biceps - UK-Muscle Body Building Community

robin_3_16 · 04-02-2004, 03:55 PM

right as most of you know i am on cycle so i am putting this down to that
but the biceps are a small muscle is not ok to work them more then once a week?
the problem i have is that i feel my biceps lack abit
my triceps have blown but biceps have little definition i think, when i take my post cycle pic you guys wiolll see
but is it ok to work them more then once a week, this week i worked them twice because my gym got a new strict preacher machine which looked so good so i tried it, and it is great
then i did my usualy bicep workout 3 days later
biceps seem much better
also what kind of bicep routines do u guys have, they are a small muscle and in my mind easy to overwork in one training session!
thanks guys!

BSF James · 04-02-2004, 04:15 PM

I think its fine to train biceps more than once a week, especially if you're on the juice. So long as you leave ample rest imbetween, you dont do too many sets, and you are fully recovered in time for each session.

Panthro · 04-02-2004, 05:47 PM

TBH, i dont really train mine! sounds daft, but they get plenty of work from my back routine which includes-deads, chins, bent over rows and cable rows, which all hit the arms to a degree. I might throw in some barbell curls at the end for 3 sets, but half of the time i dont. My arms are over 18" so i must be doing something right.... I also train at at gym owned by an ex-WSM and an ex-Mr Universe trains there. They got me thinking about this!

Panthro · 04-02-2004, 05:54 PM

A scenario in my gym that happens occasionally.....

Joolz- "how many sets in total do you do for back"

Bench and Bicep crew member- "Urm... 10"

Joolz- "Ok, cool, how many do you do for your biceps?"

Bench and Bicep crew member- "about 12" ***fails to add this is 2-3 times per week***

Joolz- "something to think about mate, how much bigger is your back than your biceps? 10 times? 20 times? So why so many sets for your biceps compared to your back?"

Just food for thought. This is overly simplified sure, but it does make you think, why so much emphasis on biceps when they are such a small muscle........ ??!!!

BSF James · 04-02-2004, 06:20 PM

Very true mate. Plenty of very big guys (esp powerlifters and strongmen) do little or no bicep training. If you train everything else heavy, they get sufficient stress anyway. It is silly how much some people train their biceps. Sometimes less is more. However, I think two short biceps sessions a week is better than one long one.

T-man · 04-02-2004, 08:15 PM

bench and bicep crew lol I like that superjoolz I could name a few of them.

Same thing for me I just do a few sets after my back workout from which they are already pumped.

Usally a few sets of straight barbell curls and a couple of sets of hammers for my forearms as well. Get a great pump and they are normally sore the next day so I know I have worked them hard enough.

**hackskii** · 04-02-2004, 08:54 PM

This will sound funny but I do little tricep work. They get massivly pumped during my chest workout. 3 days they get pumped again when I do shoulders. Sometimes I go in there and do a few sets of pushdowns and call it a day.
I am on the sauce and my arms are 17 1/8" cold. I dont work them too much. I do lift heavy on compund exercises though.

robin_3_16 · 04-02-2004, 11:18 PM

so the big guys say don't work them at all,
you see i am trying to define mine a bit more as well as get size you see i know this may sound impossible but i want to cut them out and get that seperation look
you know what i mean?
i am currently doing 2 small amounts a week about 2 sets of 3
but maybe i will just leave them out then
see how that goes
i don't know
help me

Panthro · 05-02-2004, 12:14 AM

if you leave biceps out completelt you need to ensure they are getting worked enough when training back. So you need to be doing heavy rowing movements etc

Maybe after trainin back, do 3 sets of heavy barbel curls, then one other training day, do 3 sets of something else for biceps, but with higer reps. This might suit your needs?!

robin_3_16 · 05-02-2004, 12:27 PM

your the man with 18 inch arms, do u think this could add size and cutting?
i wanna see a pic of u super, u sound like a big man,
oh yeh would you recommend the extra excercise being a bicep one like curls again, or a brachii one like preacher,
otherwise am i not neglecting the brachii? thanks so much mate!

BSF James · 05-02-2004, 03:00 PM

Sounds a good plan. Six sets is plenty for biceps, and by mixing high and low reps you are training the whole range of fibres.

