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.
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.