i do 3 sets with 15 reps per set for biceps
should i do different exercises or could i just do one exercise alot
for biceps
Biceps
Moderators: Boss Man, cassiegose
the body adapts in 6 sessions to an exercise so i would concentrate on one for that time than change...i would also use this order:
1 - close grip chin ups
2 - reverse grip pulldowns
3 - bb curl
4 - bb preacher curl
5 - bar cable curl
6 - standing hammer curl
do these for 6 sessions each...i would drop the reps to 8 - 12 but stay with 3 sets...this would hold true for other muscles too...start with the heaviest exercise you can do for that musclce and then go to the next heaviest as the weeks progress then start again
1 - close grip chin ups
2 - reverse grip pulldowns
3 - bb curl
4 - bb preacher curl
5 - bar cable curl
6 - standing hammer curl
do these for 6 sessions each...i would drop the reps to 8 - 12 but stay with 3 sets...this would hold true for other muscles too...start with the heaviest exercise you can do for that musclce and then go to the next heaviest as the weeks progress then start again
Biceps
While you don't want to get into a rut, I disagree with the statement that your body adapts to a specific workout... especially for biceps. At the end of the day your still just contracting your arm upward, tightening your bicep. Whether you do that with a cable or a barbell or a dumbbell, its the same result. The most important thing is to hit it different ways, so as to exhaust each part of the muscle.
Personally I do a superset of preacher curls and side hammer curls to kill the front and side, then I do reverse curls to get the forearms and front of the bicep again, then I do normal curls with a cable, some chin ups and finally do a finishing set standing curls with the EZ bar(its a pretty good one, use a reduced wieght though say 35-40, do one rep then hold for one second with your arms straight down, then 2 reps hold for 2 seconds 3 reps 3 seconds, etc etc until you reach 10. Absolutely kills you and you'll definately see results.
Most important thing is to hit every part of the bicep.
Personally I do a superset of preacher curls and side hammer curls to kill the front and side, then I do reverse curls to get the forearms and front of the bicep again, then I do normal curls with a cable, some chin ups and finally do a finishing set standing curls with the EZ bar(its a pretty good one, use a reduced wieght though say 35-40, do one rep then hold for one second with your arms straight down, then 2 reps hold for 2 seconds 3 reps 3 seconds, etc etc until you reach 10. Absolutely kills you and you'll definately see results.
Most important thing is to hit every part of the bicep.
don't want tio get into a rut either but it does, simple as that...there is a moajor difference between, bb's and cables..feel the different levels of tension throughout the rep...bb's's are easy at the top but cables get harder etc...i think your over thinking the biceps there too...if you can'ty tax your whole biceps with a few sets of chins then your not doing them hard enough or correctly