most effective workout for biceps?

insomnia_boy · 22-09-2005, 10:35 PM

greetings brothers!i would like to know how you train your biceps? what rep range will make the most gains? how many and what exercises do you do? rest period between sets? how often do you train them in a week? :?: thanks mates...much love.

Nidge · 23-09-2005, 08:19 AM

Quote:

Originally Posted by insomnia_boy

greetings brothers!i would like to know how you train your biceps? what rep range will make the most gains? how many and what exercises do you do? rest period between sets? how often do you train them in a week? :?: thanks mates...much love.

Hi mate, my bicep workout consists of

1.Cable curle 3x10 double impact

2. Seated dumbell curl 3x10 double impact

3. Concentrated dumbell curls 3x10 double impact.

4. Seated barbell curls (machine) 3x10 double impact.

I've been doing the double impact stuff for over a year and the gains have been spot on. I used to do double impact on the legs but my jeans started getting a bit tight on the legs

so I eased off the legs for a while, I just go light on the legs till I feel a burn.

merf777 · 23-09-2005, 09:28 AM

what is double impact?

P

Nidge · 23-09-2005, 10:27 AM

Quote:

Originally Posted by merf777

what is double impact?

P

High Merf double impact is one full rep then a quarter nice and steady that counts as 1 rep so basically you are doing 2 reps for one, the quarter rep really makes the muscle burn. Give it a go.

insomnia_boy · 23-09-2005, 09:20 PM

nidge where did you get the idea or concept of that double impact method? Thanks for the suggestion I would like to read more about that. Does it work for you well? If you are saying that its like doing two reps for one thenit might make you prone to over training? i guess this is applicable for moderate to light weights?

insomnia_boy · 23-09-2005, 09:25 PM

i want to read more about this double impact principle...did it come from a credible source?

TheDaddy2003 · 30-09-2005, 02:52 AM

i think hes suggesting a half rep without a rest. Abit like doing half situps, the principle sounds beneficial and im gonna try it tomorrow night

Your basically doing one full movement that will bring the bar right up to form a contraction then all the way down, at 2 points, 1 at the top and 1 at the bottom of the rep the muscle will get a brief rest.
While done in half rep mode the muscle isnt allowed a break.
But remember you shouldn't work half reps alone, otherwise your muscle wont get a whole workout.

Thats the just of it anyways.

Andy1981iron · 19-11-2005, 03:35 PM

Quote:

Originally Posted by Nidge

Quote:

Originally Posted by insomnia_boy

greetings brothers!i would like to know how you train your biceps? what rep range will make the most gains? how many and what exercises do you do? rest period between sets? how often do you train them in a week? :?: thanks mates...much love.

Hi mate, my bicep workout consists of

1.Cable curle 3x10 double impact

2. Seated dumbell curl 3x10 double impact

3. Concentrated dumbell curls 3x10 double impact.

4. Seated barbell curls (machine) 3x10 double impact.

I've been doing the double impact stuff for over a year and the gains have been spot on. I used to do double impact on the legs but my jeans started getting a bit tight on the legs

so I eased off the legs for a while, I just go light on the legs till I feel a burn.

This is MASSIVE overtraining for biceps. They are a very small muscle group and I wouldn't do no more than 6 work sets.

I personally only do 4 work sets. They get a good workout when training back.

Andy1981iron · 19-11-2005, 03:36 PM

Quote:

Originally Posted by Nidge

Quote:

Originally Posted by insomnia_boy

greetings brothers!i would like to know how you train your biceps? what rep range will make the most gains? how many and what exercises do you do? rest period between sets? how often do you train them in a week? :?: thanks mates...much love.

Hi mate, my bicep workout consists of

1.Cable curle 3x10 double impact

2. Seated dumbell curl 3x10 double impact

3. Concentrated dumbell curls 3x10 double impact.

4. Seated barbell curls (machine) 3x10 double impact.

I've been doing the double impact stuff for over a year and the gains have been spot on. I used to do double impact on the legs but my jeans started getting a bit tight on the legs

so I eased off the legs for a while, I just go light on the legs till I feel a burn.

This is MASSIVE overtraining for biceps. They are a very small muscle group and I wouldn't do no more than 6 work sets.

I personally only do 4 work sets. They get a good workout when training back.

splinter · 19-11-2005, 03:53 PM

I try to vary my workouts and do new exercises every week.

And if he is getting gains then I dont think it is overtraining as it works best for him!

My advice is to make sure your not cheating with your reps! Like preacher curls for example you cant really cheat with it!

22-09-2005, 10:35 PM	#1 (permalink)
insomnia_boy Under Construction Join Date: Aug 2005 Posts: 11 Rep Power:	most effective workout for biceps? greetings brothers!i would like to know how you train your biceps? what rep range will make the most gains? how many and what exercises do you do? rest period between sets? how often do you train them in a week? :?: thanks mates...much love.

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23-09-2005, 09:28 AM	#3 (permalink)
merf777 Under Construction Join Date: Aug 2005 Posts: 24 Rep Power:	what is double impact? P

23-09-2005, 09:20 PM	#5 (permalink)
insomnia_boy Under Construction Join Date: Aug 2005 Posts: 11 Rep Power:	nidge where did you get the idea or concept of that double impact method? Thanks for the suggestion I would like to read more about that. Does it work for you well? If you are saying that its like doing two reps for one thenit might make you prone to over training? i guess this is applicable for moderate to light weights?

23-09-2005, 09:25 PM	#6 (permalink)
insomnia_boy Under Construction Join Date: Aug 2005 Posts: 11 Rep Power:	i want to read more about this double impact principle...did it come from a credible source?

30-09-2005, 02:52 AM	#7 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	i think hes suggesting a half rep without a rest. Abit like doing half situps, the principle sounds beneficial and im gonna try it tomorrow night Your basically doing one full movement that will bring the bar right up to form a contraction then all the way down, at 2 points, 1 at the top and 1 at the bottom of the rep the muscle will get a brief rest. While done in half rep mode the muscle isnt allowed a break. But remember you shouldn't work half reps alone, otherwise your muscle wont get a whole workout. Thats the just of it anyways.

19-11-2005, 03:53 PM	#10 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,060 Rep Power:	I try to vary my workouts and do new exercises every week. And if he is getting gains then I dont think it is overtraining as it works best for him! My advice is to make sure your not cheating with your reps! Like preacher curls for example you cant really cheat with it!