I do biceps like once every 10 days because my tendons can't handle the weights I use.
Kamalu Curls
Drag Curls
Preacher Curls
and sometimes I do pic related for the upper bicep. I believe in regional hypertrophy.
>hold dick >as many reps as it takes until failure >switch hands and repeat >switch hands and repeat >etc >cum
Usually takes an hour or two. Do it 3 times a day
I had to try lots of things and hit them from all angles to get them to grow at all, but once they were somewhat developed I could just pick two movements and hit them twice a week and make decent progress. I do try to hit them fresh though, I don't like pre-exhaustion when it comes to training bis.
I rock a Back/Bicep day >Weighted Pull-ups >Concentration Curls >Weighted Neutral-grip Pull-ups >Incline Hammer Curls >Unilateral Machine Row >Behind the back Cable Bicep Curl
it's pretty fun
Lately I’ve been doing Bayesian curls because an anon mentioned them and I gotta say they are pretty based. No idea why they are called Bayesian though.
3x5 overhand grip Barbell raises on the smith machine twice a week. Is that enough tbh? I'm at 25lbs and will probably go up 2.5 on each side next week.
Have an arms day or at least a day where you dont throw in 3 sets of curls after back. >4*F rope curls >4*10-20 drag curls (never in front of children) >3-4*15-20 incline db curls
Sometimes I substitute one of those with a bicep machine or cable curls or whatever the frick I feel like. Just pump those fricks to make them grow. I usually do it all supersetted with tris for sick arm pumps
Because its playful teasing. The wife tells the boomer he is fat, the boomer tells his wife he hates her. They do however have a nice house and frick a lot. Honestly, women love being teased. They hate simps. Boomers knew this. Now try my arm routine you frick
4 sets preacher curl with drop set
4 sets standing curls with drop set
4 sets incline seared curls with drop set
4 sets cable curls with drop set
Always adjusting weight so that I achieve failure around 12 reps
>I recover very very fast.
how do you know that? just because you are sore does not mean it was a good workout. article about DOMS: https://mennohenselmans.com/how-to-interpret-muscle-soreness/
Because exactly what I said, my gains skyrocketed after bumping up to 20 sets per muscle per week. My first year in the gym I only did 6-8, and I plateaued hard for about 4 months. After switching to 20 sets I can see noticeable gains every month.
Everyone has different recovery genetics, some people get doms after 4 sets, some don’t even get doms after 16
I've been using this for awhile now. I'm not sure I get it though, it's like a preacher curl but your elbow is pointing more up in the air? What's the idea behind these machines? And can you injure yourself on them?
I do biceps like once every 10 days because my tendons can't handle the weights I use.
Kamalu Curls
Drag Curls
Preacher Curls
and sometimes I do pic related for the upper bicep. I believe in regional hypertrophy.
You lengthen your bicep when it's above your head or raised that direction.
It's always odd to see people posting more than two exercises for elbow flexors. There are only three elbow flexors. The biceps, the brachialis, and the brachioradialis. The biceps are are most active in the supinated grip since it's a wrist supinator. The brachioradilis is most active in the semi-pronated (neutral) grip. The brachialis attaches only to the Ulna and not the radius hence it is activated the same way regardless of grip. Hence there are really only two curls you need to do, supinated grip curls and hammer curls.
If you really want to do more sets per muscle group, just do more sets of the one exercise you already did for the biceps and the one for the brachioradialis. There is no advantage to switching from strict standing barbell curls to dumbbell preacher curls or hammer curls to reverse grip curls. At best it's only going to change the range of motion and weight the muscles are trained with. The only rule with the range of motion for single joint exercise is that you don't want to train in contracted position. Otherwise, it doesn't seem to make a difference as long as you are not training in the range where the biceps have active insufficiency. So pick one exercise for biceps, one for the brachioradialis and stick to them. If you are worried about one side being dominant in a motion, then do a unilateral/isolateral variations. If not, then barbell/ezbar variations will be fine.
you have an idea about muscle mechanics but not about muscle biology.
muscles react differently to different stances, grips and type of weights because of the brain-muscle connection which in turn is active in hyperthropy.
