Sevens

mrhulahoop

Sevens for biceps...not sure what you lads call them or what the proper name is for them, (when you do seven partial reps for the lower bicep, then upper bicep, and then seven full range motion reps).....but Ive just started doing them.

I was just wondering how you lads rated them as an exercise and for what purpose you used them for. All I really know about them is that they burn like hell and dont half give you a pump.

Innit.

bushidodad

I call them crazy eights. 8 half way up 8 half way down and 8 full. I did these in high school. I got a hell of a pump, but not that much of a soreness the next day. I liked it because my guns would be pumped while I walked around school. lol
If they could be useful maybe I would use them at the end of my bicep workout out to make sure I tore up some macro fibers. I don't do them in fear of overtraining.
For you I will throw them into my bi workout and I'll let you know. If anything it will bring back some nice memories.

mrhulahoop

I was actually worried about overtraining. I terms of soreness the next day, I never really feel much in my biceps.

Neil R

They're actually called 21's. I stick them in every so often & love 'em coz of the insane pump they give. Plus Ronnie Coleman loves 'em & he ain't exactly got spaghetti arms, so I recon they must be ok

bushidodad

Well if Ronnie doin em they can't be half bad. What about startin off with 95% of your max curl i.e. Max 100lbs you use 95lbs. All weight is in 5 pounders. So you curl 95lbs to failure. Then take off 5lbs from each side. Curl to failure. then take off 5lbs from each side and so on and so on, til you get to the bar. I use once in a while for the great pump.
I hope you can understand 8)

bushidodad

Crazy eights is so much catchier. . . . . lol

but I will give 21's a try

Neil R

Thats called 'stripping' when using a barbell or 'Down-the-rack' if your using dumbells.

They kick some serious ass too !!! ...21" Guns here we come!!

mrhulahoop

Will have to give that one a try. What is the risk of overtraining using methods like these?...it is quite a few reps to be doing. Is it popular to do stripping with other exersises such as whilst bench pressing?

Bodyworks

search for bertil fox's first training dvd. he does a 'staggered' set as he calls it on the bench press. that guy was nuts and had the sloppiest form of anyone ever. but did it work. hell yes !

Neil R

I'd only do them every so often as it is very demanding and therefore quite easy to overtrain. Once every 4-6 weeks as a shock workout should be ok; depends on your own recovery abilities.