Panthro · 05-02-2004, 04:13 PM

hmmm, good question Robin, I'd do heavy exercise as flat barbell curls (if your wrists dont like it, use a cambered bar) then as your lighter exercise do dumbell curls, but the starting position is your palms facing behind you, if you know what i mean, so you turn them while you move them up to the top. Hope this makes sense. These are good mass builders that should hit all of your biceps. However if you feel your brachii (sp??) is lacking do dumbell hammer curls.

As for photo's Ill get some up very soon.... ;)

Mr T · 05-02-2004, 04:26 PM

i do 3 sets tris 3 bis and my arms are just over 17, have been 18 with no bicep work.....

BSF James · 05-02-2004, 05:00 PM

I read an article once that said to: 'overtrain your biceps until they are big, then undertrain them to make them bigger'. In other words, the more you advance the less you should train your biceps.

robin_3_16 · 05-02-2004, 09:58 PM

well superjoolz think i might take your advice there,
i know what you mean with the arms turning around, do them sitting on a bench usually
so u think 3 sets of those light will work the brachii enough?
and heavy barbell curls for the heavy set on bicep day? am i right?
thanks for the help man, i have been on cycle 5 weeks now and only gained half an inch on my arms, not the worst i could have got but hoped for more really
i was thinking on my light sets i was going to do high rep dumbell preacher curls, but i think i will stick with your idea,
what do u think?
thanks alot again mate

04-02-2004, 03:55 PM	#1 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	biceps right as most of you know i am on cycle so i am putting this down to that but the biceps are a small muscle is not ok to work them more then once a week? the problem i have is that i feel my biceps lack abit my triceps have blown but biceps have little definition i think, when i take my post cycle pic you guys wiolll see but is it ok to work them more then once a week, this week i worked them twice because my gym got a new strict preacher machine which looked so good so i tried it, and it is great then i did my usualy bicep workout 3 days later biceps seem much better also what kind of bicep routines do u guys have, they are a small muscle and in my mind easy to overwork in one training session! thanks guys! __________________ Robin

04-02-2004, 04:15 PM	#2 (permalink)
BSF James BodyShapers Fitness MD Join Date: Sep 2003 Location: Telford Posts: 1,258	I think its fine to train biceps more than once a week, especially if you're on the juice. So long as you leave ample rest imbetween, you dont do too many sets, and you are fully recovered in time for each session. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. -Now with FREE shipping available on all UK mainland orders! 5% off your first order - use discount code ukm6. The #1 choice for To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. with rapid, reliable service. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - research backed sports nutrition.

04-02-2004, 05:47 PM	#3 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	TBH, i dont really train mine! sounds daft, but they get plenty of work from my back routine which includes-deads, chins, bent over rows and cable rows, which all hit the arms to a degree. I might throw in some barbell curls at the end for 3 sets, but half of the time i dont. My arms are over 18" so i must be doing something right.... I also train at at gym owned by an ex-WSM and an ex-Mr Universe trains there. They got me thinking about this! __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power' Last edited by Panthro; 04-02-2004 at 06:00 PM.

04-02-2004, 05:54 PM	#4 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	A scenario in my gym that happens occasionally..... Joolz- "how many sets in total do you do for back" Bench and Bicep crew member- "Urm... 10" Joolz- "Ok, cool, how many do you do for your biceps?" Bench and Bicep crew member- "about 12" *fails to add this is 2-3 times per week* Joolz- "something to think about mate, how much bigger is your back than your biceps? 10 times? 20 times? So why so many sets for your biceps compared to your back?" Just food for thought. This is overly simplified sure, but it does make you think, why so much emphasis on biceps when they are such a small muscle........ ??!!! __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

04-02-2004, 06:20 PM	#5 (permalink)
BSF James BodyShapers Fitness MD Join Date: Sep 2003 Location: Telford Posts: 1,258	Very true mate. Plenty of very big guys (esp powerlifters and strongmen) do little or no bicep training. If you train everything else heavy, they get sufficient stress anyway. It is silly how much some people train their biceps. Sometimes less is more. However, I think two short biceps sessions a week is better than one long one. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. -Now with FREE shipping available on all UK mainland orders! 5% off your first order - use discount code ukm6. The #1 choice for To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. with rapid, reliable service. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - research backed sports nutrition.

