Ultimate Bicep Pump

[Eric3237]

Originally Posted by Peter Steele

Try this on for size. First off find a wieght for the incline curls thats heavy so you can only get 8 reps max.


1.Sraight bar cheat curls, i like a closer grip, 4 sets 10-12 reps nice and slow.
2. Incline curls, i use 55 pounders and i try to concentrate the bitches so i get the full length of the bicep working. 4 sets 8-10
3. 21's, my favorite, use a wieght that at the end of your 4rth set your wincing in pain almost to the point of screaming, not too light not too heavy, for these i concentrate extremely hard and focus my thoughts on the bicep burn. 4 sets
4. Preacher Curls superset with EZ curls, 4 sets 8-10 reps each, try to go heavy.
5. bentover concentration curls, 5 sets each arm 10-12 repetitions.

Each week i substitute a different exersize for one of these i like Hammer curling alot also, this might work for you it might not but it's somthing different man and it's how i built my 19 inch arms naturally. Love you to death.

GM

Okay, let's break this down.

First of all, anybody can find their 8 rep maximum and then use that weight, even "pipsqueaks".

1. Do you know what a cheat curl is? For a cheat curl you have to use a weight that you can only do a few reps with strict form. Then you basically cheat the weight up by leaning back and using your back and shoulders to "sling the weight". Sure, you try to get your biceps to do most of the work but it is basically a balistic movement that is by definition a fast movement. You can't do them "nice and slow".

I take it you're not really talking about cheat curls here at all but regular curls done beyond failure (so "cheating on the last few reps?) for four sets. And then I guess a good long rest.

2. Incline curls you use 55 pounders. Is this still 8 rep max? Or what? More cheating?

3. Usually, when giving these types of recommendations, we talk in percentages of our 1 RM. "Screaming in pain" and "not too light not too heavy" is pretty vague. That does sound like a magazine article. You do realize that most of these articles are not actually written by the bodybuilder given credit?

4. Another 8 sets, heavy. Wow! How long is all this taking? How heavy are we talking? If it were me, it wouldn't be too heavy, I can tell you that. Again, this is a volume workout, and probably not a very dense one, realistically.

5. Okay, is that 25 sets? Am I a wimp or pipsqueak because I think 25 sets for one body part is a waste of time at best and grossly inefficient at worst? It sounds like this is talking about working beyond failure for most of the workout. We are talking some serious recovery time for most people. I probably could do, like 0311 said, 1/4 of that for maybe 2 or 3 extra workouts and get the same results without risking serious injury or ever actually "screaming in pain". I suspect I would get better results, though.

All this talk about a pump. You can get a big-time pump by using a really light weight and going for 100's of reps. Now, I agree that a good pump is a great indicator, but if that is all you're going for than there are easier ways to achieve it. By the same token, you can actually do a workout where you get a minimal pump but still incur plenty of microtrauma which has a whole lot more to do with hypertrophy than a pump.

Now, if you disagree with all this, then by all means, give us some solid reasons why. Going around quoting Ronnie probably isn't going to impress anyone.

[Eric3237]

Good point, Dave. Is that right, you 6'6", Peter?

[Peter Steele]

Pipsqueaks.

[ChinPieceDave667]

Originally Posted by Peter Steele

Pipsqueaks.

dude, we are not trying to gang up on you.. it's just constructive criticism. you quote Ronnie but if you really where lifting heavy, you wouldn't be going to 12. you'd be ranging from 1-6 ish. Look at some of the stickys for workouts that have been proven to build some serious muscle, try them out for a month or two and you will see that it's not always about how much you do.

[Peter Steele]

Listen man if you saw pictures of me growing up you would appreciate my gains. I was 6'4 at 18 yearsold man and 180 pounds. I was a skinny pipsqueak and only heavy lifting got me here. I have terrible genetics as far as gaining muscle is concerned but i have been blessed with 13 inches between my legs. As far as the Ronnie Quote i lived it and it's the most true thing. Like i said in my first post it might not work for you but it sure as hell worked for me. Nothing compares to good old fashion hard work. Lifting light is for sissys, and im not 18 no more baby. Die with me.

Petrus

[Eric3237]

Originally Posted by Peter Steele

i have been blessed with 13 inches between my legs.

I think you may have come to the wrong site. Although I think we have at least one woman who may be interested, but I doubt it.

Tommy, I mean, Peter, you're not listening to what we are saying. If something works for you, then that is great, but a lot of us here have actually been that route and a whole lot of others.

The point we are trying to make, and which you don't seem to be hearing, is that what you are doing is not lifting heavy. I lift heavy. Dave lifts heavy. 0311 lifts heavy.

Nobody is talking about lifting light. Nobody has mentioned it. Except when I was trying to make a point about getting a pump. What we have said is that you have sacrificed weight for volume. You may percieve it as "lifting heavy" because you're throwing weights around way past your failure point using cheating movements and whatnot. The effort that you percieve as heavy lifting is nothing more than a funtion of fatigue. It is not your maximum ability. You could go heavier, which is basically what Dave said.

So, if you want to say high volume is the way to go, and anything else is for sissys and pipsqueaks (since you seem to be fond of those words) then fine. We will still give you dissertations, one way or the other, if we think we can help, and we can keep on disagreeing. But don't talk to us about heavy weights. It's not a talisman or a magic key. You have to define your terms if you want to make a point.

[ChinPieceDave667]

Originally Posted by Peter Steele

Listen man if you saw pictures of me growing up you would appreciate my gains. I was 6'4 at 18 yearsold man and 180 pounds. I was a skinny pipsqueak and only heavy lifting got me here. I have terrible genetics as far as gaining muscle is concerned

I'm glad for your gains but we are telling you, from experience, that you could be a more efficient lifter if you cut down on the volume and reps and upped the weight.

Originally Posted by Peter Steele

but I have been blessed with 13 inches between my legs.

um.. stop trying to hit on me I'm not that type of guy

Originally Posted by Peter Steele

Like I said in my first post it might not work for you but it sure as hell worked for me.

how many other types of workouts have you tried. hst, 5x5, agvt, gvt? Have you exhausted all resources in finding what truly is efficient for your workouts?
Like I've said, I think you could be spending a lot less time in the gym and workout more efficiently to get better gains.

[Darkhorse]

2. Incline curls you use 55 pounders.

I don't lift heavy??

I just used the 55's for incline curls for sets of 10, and I'm 4 days carb depleted!! During which my tempo stays at 4-0-2. If you were to focus on heavy ass pulling and pressing, then having a "pump" workout shouldn't even register in your brain housing group. I hit my 19's doing a grand total of 3 sets of 8 barbell curls. Why don't I need more when I do JS Rows with 315 and deadlifting in-between.

I'm sure you must be referring to "one muscle per day" is optimal for growth, right? With that amount of volume, we're talking what-> chest/biceps on Monday, back on Tuesday??

Judging by my signature, you're assuming I must not lift heavy. Where oh where did I go wrong!!

The only thing you on me is dunking a basketball.

[Peter Steele]

You couldn't lift my bass guitar honey. 5'9 hmff parts of my anatomy are bigger kid.

[Eric3237]

Originally Posted by 0311

The only thing you on me is dunking a basketball.

0311 is implying that he has at least 14 inches or more.