How much biceps volume do you do per week?
>>767415724-6 of isolation and several pulls where they're kind of involved.
>>767415726 direct sets in 3 differnt exercises6 indirect where they're involved in pulling compounds
>>76741572everyday.during covid, i bought myself bowflex dumbbells and bowflex barbell and did biceps and triceps every single day. it was worth it cos i have long biceps and it took a lot of effort to fill them up. now that i'm back in the gym, i don't even do biceps anymore until my other parts become proportional. but am contemplating adding it to back day and also a separate arm day. my friend outgrew my arms and i wanna hit 20" finally after being stalled at 18 to 19 for years.
>>767415726 sets of indirect work on Lat pulldowns and Strict rows6 sets of direct work on biceps curls
>>76741625height
>>76741581>>76741588>>76741625>>76741650What a fucking garbage board seriously, none of you even mention what kind of curls you do
>>76741572like 50 sets a week, i spam a lot of curls with drop sets and do chin ups and what not, no i wll not post body because i have social anxiety, i will not answer questions, i will not reply to anything, you will not get a (you) from me, adios
>>76741656Both regular barbell and dumbbell curls, none of that fancy shit.
>>76741670So you basically do the same bicep exercise twice
>>76741656You didn't ask.Direct:hammer curlbarbell curlEz bar attachment cable curlIndirect:seated cable rowLat pull downWeighed chins full extension or that chest pad row machine, or that plate loaded pull down machine where you can do the arms independently just play it by ear1 set each per session 2 sessions a week
My form is always bad with the last few reps on regular dumbbell curls, I think I'll just have to lower the weight and do preachers
>>76741670>>76741686>barbell curlbased af
>>76741696Barbells just work for anything.
>>76741656>none of you even mention what kind of curls you dosupine. barely matters which one.
>>76741679Yes and? It a bicep, all curls work equally well
>>76741735No they don't, there are many variations that mostly help you cope with your anatomic differences, but that's also why asking which curl someone does is retarded.
>>76741735Seated DB curl where you rotate from neutral to supine and preacher curls are the two best by far.Not seated as in incline, just seated. Allows you to cheat by leaning back and shortening the lever arm vs swinging so you can get past the sticking point and grind more reps.
>>76741656Literally doesn't matter. A curl is a curl
There are two types of curls.
>>76741572Who is this hottie?
>>7674157211 sets directly and 14-16 indirectly.
>>76741572I've been trying to follow this webm, twice a week, minus the machines.
>>76741572>>76742325These women must be showering in whatever Trump does. They're all orange.
>>76742325That would unironically work, but it's such a time commitment for such a small part of your body.I don't know though, lately I've been thinking big arms would really elevate my physique in a way nothing else can.
>>767415723000 reps a day each arm with 3lbs. Plan to move up to 5lbs eventually.
>>767415720. I do 150 weighted wide arm, dead hang pull ups once a week (currently at 25lb) and 150 weighted dips once a week (currently at 32lb) and work manual labor. That's about all my biceps see. 20" arms natty.
>>76742325>get bigger biceps than a manI know damn well she wants to be pinned down by a 6'4 250lb muscle bound gym rat with an 8" dick and begs for this every night as she attracts yet another strung out twink at her local coffee shop.
>>76741656>What a fucking garbage board seriously, none of you even mention what kind of curls you doConcentration curlIncline bench dumbell curlBarbell curlReverse curl
>>76743039I do my workouts while watching evening news.
>>76741572Skinny fat? Is she trolling?
lift weights and its nice to see japanese east asian men fuck blonde white girls, brunette white girls, ebony black girls, ginger white girls, asian girls, brown girls, latina girls, mixed race girls, and etc
>>767415725 sets every 4-5 days right now. Seeing fantastic gains
>>76741656Arnie Curls are the only curl you need. All others will create an imbalance or tear your bicep.
>>76741572>How much biceps volume do you do per week?not biceps bot, that's brachialis, brachioradialis front delt and muscles holding scapula down, also wrist flexion biceps DOES NOT WORK IN THIS MOVEMEN, delt MUST BE SOFT FOR BICEPS WORK it it needs to have supination component, like so:>>76740936>shoulder long head biceps tendon gets trapped under front delt in all variations of biceps curls (preacher included) cause delt is upholding humerus vertically in isometric hold during biceps curls - tendon in shoulder can't slide freely and u get no biceps and tendinitis if u try your best>>76737239 >kneel beside bench, rest elbow on bench put one of those under outside foot and hook powerband on thumb and wrap it through wrist (not palm, it's not wrist flexion excercise - it's biceps) so that it pronates your forearm by unwinding, and put your pinky into your shirt pocket - full internal rotation of shoulder
>>76741572Women are such attention whores with all of their feeling sorry for themselves. She very clearly does not look skinny fat and just wants validation. So annoying that women and simps will give her what she wants.
>>76742325>curls less than I do for dumbbell frontal fliesShe looks good. She needs a reality check though.
