Post up your bicep routine

[Texan69]

My arms have always been my weak point
My focus lately has been to grow my arms more.

Bulk of my tricep stimulus comes from pressing or dips

Biceps routine as of late is the
Hammer strength preacher curl 3 sets
Db curls 3 sets
Reverse curls 2 sets
Concentration curl 2 sets

I’m on a push/pull/leg/off split so arms are always after some compound movement

Post up your arm routine

 

[CJ]

Sunday or Monday
3 sets of DB Preachers

Wednesday
3 sets of Cable Curls, cable behind me at about knee height, so there's lots of tension when the arm is lengthened.

Thursday
3 sets of DB Hammer Curls

Friday
3 sets of Machine Preacher Curls

 

[Yano]

I dont really work them to be honest , not something i need for bench dead or squat , I hit em with as much as I can move with full rom and good form on a DB or ezcurl bar twice a week for a 5x5

 

[Texan69]

Sunday or Monday
3 sets of DB Preachers

Wednesday
3 sets of Cable Curls, cable behind me at about knee height, so there's lots of tension when the arm is lengthened.

Thursday
3 sets of DB Hammer Curls

Friday
3 sets of Machine Preacher Curls

So you do a lot of frequency but not a lot of volume ?

 

[CJ]

So you do a lot of frequency but not a lot of volume ?

If what you posted is how much you do in a week, I actually do 20% more volume than you do. 12 sets vs 10 sets.

 

[CJ]

So you do a lot of frequency but not a lot of volume ?

The reason I break my sets up over multiple sessions, is to avoid junk volume.

After about 4 sets of biceps, I can just tell that they're toasted. So if I do more, I'm not getting any additional benefit, only digging myself into a recovery hole that I have to dig out of before any adaptations even take place.

 

[Texan69]

If what you posted is how much you do in a week, I actually do 20% more volume than you do. 12 sets vs 10 sets.

I mean less volume per session
I kinda like that approach

 

[Texan69]

The reason I break my sets up over multiple sessions, is to avoid junk volume.

After about 4 sets of biceps, I can just tell that they're toasted. So if I do more, I'm not getting any additional benefit, only digging myself into a recovery hole that I have to dig out of before any adaptations even take place.

That makes sense
I can see the logic behind that
What’s your split ?

 

[snake]

4 sets of DB curls after back, once a week.

 

[CJ]

That makes sense
I can see the logic behind that
What’s your split ?

Oh, it's a hybrid split, as I'm currently splitting my time between physique and performance goals. It'll just be easier to Copy & Paste what I'm doing...

[ ] UPPER-24 sets, Sunday/Monday (90 mins)
-HS Incline Press, 2x6-10, 1x10-12@r9+
-Dbl Ntrl Cable Pulldowns, 2x8-12,1x12-15@r9+P's
-Matrix Chest Press, 3x10-12@r9+
-Icarian OH T-Bar Rows, 3x8-12+P's
-DB Laterals, 3x15-20+P's
-Ntrl Grip DB Front Raises, 3x15+P's
-DB Preachers, 3x15+P's
-Flat DB Skulls, 3x12-15

[ ] ACCESSORIES + LISS, Tuesday (35 mins)
-Machine Laterals, 4x12-15+P's
-Reverse Pec Deck, 4x15-20+P's
-Stability Ball Crunches, 3 quality sets
-LISS Treadmill/Bike, Zone 2, 60 minutes

[ ] LOWER-21 sets, Wednesday (75 mins)
-A1) Seated Leg Curls, 3x8-12+P's
-A2) Machine Calfs, 3x~15+P's
-Reverse V Squats, 3x5-8@r8/9
-Leg Exts, 3x15+, +P's
-HS Chest Press, 2x6-10, 1x10-12@r9+
-LF Cable Curls, 3 quality sets
-Matrix Ntrl Dips, 3x12-15+P's

[ ] PULL-15 sets, Thursday (50 mins)
-HS OH CS Rows, 2x8-12, 1x12-15@r9+P's
-HS Reverse Pulldowns, 2x8-12, 1x12-15@r9+P's
-Landmine 45° T-Bar Rows, 3x15+@r9+
-A1) Stability Ball Crunches, 3 quality sets
-A2) DB Hammer Curls, 3 quality sets
-LISS Treadmill, Zone 2, 30 minutes

[ ] PUSH-18 sets, Friday (65 mins)
-HS Chest Press, 2x6-10, 1x10-12@r9+
-HS Incline Press, 3x10-12@r9+
-Seated DB Laterals, 3x12-15+P's
-Seated Incline/OH DB Skulls, 3x12-15
-Cable Front Raises, 3x~15+P's
-HS Preacher Curls, 3x12-15+P's
-HIIT Intervals, 4 mins max effort, 3 mins rest, x 4 rounds, Bike, Zone 4

[ ] FULL REST DAY-Saturday

[ ] HIKING-Sunday/Monday

WEEKLY VOLUME: 87 sets
Back: 15
*Chest: 15
*Shoulders: 6/9/3
*Bis: 9+3 Hammers
*Tris: 9
Abs: 6
Quads: 6
Hams: 3
Calfs: 3

* 3x per week training