My BICEPS routine, give me criticism please!

Important!! The following is a text only archive!
For full features; Go to My BICEPS routine, give me criticism please!

posted by SkinnyManKyle

I am 6'4'' and 200 lbs. (kinda skinny yes lol) heres my routine for my Biceps/forearms. All i want to do is gain mass, I dont care about definition really! lol

4 sets preacher curls 7-12 reps
4 sets forearm bench curls 7-12 reps
4 sets concentration curls 7-12 reps
4 sets reverse forearm curls 7-12 reps
4 sets dumbell curls (where you twist your wrists towards the top) 7-12 reps

Ive noticed in the past that when doing my forearms, my biceps get pumped a lil too so i decided to combine the 2. Also occasionally I will substitute one of the biceps workouts with incline curls or hammer curls every now and then. Any suggestions?

posted by CUTS

you only need to do a total of 10sets on biceps

posted by Tdroptop

Agreed, thats quite a bit there! It says there you want to gain mass: you may want to think about lowering your rep range, get down around 6-8 and try harder weight. Also, are you increasing the weight between sets? Doing 4 sets of the same weight will restrict your gains. Maybe you are, but your post didnt say. If you want to build true muscle you gotta TEAR them up with low reps high weight and explosive power , not just pump em up by doing alot of reps.

I do: 4 sets Hammer Curls @ 6 reps
4 sets Db Curls @ 6 Reps
3 sets BB curls @ 6 Reps
I try to do all of these in perfect form, increasing weight each time.
Then 1 set of standing BB curls with a bit more wieght but with less for focus, to kinda help push myself up to that next level if that makes any sense.

You can do whatever type of bicep curl you like but think about the reps and sets.

posted by SkinnyManKyle

haha just incase you thought otherwise, those 2 forearm exercises are just forearm and no bicep (or very very little bicep). haha 20 sets would be insane for biceps. lol but yea you guys still think 12 sets is too many?

so give me an example of how i should increase the weight in my sets. like i can preacher curl 25 lbs on both sides like 12 times my first set. then like 10-11 next set and then 8-9 the next 2. so you think after each set i should add 2.5 lbs to each side or something (aka add 5 lbs total after each set). ill try that

posted by Tdroptop

Yeah, thats basically it. Just keep making it harder. Increase by bigger increments on core workouts. If 2.5 is your smallest plate that'll work for biceps just fine. You WILL notice a difference, especially if you drop your reps while making it harder. You will be much more fatigued.

posted by SkinnyManKyle

thank you so much, damnit i cant wait til monday to go try it out..lol:banghead:

posted by Tdroptop

You are welcome. Why such a long wait? Im guessing you just hit the end of your split and you dont do arms again until monday?

posted by SkinnyManKyle

BINGO! lol yup just did triceps and some legs tonight, shoulders and back tomorrow, off sunday, and monday BICEPS.

* Add Your Comment - Ask a question *
Share the knowledge!

+
+
+
+
+
+ ...

+
+
------
+
+
+
------
+
+
+
+