Obviously, to gain as much mass as possible. Most guys that struggle with biceps growth use really heavy weights and a lot of momentum to curl. Do 100 reps of empty barbell curls. I'm of the opinion that an accessories progression comes secondary to the main lifts, and as long as your main lifts are going up, you'll be fine. In the study, 10 trained men performed 3 sets of 10RM biceps curls and machine chest flyes. Would there be any benefit to lowering the weight and bumping the reps up to 8-10? Each exercise was performed with a different rest period: 1, 2, and 4 minutes for recovery. Then I move in to concentration curls for the same sets/reps and by that time I can’t do it with 20lbs and I have to lower the weight to 15lbs. Gone back to lower weights for higher reps as strength isn't my main goal and generally don't like to go too heavy as it's not always safest. Did a 100kg on the bench for 7 reps once, but since then, it's 6 consistently. Heavy cheat/barbell curls: 2 warm up, 8 reps strict, 2 cheat sets of 6 Preacher curls: 15, 12, 10, 10 Concentration curls: 15, 15, 15 This worked well for me, too well in fact. Hi, I am fairly new to bodybuilding I started a month ago, anyway, how many reps should I do in my sets for Preacher Curls, and Other Curls. Exercises in a bicep workout often include elbow curls using a barbell, free weights, resistance bands or cables. The progressive building of reps, supersetted after the preacher curls, ensures that the muscle fibers are recruited and hit hard. at 5-7 at the heaviest weight you can do, but what about biceps? Reps 6 Rest 10sec. And so i havent trained biceps bythemselves for a few months now. I have 2 bicep curl exercises at the end of my pull workout. Therefore, variety truly is key here. Either spend a few weeks using one set/rep scheme at a time before switching to the next one, or do all three in the same workout. You don't need to curl massive weights to get slightly bigger arms. For instance With dumb bell bicep curls, I started and would do 50 lbs 4-6 reps per set. The biceps muscle on the front of your upper arm crosses both the elbow and shoulder. Related: The Complete Guide to Biceps Training Related: The 10 Best Biceps Training Tips The incline curls I do 10 reps of 20lbs for 3 sets. Do more reps, and slow down. If your goal is size, you want to stress all the various components of the muscle cell. I quickly developed nasty stretch marks on my biceps which i and my girlfriend hate. Then transition straight into seated dumbbell curls, working one arm at a time, progressively increasing the number of reps from 1 rep each side, 2 reps each side, 3 reps each side, and then finally 4 reps each side. Legs: Squats (70kg for 9 reps), Leg Press (109kg for 18 reps), Leg Extension (69.4kg for 14 reps), Hamstring Curls (45kg for 12). Then they do reps in the low ranges and, ultimately, the biceps really don't end up doing a lot of work or getting a lot of tension. Keeping your elbows fixed in position, curl the weights up. Stand tall with your chest up, holding a dumbbell in each hand with a reverse grip so your palms face towards you. The program I am doing now is based on 5-7 reps for almost all exercises including bicep curls. Rarely should you ever be doing more than 12 reps for biceps. Biceps Muscle Workout. By my last few weeks of the program I was able to do 60-65 lbs 6 reps. Now I'm ripping about 50 lbs for 8-10 reps on DB curls for 4-5 sets. I think switching up your training a lot is a good bet. I'll usually start off with some heavy barbell curls (4 x 12, 10, 8, 6), then blast out a couple sets of heavy cheat curls for maybe 4-6 reps. Then I'll do a secondary biceps exercise such as incline DB curls for 8-10 reps. 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