Whats your bicep routine?

What’s your bicep routine IST?

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  1. 2 months ago
    Anonymous

    i’ve fricked traps that have more feminine faces than her

    • 2 months ago
      Anonymous

      I've been fricked by traps with more feminine faces than hers

      • 2 months ago
        Anonymous

        lucky mf

        >first post is a homo
        /fit/bros... i dont feel so good

        fricking traps isn’t gay. they’re basically just women with enlarged clits and shriveled coin purses

        • 2 months ago
          Anonymous

          Holy shit this board is gay beyond salvation

          • 2 months ago
            Anonymous

            Has been for at least a decade fren

        • 2 months ago
          Anonymous

          """straight""" closet cases are the worst. Just cop to being a gay you poofter.

    • 2 months ago
      Anonymous

      >first post is a homo
      /fit/bros... i dont feel so good

    • 2 months ago
      Anonymous

      >i’ve sucked traps that have more feminine faces than her

    • 2 months ago
      Anonymous

      no you haven't

    • 2 months ago
      Anonymous

      Least gay muscle girl hater

    • 2 months ago
      Anonymous

      that's not the flex or insult you think it is...

  2. 2 months ago
    Anonymous

    some bicep movements

  3. 2 months ago
    Anonymous

    >strict bicep curl
    >hammer curl
    all u need

    • 2 months ago
      Anonymous

      What about chin ups?

  4. 2 months ago
    Anonymous

    whats her @?

  5. 2 months ago
    Anonymous

    Chin ups
    Concentration curls
    Hammer curls

    Twice a week

  6. 2 months ago
    Anonymous

    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.

    • 2 months ago
      Anonymous

      >upper bicep

      • 2 months ago
        Anonymous

        >mind muscle connection-let
        can you even do a chin up homosexual?

    • 2 months ago
      Anonymous

      Behind the head pulldowns are dangerous as frick for your neck do not do them

      • 2 months ago
        Anonymous

        What you said is true, but you're a fricking moron for saying it.

  7. 2 months ago
    Anonymous

    >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

  8. 2 months ago
    Anonymous

    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.

  9. 2 months ago
    Anonymous

    >EZ-bar curls
    >DB preacher curls
    >concentrations
    That's all.

    Who is that? hawt

  10. 2 months ago
    Anonymous

    Incline Curl
    Hammer Curl
    Cable Curl
    Pair it with some Chin-ups here and there when doing pull-ups too

  11. 2 months ago
    Anonymous

    Chin ups on the latt pull down machine whatever they are called and barbell curls, anything else feel like I'm working nothing

  12. 2 months ago
    Anonymous

    db curls, chinups and deadhangs.

  13. 2 months ago
    Anonymous

    >pullups
    >chin ups
    >BB rows
    >DB rows
    >BB curls
    >concentration curls
    Not all on the same day mind

  14. 2 months ago
    Anonymous

    >standing straight bar curl
    >hammer curl
    >spider curl

  15. 2 months ago
    Anonymous

    >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

  16. 2 months ago
    Anonymous

    She is in dire need of my sperm in her veganal, anal and oral cavities, i you catch my drift

  17. 2 months ago
    Anonymous

    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

  18. 2 months ago
    Anonymous

    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)

  19. 2 months ago
    Anonymous

    ez bar curl with a band to make the top part harder
    incline dumbell curls
    reverse curls

  20. 2 months ago
    Anonymous

    How is it like to date blonde stacys?

  21. 2 months ago
    Anonymous

    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.

  22. 2 months ago
    Anonymous

    PEACHYxFailure

    • 2 months ago
      Anonymous

      Gross.

    • 2 months ago
      Anonymous

      Haven't seen this girl in ages, when did she get into fitness? I only know her for her big clit kek

      • 2 months ago
        Anonymous

        post clit

      • 2 months ago
        Anonymous

        She got the clit from fitness.You don't get a clit that big without roids

  23. 2 months ago
    Anonymous

    Chin ups

  24. 2 months ago
    Anonymous

    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

  25. 2 months ago
    Anonymous

    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

  26. 2 months ago
    Anonymous

    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.

  27. 2 months ago
    Anonymous

    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

    • 2 months ago
      Anonymous

      Why do boomer make "i hate my wife" jokes for 50 years instead of just divorcing?

      • 2 months ago
        Anonymous

        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

      • 2 months ago
        Anonymous

        you wouldn’t understand zoomer. you homosexuals don’t know shit about bants

  28. 2 months ago
    Anonymous

    gymnast chindowns
    hammer curl

  29. 2 months ago
    Anonymous

    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

    • 2 months ago
      Anonymous

      too many sets. just do 3

      • 2 months ago
        Anonymous

        I recover very very fast. 3 sets does absolutely nothing for me. My gains skyrocketed after switching from 8 sets to 20

        • 2 months ago
          Anonymous

          >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/

          • 2 months ago
            Anonymous

            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

          • 2 months ago
            Anonymous

            How about you post your biceps

  30. 2 months ago
    Anonymous

    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?

    • 2 months ago
      Anonymous

      The same idea behind

      https://i.imgur.com/4FCUtOi.jpg

      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.

      • 2 months ago
        Anonymous

        What's the advantage?

        • 2 months ago
          Anonymous

          What do you think the advantages are?

          • 2 months ago
            Anonymous

            It helps me frick your mother

  31. 2 months ago
    Anonymous

    do curls until i cant. then do another set of curls until i cant. continue this until i cant do a single rep

  32. 2 months ago
    Anonymous

    Will morons ever realize chinups and pullups are not bicep movements?

    • 2 months ago
      Anonymous

      supinated lat pulldowns are

      • 2 months ago
        Anonymous

        Are you the moron who posted about getting fricked by trannies

  33. 2 months ago
    Anonymous

    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?

  34. 2 months ago
    Anonymous

    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.

    • 2 months ago
      Anonymous

      Everybody knows that, but it’s more enjoyable to have variety, than to simply spam the same move for 8 sets

    • 2 months ago
      Anonymous

      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.

      • 2 months ago
        Anonymous

        >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.

    • 2 months ago
      Anonymous

      you still have to fight the body's adaptivity. Mixing it up to keep the body guessing.

      • 2 months ago
        Anonymous

        >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.

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