>>76743851>Bicep curls don't train your bicepsThis is the type of hard hitting knowledge that keeps me coming back to /fit/
>>76743851>bicep curls don't train your bicepst.
>>76742992They both live in Florida which is what allows them to be this lean year round without freezing
>>76744095if you live some place cold you can be lean year round a PUT ON A FUCKING JACKET RETARD
>>76744116It's a cold that you need ambient warmth to fix. Women this lean who eat restrictive diets are always cold
>>76743851>biceps DOES NOT WORK IN THIS MOVEMEN, delt MUST BE SOFT FOR BICEPS WORKmy delts are hard 24/7 dyel pussy.also weird that i can feel curls in my biceps and they get pumped.
>>7674157260 sets of one exercise Rest between sets is 45 seconds Basically ultra super german volume training
>>76743979>>76743972>>76744271>also weird that i can feel curls in my biceps and they get pumped.and u feel leg raises in your abs and pecs from benchpress - injury bot isn't muscle growing stimulus, "micro-tears" is not how muscle grows, u need continuous tension on muscle belly spanning dozens of seconds, 2 or 3 dozens bot, if muscle spasms and sputters like in conventional curls it can even get pumped and sore, doesn't mean it will grow, and if it will it will be only reginoal growth (in case of curls long head in particular will not be present) - u don't want your pecs abs nor biceps to be stiff and injured cause it's malformed, no, that's entirely no bueno like so bot: >>76743851>>kneel beside bench, rest elbow on bench put one of those under outside foot and hook powerband on thumb and wrap it through wrist (not palm, it's not wrist flexion excercise - it's biceps) so that it pronates your forearm by unwinding, and put your pinky into your shirt pocket - full internal rotation of shouldertouch your pinky to shirt pocket as rubber tries to pull it away, enjoy full beautiful painless biceps :D >>76744308>60 sets of one exercisesix millions bot, 6 millions bwahahhah :D
>>76744413>"micro-tears" is not how muscle growsYou think you're giving advice but that hasn't been a common belief for like 20 years. And doing simple curls like the video makes my biceps BIGGER and STRONGER over time so I don't need your weird-ass custom concentration curl.https://youtu.be/wFAhRYst_3k
>>76743039Arms being big and aesthetic is one of the more attractive features I've found. Have had women ask me "do I work out" back when my arms had definition just to get me to take them home with me. It's the part of your body everyone sees the most outside of maybe calves depending on what you wear
>>76744253Women are always cold anon. Even fat ones.
>>76742325As a fucking dyel I started curls at 35lb. I swear if all men had the unearned confidence of women incels wouldn't exist.
>>76741656Bulgarian reverse curlsRippetoe secret curlsCavernosa curls (if you know you know..)Genova curls for the finisher
>>76743039Careful there, brother. I had this mentality and now my arms lag far behind the rest of my body. If I could go back I would unironically do half as much legs and spend that time on arms and shoulders
>>76741572On back day I do 2 bicep lifts of 4 sets each = 8 On arm day I do 3 bicep lifts of 4 sets each = 128+12=20
>>76741572last time i went i did 2x12 of incline curls and 1x10 of hammer curlstomorrow i'll go do 2x12 cable curls and 1 of something else i'll figure it outnobody needs 12 sets of meme effort. do 2 sets and do them fucking HARD FAGGOT
>>76745279how short are your arms you little goblin
>>76746176Normal 5'10 manlet length, so longer than basically any woman's
>>76742325An anon in a Jeff Nipples thread said there's no evidence that having a bunch of variety of movement is better than just one. The better exercise is the better exercise, why would you make time to do all the other ones lower down in the pyramid?Changed how I thought about my training. I've been stagnation for a year pissing about with variety, no bigger, and no progress in weight in any of the variations.In short, doing 15 sets of curls could be better than all this. I know there's a little bit of difference eg between hammer curls and normal curls, but unless you're doing your dedicated biceps day in an empty gym and don't want to get stronger, being a bit more minimalistic could be very good for your goals.
>>76746201yea i'm 6'2 and i'm still not curling 35lbs. no but seriously, the leverage effect makes it so much harder to do heavy
>>76746209Yeah, I'm sure. Not the worst problem to have anyway.
>>76746209He's just baiting. He cannot do a proper curl even with 10kg weight.
>>76745279If you do curls the way you’re supposed to you shouldn’t be starting anywhere near 35 for reps. Post ceps.
>>76745279>As a fucking dyel I started curls at 35lb.35lb for how many? how much did you weight?
When I started lifting, I just used lowest weight my dumbbell set had, as I was learning without help of anyone because nobody, not even my own parents cared about me, and now I lift more than you larpers who curl 350 lbs barbells with one arm on their first ever workout.
>>76742325She needs all this volume because she stops the moment her muscles show the first sign of lactic acid buildup.If you ain't making this face by the end of your set, you're not lifting hard enough.
