Many of us here on T-Nation have listed our compound lift numbers, I am curious to hear what kind of weight is being slung for the regular old isolation movement the standing alternate dumbbell biceps curl.
Currently I am doing the fifty pound dumbbells for seven reps on each arm with good form (no swinging). I would like to get up to the sixties or sixty fives at some point.
So, what are some other numbers out there?
for that particular exercise…I use a 50 lbs for 10 reps. I do a 15, 12, 10, 15 semi pyramid thing…starting with the 40’s, then the 45’s, then the 50’s, and then the 40’s again.
i do 3 sets of 12 with the pink ones … don’t know how much they weigh … who cares … it’s fun … and the pump is awesome
Bastard
The alternate dumbell biceps curl.
I dont know about that one but I do wrist circumductions on my dick with…pleasure.
Just kidding, I know how seriously bodybuilders take thier curls.
I curled.
I flexed.
I smelled my armpit.
Amir
[quote]Elkhntr1 wrote:
Many of us here on T-Nation have listed our compound lift numbers, I am curious to hear what kind of weight is being slung for the regular old isolation movement the standing alternate dumbbell biceps curl.
Currently I am doing the fifty pound dumbbells for seven reps on each arm with good form (no swinging). I would like to get up to the sixties or sixty fives at some point.
So, what are some other numbers out there? [/quote]
4x6 with 55s with good form last time. About ready for 60s. I only perform one bicep isolation exercise a week and just switched to this from standing straight barbell curl. I actually perform the dumbell curls seated as I think it helps reduce the temptation/ability to swing.
[quote]lostinthought wrote:
for that particular exercise…I use a 50 lbs for 10 reps. I do a 15, 12, 10, 15 semi pyramid thing…starting with the 40’s, then the 45’s, then the 50’s, and then the 40’s again. [/quote]
Has that pyramid method helped to increase strength or size or both for your bi’s. On a side note I am going to have to check you out at the Old Bad Kat sometime.
[quote]BFG wrote:
i do 3 sets of 12 with the pink ones … don’t know how much they weigh … who cares … it’s fun … and the pump is awesome
Bastard[/quote]
Do you use a pink pen when you write your romance novels?
I don’t do any, other than occassional high-rep hammer curls because I only have a pair of 20lb dumbbells at home.
I do heavy barbell curls and EZ bar curls.
I’m doing cheat barbell curls with 115lbs for sets of three, and they have been the best biceps builder I have ever done! Who said cheating was bad? Arnold swore by them too! 
I haven’t done curls in forever but I did try them again on Tuesday just for the hell of it and did 2x5 with 30s.
[quote]Nate Dogg wrote:
I don’t do any, other than occassional high-rep hammer curls because I only have a pair of 20lb dumbbells at home.
I do heavy barbell curls and EZ bar curls.
I’m doing cheat barbell curls with 115lbs for sets of three, and they have been the best biceps builder I have ever done! Who said cheating was bad? Arnold swore by them too! ;)[/quote]
I agree Nate cheating has it’s place in the form game. For the last year I haven’t really done any direct bi work other then the occasional one thrown in. I figured my bi’s were getting hit hard on Pull ups and rows. As of late I have been giving my body a break from some of the big compound movements and hitting a few more isolations.
What frequency do you hit your bi’s in a week?
I use the incline bench. Isolated at 40lb dumbbells for 8 reps each arm. 45lb dumbbells for 5 reps each arm. 50lb dumbbells for 5 reps each arm.
I like to hit the biceps directly once a week, usually with higher reps than I do with the compound movements. This seems to be fairly common among posters here. For a 3x10 alternating DB bicep curl I’ll use 40s, and may dip my shoulder into the last rep to get it up. I have a little less mass on my left arm but for some reason, at least based on this, a pretty equal amount of strength.
[quote]Elkhntr1 wrote:
lostinthought wrote:
Has that pyramid method helped to increase strength or size or both for your bi’s. On a side note I am going to have to check you out at the Old Bad Kat sometime. [/quote]
Actually for size it hasn’t seemed to make much of a difference. But for strength the pyramids seem to help a ton…I started using a pyramid for bench and increased my bench about 10 pounds after three cycles of the workout.
Anytime you want to check the gym out feel free. Just let me know when you’re down…
I don’t really do them. Sometimes I will use 40lb dumbells and shoot for 8 reps, 45s for 5-6 reps. More often, I use very narrow grip chins for more bicep isolation. I’m also more likely to do narrow dips with elbows in and an upright body for triceps rather than tricep extensions, pressdowns, skullcrunchers, etc… Maybe not the best method, but I don’t find isolation that important, at least not at my level of development. My arms have grown very well with minimal isolation. Even if I do curls and traditional direct tricep work it’s always after hard sets of rows, chinups/pullups, benching, dips or other compound work.
OD, so on the incline you are using it like a preacher bench or curl?
Norweige, I think, I am going to hit em twice per week. Maybe on Monday and again on Thursday one of those days combined with pullups and one day lighter higher rep and one day heavier.
Lostinthought, I make it down on the weekends, do you ever lift on Saturdays? Also, where does your band play?
Also, where is that Sabrina? I hear she is pretty strong for a girl… just kidding ladies. Sictorn has posted her impressive numbers, I wonder what some of the other gals are hitting?
Me too, I think the pink dumbbells definitely give you the most bang for your buck.
[quote]Elkhntr1 wrote:
What frequency do you hit your bi’s in a week?[/quote]
I’m doing the following routine 4-week phase. I’m about to start week four (arms get hit twice directly):
Day 1 (3x3)
Deadlift
Chins
Overhead Press
Close-grip bench
Barbell curl (cheat curls)
Day 2 (3x8)
Lunges
Decline Bench
Lateral raises
Reverse curl
Skullcrushers
Swiss ball crunches
Day 3 (4x6)
Back Squat
Barbell Bench
Barbell Row
Leg raises
Normally, I rely on compound movements. I’ve only added isolation exercises in the past two months. As my arms never seemed to grow whether I did compound movements only, or even isolation exercises and full arm days.
Now they are growing. CT was right, arms need to be hit heavy and with low volume, but two times a week to make them grow. It works!
Currently I use 55’s for a set of 8 then 60’s for a set of 6.
Nate Dogg, thanks for the feedback bro, it’s appreciated. I like that four week program and think I’ll give it a try.
cheat curls with 135