>muscles react differently to different stances
They don't. >muscle biology
There is nothing about how the muscles work that requires any sort of changing things up, working at different angles, or anything like that. What muscles respond and when is more along the line of whether or not you're performing the function of the muscle against resistance, how much resistance you apply to the muscles (how quickly you recruit high threshold motor units), and how close to failure you get (more motor unit recruitment in general). Changing a few mechanical aspects doesn't really change much in most cases. >grips
Why grip would matter is for the following:
1. The muscle is active during pronation or supination such as the biceps and hence gets the most activation with a certain orientation of the wrist. You can count the muscle groups affected by this on two fingers.
2. The muscles in the forearm being challenged by a bar with a larger radius, hence the motion requiring more forearm involvement. Though the possibly lighter weight in some instances would mean the main movers simply are not activated as much.
3. Width of grip can be used to reduce the amount of certain motions such as reducing humeral adduction by doing a JM press or using parallel bars and tucking your elbow during dips to reduce pec involvement. Likewise, a wider grip such as on pullups can increase middle trap activation. I.e. wide grip pull ups require more scapular rotation which requires more trap involvement. But it has nothing to do with how the muscle works. Only what muscles are recruited. The internal function of the muscle does not change and is the same throughout muscle groups and regardless of what grip or anything else like that.
>fight the body's adaptivity
The body's adaptivity is why you gain muscle in the first place. It's the only way to make it grow. There's no reason to fight it. Rather you want to keep the body adapting. How you keep the body adapting is simply through progressive overload and patience. If you "plateau," it just means the growth has become so slow that you are not able to increase the reps or weight in the same fashion you had before. Slow negatives or microplates will help with that. > Mixing it up to keep the body guessing.
This is bro-science. There is no reason to believe a change in the manner resistance is applied during a motion will necessarily change how a muscle grows in general. When you change exercises the best thing that happens is that you remove the need for balance or perhaps the ability to cheat by recruiting other muscle groups so you train the muscle more effectively. Training the muscle more effectively is all that's needed to get results if it was lagging before. The only other thing that can happen is that muscle activation can change from exercise to exercise, i.e. flat bench to incline bench. Otherwise it doesn't really make a difference. If you are performing the function of the muscle group you want to train there is no reason to believe that doing it with dumbbells, cables, a barbell, or whatever else you use is going to make a meaningful difference as long as form is strict. What will happen most of the time is you might simply just feel more sore because your nervous system is not used to the change. However, that soreness does not mean you are going to grow any more than if you would have just stuck to the previous exercise.
The famous 10x10 or German volume training routine is also a counter example to needing to use a bunch of different exercises.
i’ve fricked traps that have more feminine faces than her
I've been fricked by traps with more feminine faces than hers
lucky mf
fricking traps isn’t gay. they’re basically just women with enlarged clits and shriveled coin purses
Holy shit this board is gay beyond salvation
Has been for at least a decade fren
"""straight""" closet cases are the worst. Just cop to being a gay you poofter.
>first post is a homo
/fit/bros... i dont feel so good
>i’ve sucked traps that have more feminine faces than her
no you haven't
Least gay muscle girl hater
that's not the flex or insult you think it is...
some bicep movements
>strict bicep curl
>hammer curl
all u need
What about chin ups?
whats her @?
Chin ups
Concentration curls
Hammer curls
Twice a week
I do biceps like once every 10 days because my tendons can't handle the weights I use.
Kamalu Curls
Drag Curls
Preacher Curls
and sometimes I do pic related for the upper bicep. I believe in regional hypertrophy.
>upper bicep
>mind muscle connection-let
can you even do a chin up homosexual?
Behind the head pulldowns are dangerous as frick for your neck do not do them
What you said is true, but you're a fricking moron for saying it.
>hold dick
>as many reps as it takes until failure
>switch hands and repeat
>switch hands and repeat
>etc
>cum
Usually takes an hour or two. Do it 3 times a day
I had to try lots of things and hit them from all angles to get them to grow at all, but once they were somewhat developed I could just pick two movements and hit them twice a week and make decent progress. I do try to hit them fresh though, I don't like pre-exhaustion when it comes to training bis.
>EZ-bar curls
>DB preacher curls
>concentrations
That's all.
