Strength for Biceps Curls

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1

Hi, Im thinking of:
5x2 reps
93% of 1 rm wich is 3 reps max
20 sec. rest for biceps cruls ez bar
What should warm up be?

2

… What did i just read?

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3

Are you actually wanting to improve your 1 rep max curl in order to do a 1 rep max?

I would never do curls for less than 6 reps, but I was trying to get larger arms.

This thread should probably be in the Bigger Stronger Leaner forum.

4

20 seconds for training for strength is inappropriate. Yes you can use 5 x 2 for strength training. This is an unusual goal. Are you looking to compete in an event that involves curls?

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5

Explain what your goals are?

6

Yes i want to improve my 1 rep max with 5x2 or clusters 2-5x1. What warm up should be?

7

Are we talking about a standing barbell curl with an EZ-curl bar?

I would like to know what you believe your 1 rep max is.

Let’s assume you are not extremely strong, because a 1 rep max is going to be getting more dangerous as your strength is above 225lbs.

I always did more warm ups than most:

  • Start with just the bar (which I am guessing is 25lbs if it holds Olympic size plates.)
  • Add 20% of your 1 rep max and do a few reps (5 to 8)
  • Add another 20% and do a few reps (3 to 5)
  • Add another 20% and do a few reps (2 to 4)
  • Go to your 93% of max and do your working sets.

Heavy lifting for low reps usually require 3 minute rests, or a little more. Curls might be less, but not less than 2 minutes, IMO.

I would rather we be helping you train your, squat, bench press, or overhead press.

You won’t be up to posting a pic, would you?

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8

My ez bar curls is 50 kg 1rm, i was doing 5x5.
charles poliquin metod:
Scott EZ Bar Semi-Supinated-Grip Curl,
3-5 clusters (5 x 1), 50X0, rest 10 seconds between reps and 120 seconds between sets
When you are ready to give cluster training a try, you should increase the weight only if all reps and sets are successful.When you are ready to move up, a general guideline would be to increase the weight by 1 to 3 percent.

9

:thinking:

Why? Specifically what goal is this for? Bragging rights?

Your warm up should be whatever makes your working sets the most productive. For some, that would be:
5 reps at 50% 1RM
3 reps at 75% 1RM
1 rep at 90% 1RM

Others may need more or less.

I have to admit, I’m thoroughly confused and skeptical about what purpose this suits. I honestly expected a much higher 1RM from someone who had been specialty training for a lift, and it makes me question if you have some other motive that needs tending to and that this question is just downtrace of that.

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10

50kg isn’t quite killing it.
What is your 1 rep max bench press? Squat? Something to actually strive to achieve.

You are actually offering up training information?
I am sorry to have wasted your time.

11

I think he was just quoting the article it was taken from.

12

Most keyboards have " " marks. When quoting use them.
Sorry, I suppose my grammar standards are too high for where English has devolved to.

3 Likes
13

I assume this dude competes in the curl

Theres a few feds out there for it.

Not the weirdest thing I have seen in the iron game. I don’t have advice for it, but he’s not being freakish with the question

1 Like
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Then why doesnt he answer the question of what his goals or purpose of the thread are

15

I don’t know dude. I am a misanthrope: I don’t try to understand why people do what they do any more

16

Yeah…me and you both, :laughing: :rofl: :joy: :joy_cat: