Proper bicep training.

[Ashjr]

When it comes to bicep workouts there is a lot of contradicting theories. At my gym I see guys curling a stupid amount of weight with terrible form and yet they have huge arms. Also they do around 12 sets on their biceps which for a small muscle group seems a bit too much.

I remember watching Dorian Yates' Blood And Guts a while back and on that programme biceps was only three sets. I've spoken to a few personal trainers and seen a few Kai Greene videos and they all seem to say biceps is all about strict form and only a small number of sets because it's a very easy muscle to overtrain without realising.

What has worked for you guys? And would you recommend any specific routine?

 

[Fury]

Some guys are just genetically gifted on having good bis so no matter what there form and wieght they use there arms will grow others will do everything by the book and may not get the results they want.i suppose there always synthol.

 

[Ramrod]

Contradicting theories... Yep that sounds about right. You can go to any Gym or open up any Muscle Mag. and will find out. Everyone has there own idea or theories. And to make it even more confusing. Many times both are right.

I have used many different routines and I mean Many. What I have found the best to work was my own. I have taken bits of stuff I have learned from each routine. DC Training, FST-7, 5x5, GVT and many random ones from Magazines.

All of these worked pretty well. If you stick to them long enough. Many guys switch there routines too often. Looking for a magical workout. There isn't one.

What I'm getting at is there isn't one BEST routine for arms.

This is what I did last Arm day...

Biceps, Triceps and Forearms

Rope Press Downs ....Super Setted with Alt. DB Curls
12/100
12/120
12/140
8/160
7/110 ---- Drop Set

Alt. DB Curls
12/30
12/35
12/40
9/50
8/35 ---- Drop Set

Close Grip Bench.......Super Setted with Straight Bar Cable Curls
12/185
8/205
7/205
10/135 ---- Drop Set

Straight Bar Cable Curls
12/110
12/120
7/140
11/100 ---- Drop Set

Crossface DB Ext........Super Setted with Front Cable Curls
15/25
12/25
12/25

Front Cable Curls
12/60
14/70
9/70 --- Drop Set
5/50 --- Drop Set
5/40 --- Drop Set

Standing BB Wrist Curls
25/55
15/55
15/55
8/55

Hammer Curls
11/30
9/25
16/20


Workout: 50Min

 

[BikerTrash]

I avoid direct training of my biceps , there are so many other lifts that work the bicepalong with other muscle groups there isnt in my opinion on any reason to take the chance of over training them by directly hitting them .