>>76746206Dummy, variation is to keep joints and tendons happy. You aren't progressing because you aren't following double progression properly, your volume or your intensity are off, you aren't eating or sleeping enough or all of the above. Its not because you do more than one type of bicep movement.
>>76746244I could do 4-5 honest ones. 10 If I cheated it. I started doing mostly concentration curls to force myself not to cheat, record so far is 14 at that weight 1.5 months on. I weigh(ed) 175.
>>76746206>In short, doing 15 sets of curls could be better than all this.jeff nippard also says you don't need 15 sets. just do 2-3 high intensity ones
2x10 barbell with 120lbs twice a week, a few sporadic sets of 25 chinups spread around the week whenever I remember to do them.
>>76746233no one gives a shit about your "strict" form.
>>76746293>I could do 4-5 honest ones.isn't a very productive rep range, but still, strong natural arms.
>>76746307Tell that to your back when it snaps, DYEL retard.It's funny reading these cope posts of egolifters who "started oh so heavy" but didn't ever lift heavy enough where the difference between proper form and their DYEL form is life and death.No wonder you're still a DYEL.
>>76746307Go ahead and curl 135lbs 10 times for me tough guy. You’re allowed to use whatever form you want. You’ll have an injury by the end of the week guaranteed.
>>76746319I've been lifting 20 years shitstain.
>>76746337Okay, post a collage of your body from past 20 years with timestamps right now real quick for us to see.
>>76746244I feel like a 1RM for curls is retarded. I’ve never seen someone max out with curls. Also a fairly large injury risk, comparatively at least.
>>76746340you'll have to jerk off tranny pics on /gif instead like usual.
>>76746344>I feel like a 1RM for curls is retarded. This was calculated based on 8 reps. But yeah, I've seen that one gif of the guy tearing both his biceps doing barbell preachers.
>>76746347>no proofThanks for confirming your larping dyel status buddy
>>76744253Nigga post the full thing. What items?
>>76746271"intensity porn" was just a magazine thing. Arnold half assed most of his sets.
>>76742325She's doing too much with that t-shirt
>>76746392>6'2 fag can't curl 35s calling me dyel.
>>76741656Jefferson curls
>>767415723000 setsPER DAY
>>76741572If you do chest and back exercises a lot, you most likely work both biceps and triceps. So, one dedicated hard bicep + tricep exercise is more than enough a week.
>>76741572Why don't people train their forearms? Don't they see how terrible it looks when your bicep is 3x the size of your forearms?
>>76741572What's volume? I just train arms for 8 hours.
>>76746589Because they're program copiers and their program doesn't have forearm work.
>>76746589>Why don't people train their forearms? Don't they see how terrible it looks when your bicep is 3x the size of your forearms?her forearm IS bigger than her biceps bot, cause curls are not growing biceps cause they can't, but forearms will grow some >>76743851>>>76740936 >>shoulder long head biceps tendon gets trapped under front delt in all variations of biceps curls (preacher included) cause delt is upholding humerus vertically in isometric hold during biceps curls - tendon in shoulder can't slide freely and u get no biceps and tendinitis if u try your best>>>76737239 >>kneel beside bench, rest elbow on bench put one of those under outside foot and hook powerband on thumb and wrap it through wrist (not palm, it's not wrist flexion excercise - it's biceps) so that it pronates your forearm by unwinding, and put your pinky into your shirt pocket - full internal rotation of shoulder
>>76746290No, actually when I stopped doing so much variation I started getting stronger, didn't change anything else. I always thought muscle group strength would translate between movements, and it does, but I guess if you're doing inferior movements most of the time for said muscle groups you're not, I wasn't, helping myself.The tendon thing might be true, but it does imply that you're training lighter on all those variations. I could slather the same principle on the problem of a movement causing tendinitis:>Inferior movements will cause injury, doing a bunch of different movements won't help with that beyond diluting how many inferior movement sets you're doingI used to do exclusively straight bar Skullcrushers, got tendinitis. Did cable pushdowns instead, no tendinitis. Did my variation spam, also no tendinitis. But it's not magic.
>>76746295I meant that if you're doing 15 sets and splitting it all into different variations for the same muscle group, it might be better to just do all those sets using one movement. I don't think 15 sets is all that great in principle.
>>76746244What is that site, anon?
>>76746244I did 3x8 with 40lbs the other day. I'm only 140lbs and still have 13 inch arms.
>>76748269https://strengthlevel.com/
>Curls don't grow bicepsIs he mentally ill?
>>7674157212 sets per session, all to failure, twice a week 5’10 190 lbs lifting for 3 years
>>76749207do you have an arm day or when do you train it
>>76749924I do upper/lower right now. But I’ve done everything. Bro split was my favorite. PPL was really good for me. I like upper/lower because it’s nice to see myself with a full upper body pump. Very occasionally I’ll do an arm day, but it’s just for fun
>>76749207Ελλήνας;
