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Thread: biceps program

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    Default biceps program

    Hello

    I have two questions.First of all is this is a good biceps program? Could you please analyze this problem and give me tips about it. I would be appreciated if you have any advices.

    EZ_Bar curl 12 * 10 * 10 * 8 * 6
    hammer curl 12 * 10 * 10 * 8 * 6
    dumbell bicep curl 12 * 10 * 10 * 8* 6
    Concentration Curls 8 * 8 * 8

    My second question is do you think working biceps/triceps on same day is not good enough for both muscles and do not improve my biceps or triceps?

    I would be glad if you can help me.

    Cheers
    Alper

  2. #2
    Frequent Poster moeheep's Avatar
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    What does the rest of your program look like?
    Best Gym Lifts...doesn't matter, they don't count!

    Best Meet Lifts:
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    A great excercise for biceps is incline bench curls. Gives you a great full range of motion and a nice intense burn even when performed with a light weight.

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    Default

    moeheep when it is biceps, I work only that muscle at that day. Thanks AZAUK81 but the problem is I have not seen big progress on my biceps as I had last year. Do you think I have to change my program?(I am still doing same biceps program for 1 year :P

    Thank you guys for your helps.

    Alper

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    Yes you do need to change your prgram. You could try pyramid sets. Also close grip chin ups are good for bicep develpment

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    how much do you weigh?
    an entire training day for biceps alone?

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    Dark Meat dday39's Avatar
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    Quote Originally Posted by moeheep View Post
    What does the rest of your program look like?
    ^^^^^
    this

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    18 sets for biceps seems a bit much. It's a small muscle group, 3-6 solid sets should be fine.
    Current Supps: Controlled Labs Orange Triad, NOW Foods Ultra Omega-3, EvoMuse: Gut Health

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    Frequent Poster moeheep's Avatar
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    Do any back work on other days...rows, pullups, chins, pull downs.......that works the biceps

    sounds like overtraining.....

    Until about 2 months ago, I never did any direct arm work, in the last 2 months I started BB Curls, 4 x 12....1 day a week
    Best Gym Lifts...doesn't matter, they don't count!

    Best Meet Lifts:
    Squat : 325
    Bench: 210
    Dead: 353
    Total: 888

    Next Meet: Sept 21. South Florida...Goal: 915 lb total

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    Dark Meat dday39's Avatar
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    very doubtful that its over-training

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    Frequent Poster moeheep's Avatar
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    Quote Originally Posted by dday39 View Post
    very doubtful that its over-training
    Sorry, I sometimes forget not everyone is in their 50's like me.....
    Best Gym Lifts...doesn't matter, they don't count!

    Best Meet Lifts:
    Squat : 325
    Bench: 210
    Dead: 353
    Total: 888

    Next Meet: Sept 21. South Florida...Goal: 915 lb total

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    It's not overtraining, it's stupidtraining, stupidtraining is where you spend your entire life concentrating on a minor muscle group whilst ignoring the rest of your body.

    As you clearly don't know what you're doing, here's my suggestion: follow stronglifts (google it) for an entire year, don't change anything, don't add anything, eat enough, rest enough. If after a year you want help building your biceps, post here and we'll help you workout what you're doing wrong.
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

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    Leave your BROceps alone & train your entire body. Especially your back.
    Strength does not come from winning. Your struggles develop your strength. When you go through hardship & decide not to surrender, that is strength.
    -Arnold Schwarzenegger

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    A great excercise for biceps is incline bench curls
    Last edited by vqzho1ng9ehf; 07-07-2014 at 04:05 AM.

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    Do bicep after Chest or Back work out, it delivers a good amount of testosterone.. and go easy with them , don't do heavy weights, treat them with love.
    Last edited by jrwelter1984; 08-12-2014 at 02:30 AM.

 

 

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