Who is that? hawt
Incline Curl
Hammer Curl
Cable Curl
Pair it with some Chin-ups here and there when doing pull-ups too
Chin ups on the latt pull down machine whatever they are called and barbell curls, anything else feel like I'm working nothing
db curls, chinups and deadhangs.
>pullups
>chin ups
>BB rows
>DB rows
>BB curls
>concentration curls
Not all on the same day mind
>standing straight bar curl
>hammer curl
>spider curl
>hammer curls
>reverse curls
>overhead bicep curl
>21’s
>cable curls
>incline dumbell curl
>preacher curls
i pick whatever 3 i feel like on arm day
She is in dire need of my sperm in her veganal, anal and oral cavities, i you catch my drift
I rock a Back/Bicep day
>Weighted Pull-ups
>Concentration Curls
>Weighted Neutral-grip Pull-ups
>Incline Hammer Curls
>Unilateral Machine Row
>Behind the back Cable Bicep Curl
it's pretty fun
Day x:
>barbell curls
>incline hammer curls
>chin ups (if that counts as bicep movement)
Day y:
>barbell curls
>single arm isolation curls
>chin ups (if that counts as bicep movement)
ez bar curl with a band to make the top part harder
incline dumbell curls
reverse curls
How is it like to date blonde stacys?
Lately I’ve been doing Bayesian curls because an anon mentioned them and I gotta say they are pretty based. No idea why they are called Bayesian though.
PEACHYxFailure
Gross.
Haven't seen this girl in ages, when did she get into fitness? I only know her for her big clit kek
post clit
She got the clit from fitness.You don't get a clit that big without roids
Chin ups
just do some curls
literally any curls
i do like 8 sets of biceps a week at most and thats all you need
if you want big arms focus triceps
Today is arm day, I'm doing it right now, for biceps I am doing
>chin ups
>concentration curls
>preacher curls
>hammer curls
4 sets each 10-12 reps
3x5 overhand grip Barbell raises on the smith machine twice a week. Is that enough tbh? I'm at 25lbs and will probably go up 2.5 on each side next week.
Have an arms day or at least a day where you dont throw in 3 sets of curls after back.
>4*F rope curls
>4*10-20 drag curls (never in front of children)
>3-4*15-20 incline db curls
Sometimes I substitute one of those with a bicep machine or cable curls or whatever the frick I feel like. Just pump those fricks to make them grow. I usually do it all supersetted with tris for sick arm pumps
Why do boomer make "i hate my wife" jokes for 50 years instead of just divorcing?
Because its playful teasing. The wife tells the boomer he is fat, the boomer tells his wife he hates her. They do however have a nice house and frick a lot. Honestly, women love being teased. They hate simps. Boomers knew this. Now try my arm routine you frick
you wouldn’t understand zoomer. you homosexuals don’t know shit about bants
gymnast chindowns
hammer curl
4 sets preacher curl with drop set
4 sets standing curls with drop set
4 sets incline seared curls with drop set
4 sets cable curls with drop set
Always adjusting weight so that I achieve failure around 12 reps
too many sets. just do 3
I recover very very fast. 3 sets does absolutely nothing for me. My gains skyrocketed after switching from 8 sets to 20
>I recover very very fast.
how do you know that? just because you are sore does not mean it was a good workout. article about DOMS: https://mennohenselmans.com/how-to-interpret-muscle-soreness/
Because exactly what I said, my gains skyrocketed after bumping up to 20 sets per muscle per week. My first year in the gym I only did 6-8, and I plateaued hard for about 4 months. After switching to 20 sets I can see noticeable gains every month.
Everyone has different recovery genetics, some people get doms after 4 sets, some don’t even get doms after 16
How about you post your biceps
I've been using this for awhile now. I'm not sure I get it though, it's like a preacher curl but your elbow is pointing more up in the air? What's the idea behind these machines? And can you injure yourself on them?
The same idea behind
You lengthen your bicep when it's above your head or raised that direction.
What's the advantage?
What do you think the advantages are?
It helps me frick your mother
do curls until i cant. then do another set of curls until i cant. continue this until i cant do a single rep
Will morons ever realize chinups and pullups are not bicep movements?
supinated lat pulldowns are
Are you the moron who posted about getting fricked by trannies
Are EZ bar curls considered the worst bar? I feel like they wreck my forearm and wrist tendons, should I just do straight barbell bar or dumbbells?
