How much do I need to curl to have decent 'ceps?
I use 10kg plates on the ezcurl bar which adds up to about 30kg in total (?) for 3x8 at the end of my workouts and my arms are still dyel.
How much do I need to curl to have decent 'ceps?
Jose Fisher
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Grayson Allen
>3x8
Give 5x12(maybe even a few more) a try. Lower weight is also fine as long as you can feel it. Keep in mind the bicep has 2 heads that you can each isolate. Also watch athleanx's endless videos on biceps.
Oh and it's actually the triceps that make your arms big.
David Wilson
If 3x8 isn't doing it for you, just do more sets and reps. Try looking at what the biggest guy in your gym does for arms.
Christopher Young
One day use 3x8, the other use 5x12+
Doing just 3x8 at the end won't give you much
Jason Mitchell
Watch this from Richardo Pianista:
youtube.com
My bicep beak exploded from doing this over the last year and a half or so
Daniel Lopez
How about stop using ezcurl bar and start using dumbbells and doing different exercises with different set x reps ??
No kidding your biceps aren't growing because you are doing the exact same shit over and over in the same fucking order LMAOing @ your life.
SHOCK the MUSCLE.
Anthony Bailey
Rate my bicep workout
ez curls 3x12
Isolated curl 3x12
Hammer curls 3x12
Isolated curls (less weight really focusing on going down slowly) 3x12
Preacher curls 3xF
Anthony Cook
if you want biceps, do this ONCE per month (with at least 2 rest days before and after)
>4x8 standing db hammer curls
>4x8 standing barbell/ez bar curls
>4x8 standing db oh skullcrushers
>4x16 standing normal db curls
Shit will BURN but you'll build your arms like motherfucker.
(Disclaimer user: Feeling a burn at the top of your arm on the shoulder when doing anything biceps-related means you've worn your muscle(s) out for the moment, after that you're literally just hurting the muscle rather than helping it grow.)
Brody Long
Biceps can recover after just Sleeping 8 hours
Meaning you can train them daily
Also yeah, triceps are like 2/3 of tje size
Easton Green
anything else you can share?
Andrew Barnes
Hudson Roberts
fuck the ez bar.
Get a straight bar and do hammer curls in addition
Caleb Long
here comes the important part
Joseph Wood
godspeed
Leo Jackson
grease the groove my dude
Adrian Perez
How much you curl is not a good indicative of aesthetics. I normally curl bitch weight once or twice a week and I have bigger biceps than most of gym bros. I go 4-5 days a week and train high intensity at probably higher volume than most gym goers tho.
Brayden Anderson
Honestly, 30kg is pretty dyel.
Assuming you weigh 80kg, that is low novice tier. A good weight for barbell curls would be 50kg for reps to have decent sized arms but to get there you need to use a variety of exercises that overload the bi's heavily like weighted chins etc.
Also biceps aren't gonna make your arms much bigger. As always you need to focus on long head tricep exercises (skullcrushers and overhead barbell extensions). These also need to be in the 40-50kg+ range but at least higher than your curl weight.
One last thing, make sure you don't have internal rotation of your shoulders. If you do, your long head wont be visible and your biceps will face your chest causing small arms from side. Ensure the thumbs face forwards when standing at rest and you should only be able to see the first knuckle standing straight on in a mirror.
Cooper Clark
Just lol if you can find someone who can decently rep out 40's or even 50 KG at the end of a workout for 8+ reps and several sets.
Eli Wood
Looks sick, will give this a try tomorrow. Thanks user.
Isaiah Green
>at the end of a workout
then do them at the start nigga
Owen Ortiz
>Try looking at what the biggest guy in your gym does for arms
Are roids worth it?
Nicholas Torres
lol @doing bicep curls at the start of your workout
John Rodriguez
Shit, son
Decent prehab/pump work for me is ~ 100-120 reps over 8-12 sets @ 35-55kg, depending on the day.
Those are supersetted with rows. Heavier curls pair with lighter rows & vv. No rest ever; so I'm alternating 30-45s sets for about 13-15 minutes
Liam Martin
You can curl 55kg dumbbells for 12 sets of 120 reps?
Kayden Ortiz
Yeah, I do approximately 3 reps/second. Takes that much to get some TUT
8-12 sets of ~ 10-12 reps each for a total of 100+ reps
This isn't a half hour block from 8 hour arms in 60 seconds, you mongoloid
Justin Roberts
Why did he delete his post? Did you embarrass him?
Dominic Evans
Help bros, I can’t curl heavy weight because of an acute stabbing pain in my right forearm. It’s killing me bros what do I do?
Adrian Robinson
take a break from lifting, i had the same sharp pain in my arm and after a break it was gone
Christian Hill
Lower the weight and switch to dumbbells.
David Lewis
remember it's better to take a break for a month or two to rest, than a year or two because of injury
Logan Ramirez
Blake Torres
I miss him so much
Carter Mitchell
>One last thing, make sure you don't have internal rotation of your shoulders. If you do, your long head wont be visible and your biceps will face your chest causing small arms from side. Ensure the thumbs face forwards when standing at rest and you should only be able to see the first knuckle standing straight on in a mirror.
crucial