|11-17-2005, 04:06 PM||#1|
| Peter Steele |
Join Date: Nov 2005
Ultimate Bicep Pump
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.
|11-17-2005, 08:41 PM||#3|
| G-M@n |
Rank: New Member
We do a lift at school called the road to hell. Take a straight bar with some amount of weight where you can curl it ten time with little problem, then quickly take 10 lbs off the bar and curl that 15 times, then do the same, drop 10 more lbs, and curl that 20 time. Once you have done this take dumbells of the same weight as your last curl set and do 20 curls each arm. That = 1 set try it for 2 or 3 sets.
Its a hell of a work out
|11-18-2005, 12:28 AM||#5|
| _Wolf_ |
Rank: Light Heavyweight
Experience: 5-7 Years
sorry: but this is bullshit...
did u pick this workout from sum magazine....? :(
here: this workout will give u a pump and will increase mass...:cool:
oh: don't argue about it: its VInce Gironda's
This is from: http://www.bodybuilding.com/fun/becker12.htm
Here is goes:
"Vince Gironda was know as the "Iron Guru". Bodybuilders who have trained at Vince's Gym over the years, including "Body by" Jake Steinman, Lou ("The Incredible Hulk") Ferrigno, and even Arnold ("The Terminator") Schwarzenegger.
Vince also helped the studios whip their stars into shape for the movies (he could get an out of shape actor looking like a stud in a few weeks time); he helped train the likes of Cher, Clint Eastwood, Denzel Washington, James Garner, Brian Keith, Tommy Chong (of Cheech & Chong) and Erik Estrada.
It is said that in the late 1960's, before bodybuilders started to abuse steroids, Vince's methods produced more top physique stars than any other gym in the world. Give Vince's arm routine a try and see why the champs went to him for advise.
Metabolic Stimulation (Breathing Squats):
Squats, heels about 20 inches wide, knees a comfortable width about 24 inches. In the erect position, take 2 very deep breaths and hold the second breath and squat (back straight) and return to upright position and exhale. Perform 3 sets of 15 repeats, 2 to 3 minutes rest between sets. This gets your adrenal activated for your arm program.
Stand in front of the dumbbell rack and pick up a pair of 5# dumbbells. and with palms facing thighs, curl left dumbbell slowly turning palm up and bending to the left. Watching dumbbell travel up to shoulder, hand should be outside deltoid at contracted position. At this point, turn your head to the right and start to curl right dumbbell simultaneously.
As you curl the right dumbbell, lower the left dumbbell back to starting position. Counting with your left hand, complete four repeats only. Next step: put dumbbells back on rack and take 2 deep breaths and shake your arms and pick up the next heavier set and do 4 repeats.
Proceed until you have curled the heaviest set of dumbbells you can handle (creative cheating is ok). Next step: work down the rack to your starting set. That's it for bicep. Don't do any other bicep work.
Barbell pullover and press: lie on your back on can lower barbell below head. Take a 12" grip (over-hand) lower barbell down and back over head and slightly below bench level, with elbows in and up, pull barbell over face to low pec line.
At this point, swing at arms length over stomach (forward press). Lower barbell back down to chest and roll elbows in, parallel position (4 sets of 12 reps). "
now do that !!!!!!
|11-18-2005, 10:46 AM||#6|
| EricT |
Experience: 7-10 Years
Join Date: Jul 2005
I agree with 0311. And remember, you can't mix high intensity and high volume. You can "try" to go heavy all you wan't, but the more you up the volume the lower the intensity.
Ever heard of the concept "the minimal effective set"? The idea is that there is a minimal amount of stimulus that will elicit an adaptive response and any amount of stimulus over that will not cause a greater adaptive response. It will just add to the recovery debt. That concept goes for both high volume and high intensity work.
Ashimmatthan, let me see if I can make heads or tails of your post. First, you're saying that Peter's workout is bullshit, right? Then your asking if Peter got it from a magazine? Then you're offering another workout? And, lastly, you're saying that it's absolutely right, because it's Vince's?
Did I interpret this right? If not, could you rewrite it in some sort of coherent English-style fashion?
|11-18-2005, 11:04 AM||#7|
| Kane |
Experience: 3-5 Years
Join Date: Nov 2005
ashimmatthan, in response to your post...the workout you put up is even worse than the original one posted. Doing squats at the beginning and doing triceps at the end? The whole idea of the post was a "bicep workout".
I do agree that the original workout would give you one hell of a pump, but I agree with 0311 also, you can get a solid pump from doing alot less of a workout than that.
One more thing I'd like to say is that everyone responds to workouts differently, for me, I see more results from doing a bit higher reps in my tricep workout. So maybe this is the case for Peter?
|11-18-2005, 12:39 PM||#10|
| ChinPieceDave667 |
Experience: 5-7 Years
Join Date: Apr 2005
Location: 7th layer.. or DC.
um. yeah.... 0311 has 19' arms and he's 5'9".. aren't you 6'6 or something.. and you only have 19' arms... trust us, you have been doing way too much. your arms need a break, if you cut down on the volume and start working on heavy lifting your arms will get bigger.
|Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)|