It's always odd to see people posting more than two exercises for elbow flexors. There are only three elbow flexors. The biceps, the brachialis, and the brachioradialis. The biceps are are most active in the supinated grip since it's a wrist supinator. The brachioradilis is most active in the semi-pronated (neutral) grip. The brachialis attaches only to the Ulna and not the radius hence it is activated the same way regardless of grip. Hence there are really only two curls you need to do, supinated grip curls and hammer curls.
If you really want to do more sets per muscle group, just do more sets of the one exercise you already did for the biceps and the one for the brachioradialis. There is no advantage to switching from strict standing barbell curls to dumbbell preacher curls or hammer curls to reverse grip curls. At best it's only going to change the range of motion and weight the muscles are trained with. The only rule with the range of motion for single joint exercise is that you don't want to train in contracted position. Otherwise, it doesn't seem to make a difference as long as you are not training in the range where the biceps have active insufficiency. So pick one exercise for biceps, one for the brachioradialis and stick to them. If you are worried about one side being dominant in a motion, then do a unilateral/isolateral variations. If not, then barbell/ezbar variations will be fine.
Everybody knows that, but it’s more enjoyable to have variety, than to simply spam the same move for 8 sets
you have an idea about muscle mechanics but not about muscle biology.
muscles react differently to different stances, grips and type of weights because of the brain-muscle connection which in turn is active in hyperthropy.
>muscles react differently to different stances
They don't.
>muscle biology
There is nothing about how the muscles work that requires any sort of changing things up, working at different angles, or anything like that. What muscles respond and when is more along the line of whether or not you're performing the function of the muscle against resistance, how much resistance you apply to the muscles (how quickly you recruit high threshold motor units), and how close to failure you get (more motor unit recruitment in general). Changing a few mechanical aspects doesn't really change much in most cases.
>grips
Why grip would matter is for the following:
1. The muscle is active during pronation or supination such as the biceps and hence gets the most activation with a certain orientation of the wrist. You can count the muscle groups affected by this on two fingers.
2. The muscles in the forearm being challenged by a bar with a larger radius, hence the motion requiring more forearm involvement. Though the possibly lighter weight in some instances would mean the main movers simply are not activated as much.
3. Width of grip can be used to reduce the amount of certain motions such as reducing humeral adduction by doing a JM press or using parallel bars and tucking your elbow during dips to reduce pec involvement. Likewise, a wider grip such as on pullups can increase middle trap activation. I.e. wide grip pull ups require more scapular rotation which requires more trap involvement. But it has nothing to do with how the muscle works. Only what muscles are recruited. The internal function of the muscle does not change and is the same throughout muscle groups and regardless of what grip or anything else like that.
you still have to fight the body's adaptivity. Mixing it up to keep the body guessing.
>fight the body's adaptivity
The body's adaptivity is why you gain muscle in the first place. It's the only way to make it grow. There's no reason to fight it. Rather you want to keep the body adapting. How you keep the body adapting is simply through progressive overload and patience. If you "plateau," it just means the growth has become so slow that you are not able to increase the reps or weight in the same fashion you had before. Slow negatives or microplates will help with that.
> Mixing it up to keep the body guessing.
This is bro-science. There is no reason to believe a change in the manner resistance is applied during a motion will necessarily change how a muscle grows in general. When you change exercises the best thing that happens is that you remove the need for balance or perhaps the ability to cheat by recruiting other muscle groups so you train the muscle more effectively. Training the muscle more effectively is all that's needed to get results if it was lagging before. The only other thing that can happen is that muscle activation can change from exercise to exercise, i.e. flat bench to incline bench. Otherwise it doesn't really make a difference. If you are performing the function of the muscle group you want to train there is no reason to believe that doing it with dumbbells, cables, a barbell, or whatever else you use is going to make a meaningful difference as long as form is strict. What will happen most of the time is you might simply just feel more sore because your nervous system is not used to the change. However, that soreness does not mean you are going to grow any more than if you would have just stuck to the previous exercise.
The famous 10x10 or German volume training routine is also a counter example to needing to use a bunch of different exercises.