weight for you. Try to get 90x10 next month etc. etc.[/quote]
Good post.
I do respect Blue Collar tremendously, and agree with him that in the big picture, yes, bigger numbers are going to mean bigger muscles. But it’s not always just that simple. Plus, OP admittedly irked me with his seemingly shitty attitude.
Because I have seen many a bro using more weight than 90 lbs for 9 reps on a barbell, I will say “No.” It’s not a lousy curl weight but it’s no where near impressive.
.02[/quote]
how is my attitude shitty? u guys telling me to do deadlifts/squats for biceps and stuff…
some people just get mad whenever they see posts related to bicep curls I think (maybe because people who don’t really train everything tend to do them/obsess over them)… if I was asking about good deadlifting stats for a bodybuilder with my size/experience people wouldn’t be like “don’t worry about it just do bicep curls to get your back growing”
[quote]browndisaster wrote:
5/3/1 curls[/quote]
im actually doing 3 sets to failure with about 20-30s rest time
train them almost twice a week
[/quote]
I don’t think anyone suggested that you don’t train arms at all but simply focus more on progressing on your compound lifts. I find it hard to regularly progress in strength on assistant lifts. It’s easier on compounds because you can do it more incrementally. Adding weight on small moves always feels like too big of a jump.
I have seen the OP’s posts elsewhere. They are generally ridiculous and troll oriented. He’s displayed this again here.
OP,
One of the best things I ever did was to forget about the amount of weight being used and focus on feelin the desired muscle working throughout the entire movement. It’ll kill your numbers at first but they’ll slowly climb back up.
Did arms the other day and DB curled the 30’s for my top sets and straight bar curled 70lbs. Arms have been sore for days.
I feel like the OP has to be a joke or do people brag about their curls?
is this thread real life
[quote]HotShot818 wrote:
I feel like the OP has to be a joke or do people brag about their curls?[/quote]
where am I bragging?
if you bragged about your small legs would that be more acceptable?
[quote]qeynos wrote:
[quote]HotShot818 wrote:
I feel like the OP has to be a joke or do people brag about their curls?[/quote]
where am I bragging?
if you bragged about your small legs would that be more acceptable?
[/quote]
lol you are such a wee bitch
[quote]RATTLEHEAD wrote:
[quote]qeynos wrote:
[quote]HotShot818 wrote:
I feel like the OP has to be a joke or do people brag about their curls?[/quote]
where am I bragging?
if you bragged about your small legs would that be more acceptable?
[/quote]
lol you are such a wee bitch[/quote]
6’0 small as phuck calling people “wee bitches”?
interesting
[quote]qeynos wrote:
[quote]RATTLEHEAD wrote:
[quote]qeynos wrote:
[quote]HotShot818 wrote:
I feel like the OP has to be a joke or do people brag about their curls?[/quote]
where am I bragging?
if you bragged about your small legs would that be more acceptable?
[/quote]
lol you are such a wee bitch[/quote]
6’0 small as phuck calling people “wee bitches”?
interesting
[/quote]
OP can you post some pictures? Curious to see the size and definition you are sporting that makes you feel you have any place to ridicule anyone else’s progress.
[quote]qeynos wrote:
i never really measured them, but I started with like 35 lbs for reps(~12) 18 months ago, think I was like ~130-140
[/quote]
any before pix? Best way to see results with before and after side by side.
Standing flat back against the wall, or one foot behind the other it’s not a bad weight. There’s just too much room to cheat even if it’s a little shoulder shrug, which can be a huge difference if 5# is a difference between a max. I’ve seen two people do 95x10 and have totally different arms. Arms seem to max out quicker.
How many sets of 95x10 can you do with 30-45 sec rest? because I’m sure Kai’s 30x10 is much more intense then your 95x9.