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  1. #1
    Registered User Work56Guy's Avatar
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    Bicep workout program

    At current, I am doing this bicep workout program:

    Exercise 1: Barbell Curl
    3 sets of 12 reps with 60 second break
    3 sets of 2-4 reps with 90 second break (heavier weights)

    Exercise 2: Incline Dumbell Curl
    3 sets of 12 reps with 60 second break
    3 sets of 2-4 reps with 90 second break (heavier weights)

    Is there any way I can improve it? I notice that after I do the low rep sets in exercise 1, I don't do as well with the high rep sets in exercise 2.
    Should I keep this as it is, or do all the high reps after each other and then move onto the low reps?
    Last edited by Work56Guy; 01-24-2020 at 11:40 AM.
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  2. #2
    Emperor of Antarctica JoshLV's Avatar
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    See if it works. I do two sets of biceps twice a week and they’ve grown more now than from any other thing I’ve done. Skin the cat. 2-4 reps will do phuk all imo tho.
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    Registered User Work56Guy's Avatar
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    Originally Posted by JoshLV View Post
    See if it works. I do two sets of biceps twice a week and they’ve grown more now than from any other thing I’ve done. Skin the cat. 2-4 reps will do phuk all imo tho.
    I use a heavier weight in the 2-4 reps though (forgot to include this in op) as I read this can help to stimulate muscle growth?
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    Emperor of Antarctica JoshLV's Avatar
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    Originally Posted by Work56Guy View Post
    I use a heavier weight in the 2-4 reps though (forgot to include this in op) as I read this can help to stimulate muscle growth?
    A heavier weight would seem obvious. It is important to have a variety of rep ranges yes, but 2-4 is just too small imo and will leave you more prone to injury. Biceps are small and recover fast. Hit em hard and fast then call it good.
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    Registered User Work56Guy's Avatar
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    Originally Posted by JoshLV View Post
    A heavier weight would seem obvious. It is important to have a variety of rep ranges yes, but 2-4 is just too small imo and will leave you more prone to injury. Biceps are small and recover fast. Hit em hard and fast then call it good.
    Would you suggest maybe 6-8 then for the lower rep ranges?
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    Registered User randomcrash's Avatar
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    I have been thinking about doing a chin-up challenge for biceps. From what I understand about doing boatloads of chin-ups is it is good for bicep growth and you better have handles that rotate and use variety of grip widths and pronated/supinated/neutral orientations to reduce elbow and shoulder strain. Basically do one more chin a day each day, with the sets gradually increasing over time and spread out evenly over the day. One day a week do as many chins as possible in 5 minutes, and take the next day off. Repeat until your 5 minute challenge chins stops increasing, then you can start adding weight and keep going if you want.
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