04-02-2004, 08:15 PM	#6 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	bench and bicep crew lol I like that superjoolz I could name a few of them. Same thing for me I just do a few sets after my back workout from which they are already pumped. Usally a few sets of straight barbell curls and a couple of sets of hammers for my forearms as well. Get a great pump and they are normally sore the next day so I know I have worked them hard enough. __________________ You can't grow without pain!

04-02-2004, 08:54 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,737	This will sound funny but I do little tricep work. They get massivly pumped during my chest workout. 3 days they get pumped again when I do shoulders. Sometimes I go in there and do a few sets of pushdowns and call it a day. I am on the sauce and my arms are 17 1/8" cold. I dont work them too much. I do lift heavy on compund exercises though. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

04-02-2004, 11:18 PM	#8 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	so the big guys say don't work them at all, you see i am trying to define mine a bit more as well as get size you see i know this may sound impossible but i want to cut them out and get that seperation look you know what i mean? i am currently doing 2 small amounts a week about 2 sets of 3 but maybe i will just leave them out then see how that goes i don't know help me __________________ Robin

05-02-2004, 12:14 AM	#9 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	if you leave biceps out completelt you need to ensure they are getting worked enough when training back. So you need to be doing heavy rowing movements etc Maybe after trainin back, do 3 sets of heavy barbel curls, then one other training day, do 3 sets of something else for biceps, but with higer reps. This might suit your needs?! __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

05-02-2004, 12:27 PM	#10 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	your the man with 18 inch arms, do u think this could add size and cutting? i wanna see a pic of u super, u sound like a big man, oh yeh would you recommend the extra excercise being a bicep one like curls again, or a brachii one like preacher, otherwise am i not neglecting the brachii? thanks so much mate! __________________ Robin

05-02-2004, 03:00 PM	#11 (permalink)
BSF James BodyShapers Fitness MD Join Date: Sep 2003 Location: Telford Posts: 1,258	Sounds a good plan. Six sets is plenty for biceps, and by mixing high and low reps you are training the whole range of fibres. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. -Now with FREE shipping available on all UK mainland orders! 5% off your first order - use discount code ukm6. The #1 choice for To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. with rapid, reliable service. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - research backed sports nutrition.

05-02-2004, 04:13 PM	#12 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	hmmm, good question Robin, I'd do heavy exercise as flat barbell curls (if your wrists dont like it, use a cambered bar) then as your lighter exercise do dumbell curls, but the starting position is your palms facing behind you, if you know what i mean, so you turn them while you move them up to the top. Hope this makes sense. These are good mass builders that should hit all of your biceps. However if you feel your brachii (sp??) is lacking do dumbell hammer curls. As for photo's Ill get some up very soon.... ;) __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

05-02-2004, 04:26 PM	#13 (permalink)
Mr T Looking Freaky Join Date: Apr 2003 Location: N.Ireland Posts: 709	i do 3 sets tris 3 bis and my arms are just over 17, have been 18 with no bicep work..... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-02-2004, 05:00 PM	#14 (permalink)
BSF James BodyShapers Fitness MD Join Date: Sep 2003 Location: Telford Posts: 1,258	I read an article once that said to: 'overtrain your biceps until they are big, then undertrain them to make them bigger'. In other words, the more you advance the less you should train your biceps. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. -Now with FREE shipping available on all UK mainland orders! 5% off your first order - use discount code ukm6. The #1 choice for To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. with rapid, reliable service. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - research backed sports nutrition.

05-02-2004, 09:58 PM	#15 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	well superjoolz think i might take your advice there, i know what you mean with the arms turning around, do them sitting on a bench usually so u think 3 sets of those light will work the brachii enough? and heavy barbell curls for the heavy set on bicep day? am i right? thanks for the help man, i have been on cycle 5 weeks now and only gained half an inch on my arms, not the worst i could have got but hoped for more really i was thinking on my light sets i was going to do high rep dumbell preacher curls, but i think i will stick with your idea, what do u think? thanks alot again mate __________________ Robin