so ive been working out for around a year and my biceps are in a somewhat decent shape (i'm 5'10 and they're 38cm at the moment) but they're not really that impressive either to the point where it sticks out compared to the rest of my body.
anyway the point is, i just watched NatHyper's video about training biceps and he was recommending a MAXIMUM of 12 sets a week for intermediate lifters (i'm currently doing 20 a week). Is that true? That sound like an awfully low number.
Also how am I supposed to train my back if recovery is THAT crucial for the biceps?
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Yeah that is true. You have a exaggerated estimate of how much weekly volume you need.
he's generally right, but this only applies to biceps isolation, not to any movement that involves biceps. so for example chinups arent counted, i wouldn't even count in hammer curls tbh.
>how am I supposed to train my back
don't overthink it
amount of sets alone is meaningless
is it 20 sets of half assing it, or 20 sets of brutal slow eccentrics to and beyond failure?
his 12 figure refers to the latter
>is it 20 sets of half assing it, or 20 sets of brutal slow eccentrics to and beyond failure?
thats already implied if we're talking effective biceps training
I unsubscribed because I realised he hadnt taught me anything new or useful
You go to fitness channels to learn? Lol. I just watch him to see an autistic french talk shit about internet morons and read books.
literally just do 3 sets of preacher curls to failure every 2 days and your arms will blow the frick up
Preacher curls are dangerous and unneccesary.
Regular curls are enough
lower the weight moron
Its the inability to safely abort the lift that makes it a moronic lift you spakka
just dont go down too much on your preacher curls. just slightly break parallel. still gives you somewhat of a stretch, you can fail save, you can grind more reps, and you can more more weights.
This is idiotic, virtually every bicep tear caught on film is on the preacher curl.
It is NOT a safe lift
do it with your arms vertical
and every one of those tears was by going below parallel, usually to heavy, usually by roiders, often by influencers who are too lean and dry regularly. the issue isn't curling on a preacher bench, the issue is stacking risk factors, then overdoing the range of motion to the point where you can't do shit when you fail.
If you need all these modifications to make it safe, it probably wasnt safe you damn mongoloid
how is dont do the range of motion to the dangerous point "all these modifications"? you wouldnt do chest flies until your hands touch behind your back either, would you
Because if you cant get it back up from the low end of the range of motion (where tension is highest) you risk tearing your bicep!
exactly. so just don't go that deep.
But its impossible to recover from if you cant get the weight back up!
Why dont you understand that!
Failing a preacher curl and your arm falls to a position of extreme tension, fail a standing curl and your arm drops to the point of lowest tension.
i do it like this: do preacher curls down to parallel only, go to failure. hold it at that angle in the ellbow (a bit above 90 degrees probably), stand up, lean forward, thereby i lower the weight without extending my arm to the dangerous point, then drop it on the rest. its quite easy tbh
Overcomplicated saftey procedures is a huge indication you are doing something dangerous and/or akward
its just standing up really. i thought this would be common sense
>all of those modifications
>not putting too much weight on
>not going to parallel
Stay small motherfricker
Enjoy tearing your biceps doing biomechanically moronic lifts from the 60s
What about spider curls? They always give me a way bigger pump because of the greater range of motion
Spider curls, reclined curls are the only interesting variations.
Otherwise, do curls standing, ideally with
Ideally with what anon? The anticipation is killing me
What about drag curls?
I have never tried them.
I see no unique benefit from them
What about concentration curls? It looks safer than preachers.
Yeah those are fine
*without any momentum whatsoever
The bicep is still under tension though, and so you never actually abort the lift....
You will snap yourself
>the biceps is still under tension though,
yes it is, but the tension is in the muscle, not in the tendon, and in the half second i need to stand up and put down the weight, i could even let it down a little bit if i absolutely couldnt maintain that angle
>the tension is in the muscle, not in the tendon
What do the muscles attach to? Hmm?
the way i do it, its less tension in the tendon because its not as stretched, and i can relieve some tension by relaxing my biceps a bit, in the half second i need to put the weight down.
in the orthodox preacher curl rom, when you fail you fail at the bottom, now your arms are all the way straight, theres more tension there and because in this extended position your biceps is the weakest it cant do shit, all the tension hangs dead in the tendon. also it gets harder to get up to set the weight down. the way you put it every exercise would tear every muscle because it puts tension on a tendon. this is plain stupid. positions, angles and such make a huge difference
A wall of text just to explain why a bicep exercise wont wreck you lmao.
Stop preacher curling, moron
Every single preacher curl injury is from a roidtroony. Their muscle growth far outpaces their tendon strength, so they move more weight than their tendons can handle, leading to them snapping.
If you're natural then there is no risk of you ripping your bicep off the bone on preacher curls.
>no risk
There is that stupid attitude again, stop defending a shitty lift from the 60s
Frequency is king, biceps recover fast and you can hit them 3-4x per week.
I do ULULULULxx, but if I was doing a regular PPLPPLx I'd do pull first and add curls to the second leg day.
Kek you’re one of those skinny morons who does 80 sets of poor form biceps all week in the gym I presume. My biceps and forarms are fricking massive yet I do 7 sets max per week.
Do 4 sets of static holds on friday and 2 sets of curls of wednesday. Your welcome.
it's impossible for me to get bicep DOMs
>triceps? sore as frick after bench + skullcrushers
>delts? front raises and pressing in general fries front delts, I never feel my medial delts, rear delts get sore
>lats? resistant too but chin-ups for some volume still triggers it
>quads and hamstrings? 3-4 working sets of squats and RDLs frick me up for days
and biceps? only if I go out of my way to hammer it dis-proportionally with Rich Piana tier volume and intensity will I get DOMs that last for a day at most.
>DOMs
Idiot.
*ahem*
Black person homosexual
>I never feel my medial delts
try lat raises on a cable tower where you can set the height. you want to have it so that the cable would be horizontal in the bottom position. to use your delts and not your traps you should always try to pull to the outside, not up - this setup makes this unavoidable. had to half my weight in comparison to what i do on dbs
You are not supposed to have doms beyond the intermediate stage
didn't he do cheat curls evey fricking day since he was 12 until he was 20 or some shit?
WEIGHTED CHIN UPS are the only traning your biceps really need