Bi's and Back - UK-Muscle Body Building Community

#22 · 12-09-2007, 02:42 PM

Hi people. Would i be over training my Bi's if i were to do:

3 sets Drag Curls
3 sets Preacher Curls
3 sets Reverse BB Curls

Also how many exercises/sets would you recommend for back? Im keeping Wide grip chins and Bent over rows, what would you add to these on back day? Many thanks, #22.

mrmasive · 12-09-2007, 03:07 PM

Depends on the intensity, how will you perfom sets, rep style etc??

#22 · 12-09-2007, 03:33 PM

Well i've decided to go with just the drag curls (x3) and preacher curls (x4) as it feels like plenty to me. I tend to go 12-10-8-6/failure for sets of 4, 11-9-7 for sets of 3. Give the major body parts (shoulders, chest, back, legs) 3-4 exercises each, tris and bis tend to have just 2 exercises each. Also do cardio 2-3 times a week.

#22 · 14-09-2007, 06:44 PM

So chaps any suggestions as to what i should stick with Wide Chins and Bent Over Rows and Deadlifts? Could do with just one more compound exercise.

chrisj22 · 14-09-2007, 06:46 PM

T-bar rows, dumbbell rows or low-cable seated pulley rows.

#22 · 14-09-2007, 07:57 PM

Ah i totally overlooked the good ol' t bar rows, i love em! Doing them plus the bent barbell rows should be hitting slightly different areas so im safe with doing both? So essentially i'de be looking at wide grip chins, t bar rows, bb rows&deadlifts.

chrisj22 · 14-09-2007, 08:01 PM

Yes, but that is a bad ass, heavy workout....

AussieMarc · 15-09-2007, 01:20 AM

my back routine is similar..

Wide Chins - BO Rows - T Bar - Rev Flyes..

im getting stronger so i guess its working for me... everyone is different.. if you can hack it then do it.

TomKend · 15-09-2007, 02:52 PM

Quote:

Originally Posted by #22

Would i be over training my Bi's if i were to do:

3 sets Drag Curls
3 sets Preacher Curls
3 sets Reverse BB Curls...
#22.

Any chance you could explain what drag curls are?

Many thanks
Tommy K
all done bye bye

Bulldozer · 15-09-2007, 04:26 PM

Quote:

Originally Posted by TomKend

Any chance you could explain what drag curls are?

Many thanks
Tommy K
all done bye bye

http://www.bodybuilding.com/fun/exer...Name=Drag+Curl

#22 · 15-09-2007, 08:41 PM

Yeah i gave the back routine a go yesterday and i'm still aching from it, but man it hit all the right places so im definatly going to stick with it. My back and shoulders respond well to heavy compound exercises and i know when i'm overworking. I only started doing wide grip chins and i have never really done an exercise which targets the areas that does, so i was really poor at them, but im hoping by the end of the month i will be abit more consistent. I also switched to doing decline skull crushers and db tri ext for my triceps and they have been hit hard aswell, which is a good sign

Also i do the drag curls with a standard grip not reversed.. If you are going to do them reversed then i'de advise pairing them with some concentration curls. Also that video isn't particularly good, the chap in it isn't keeping his elbows far back enough, you do have to be lightly touching your body all the way up&down, whilst at the top give it a squeeze for 2 secs before lowering.

TomKend · 16-09-2007, 02:21 PM

Quote:

Originally Posted by Bulldozer

http://www.bodybuilding.com/fun/exer...Name=Drag+Curl

Thanks Fella...
So it's similar to a reverse grip curl? (i.e taking an overhand grip)

Just an opinion guys...
It is an exercise that hits the brachialis. So would it not be just as effective to use a Hammer Curl exercise? either with Dbs or Cable (with rope)?

Thanks
Tommy K
All done bye bye

12-09-2007, 02:42 PM	#1 (permalink)
#22 Gym Addict Join Date: Jun 2003 Location: Stamford, Lincolnshire Posts: 357	Bi's and Back Hi people. Would i be over training my Bi's if i were to do: 3 sets Drag Curls 3 sets Preacher Curls 3 sets Reverse BB Curls Also how many exercises/sets would you recommend for back? Im keeping Wide grip chins and Bent over rows, what would you add to these on back day? Many thanks, #22.

12-09-2007, 03:07 PM	#2 (permalink)
mrmasive Gym Addict Join Date: Dec 2005 Location: UK Posts: 436	Re: Bi's and Back Depends on the intensity, how will you perfom sets, rep style etc?? __________________ "The greatest test of courage is to bear defeat without loosing heart" B:120 S:200 DL:230 @ 85kg

12-09-2007, 03:33 PM	#3 (permalink)
#22 Gym Addict Join Date: Jun 2003 Location: Stamford, Lincolnshire Posts: 357	Re: Bi's and Back Well i've decided to go with just the drag curls (x3) and preacher curls (x4) as it feels like plenty to me. I tend to go 12-10-8-6/failure for sets of 4, 11-9-7 for sets of 3. Give the major body parts (shoulders, chest, back, legs) 3-4 exercises each, tris and bis tend to have just 2 exercises each. Also do cardio 2-3 times a week.

14-09-2007, 06:44 PM	#4 (permalink)
#22 Gym Addict Join Date: Jun 2003 Location: Stamford, Lincolnshire Posts: 357	Re: Bi's and Back So chaps any suggestions as to what i should stick with Wide Chins and Bent Over Rows and Deadlifts? Could do with just one more compound exercise.

14-09-2007, 07:57 PM	#6 (permalink)
#22 Gym Addict Join Date: Jun 2003 Location: Stamford, Lincolnshire Posts: 357	Re: Bi's and Back Ah i totally overlooked the good ol' t bar rows, i love em! Doing them plus the bent barbell rows should be hitting slightly different areas so im safe with doing both? So essentially i'de be looking at wide grip chins, t bar rows, bb rows&deadlifts.

15-09-2007, 01:20 AM	#8 (permalink)
AussieMarc UK-M's Token Aussie Join Date: Jun 2004 Location: QLD, Australia Posts: 1,492	Re: Bi's and Back my back routine is similar.. Wide Chins - BO Rows - T Bar - Rev Flyes.. im getting stronger so i guess its working for me... everyone is different.. if you can hack it then do it. __________________ - Marc To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-09-2007, 08:41 PM	#11 (permalink)
#22 Gym Addict Join Date: Jun 2003 Location: Stamford, Lincolnshire Posts: 357	Re: Bi's and Back Yeah i gave the back routine a go yesterday and i'm still aching from it, but man it hit all the right places so im definatly going to stick with it. My back and shoulders respond well to heavy compound exercises and i know when i'm overworking. I only started doing wide grip chins and i have never really done an exercise which targets the areas that does, so i was really poor at them, but im hoping by the end of the month i will be abit more consistent. I also switched to doing decline skull crushers and db tri ext for my triceps and they have been hit hard aswell, which is a good sign Also i do the drag curls with a standard grip not reversed.. If you are going to do them reversed then i'de advise pairing them with some concentration curls. Also that video isn't particularly good, the chap in it isn't keeping his elbows far back enough, you do have to be lightly touching your body all the way up&down, whilst at the top give it a squeeze for 2 secs before lowering.

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