>fell for the "compounds are all you need for arms" meme
What are the best curl variations to integrate into my routine? I'm going to be doing bi's on chest day and tri's on back day to make sure I can hit them as hard as possible and that they aren't fatigued by the time I work them.
Isaiah Scott
Bi's: 3 sets of 21s with an EZ curl bar Pullups (supinated narrow grip pull up w/ slow negatives) Heavy 3x5 barbell curls Single armed cable curls (with arm locked and beginning behind my back)
Tri's: Straight Dips Pushdowns Extensions
Any variety of the latter two. I like to mix up my grip for pushdowns. Heavy on dips. Extension I like beginning behind my head.
Arms exploded
Robert Johnson
Dont do any of these memes for triceps lol. My tris made serious gains when i started doing close grip bench.
Jack Cooper
>doing arms I seriously hope you guys don't do this
Jonathan Parker
weighted chin ups
Jack Bennett
4-5 sets of straight bar curls to near failure to stay in the 7-10 rep range dropping the weight, then burnout on heavy hammer curls for a few sets while completely neglecting my form works best for me
Lincoln Brooks
this and rippletoe version skull crushers. (rt skullcrushers use shoulder movement)
Julian Price
Hammer curls or Supinating curls for forearms Skull crushers are great too
Leo Gray
How do you do this many bicep exercises though? Mine feel so fatigued after doing 3 sets of curls. Do you just continue to decrease weight until you can't curl a feather anymore?
Asher Fisher
when biceps is the only thing you do then they get conditioned for it lol
Liam Evans
I superset lte and cg bench for tris and dropset zottman curls for biceps and forearms
Aaron Perez
Can I do seated ez bar curls if I focus hard enough on contraction? Fucking scared to death of tearing a bicep.
Brody Allen
drop the weight to keep the same rep range
Xavier Roberts
just don't do insane weight, and don't try to go super quickly. slow, controlled and manageable weight for the number of reps i'm sure you'll be fine.
Ryan Cook
>biceps and forearms Barbel curls or dumbbell curls depending on if I need to switch Dumbbell preacher curls Dumbbell rows
Five sets with at least five reps and then until failure each.
Aaron Nguyen
I do, yeah. I feel it helps me with a pump and metabolic damage
Chase Price
Hammer curls have their place, I dropped regular bicep curls from my routine years ago though. I guess they're ok if you want to flex at who res on the beach, but pretty useless if you want functional strength for a sport.
Jacob Diaz
for my arms i usually do dips, skullcrushers, tricep extension, barbell curls, hammer curls
currently doing reverse db curls and wrist curls for my forearms on top of my other compounds. is this enough?
Isaac Adams
Bench with dumbels, try to keep them in line as if they were connected by one bar.
Balancing that shit burns.
Jack Gutierrez
everyday >100 reps of curls with a 45lb barbell if you get over 100 in one set (you fucking won't), increase by 5-10lbs and start over for forearms, every other day as some other user suggested >5 sets of 2 minute bar twists (? continuously rotate the bar in your hand) I'm starting with 5 sets of 1 minute because it's hard as hell, gives me a sick forearm pump and my forearms have been looking more vascular/slightly bigger after almost 2 weeks
Camden Powell
bumb
David Roberts
LMAO enjoy your bicep tear
Camden Morris
I do 3x10 EZ-bar curls and go to complete failure on the last set. I slow the negative down so much on the last couple of reps that I feel like my arms are about to tear. Done at the end of the workout, of course, so it doesn't mess with my main lifts. There's no need to do multiple curl variations. Pull-ups or rows will give you a bit more of the volume you need.
Brayden Stewart
You'd develop carpal tunnel or tendonitis before you tore your bicep, armlet. It's called nucleus overload training and got me from being stuck at just under 16 inches to 16.5 in a month just from bicep gains
my favorite is flatbar curls because they rape your forearms too
Colton Fisher
Hurts the fuck out of my wrist.
Hudson Rogers
just go light with em at first. and don't try to keep a perfectly straight wrist when you do it. allow them to bend down very slightly, but controlled. I think wrist pain is generally just due to weak wrists. I used to not be able to finish by back squats because the wrist position killed me. They just get stronger and used to it over time.
Landon White
>tfw can only curl 30 lb dumbbells and form is probably shit too
being a 135 pound holocaust twig sucks
Jaxon Barnes
Found the wristlet. Develop them forearms soyboy
Sebastian Powell
I try to keep it simple. On pull day, these exercises hit biceps.
By the time I leave the gym my biceps are rock solid. Since there isn't a ton of different things involved, its easier to dial in the weights you need to get to failure on your last reps. I've seen some bready gud gains from these, went from 13" to 15.5"
Carson Miller
I always stay aware of the anatomy of the muscle, in this case the long and short head of the bicep so you can target them both consciously. I just mix evenly some of these exercises.
3 x 6-8 Close grip chinups (long head) 3 x 8-10 Inclined DB Curls (long head) 3 x 8-10 EZ Wide Grip Curls (short head), sometimes DB Concentration curls 3 x max Bar isometric hold as a finisher 3 x 10 Reverse DB curls (brachioradialis)
Justin Wood
>went from 13" to 15.5"
How long did that take?
Luke Williams
>make sure they havent fatigued by the time I work them
Fucking kek the absolute state of this board. Do you even understand how muscle growth works?
Camden Jackson
I would also like to know this, I'm at 13 currently
Camden Evans
I went from probably about 13-14 to 16.25 in 3 years.
Brody Campbell
Enlighten me senpai. If I can curl twice as much when my bi's are fresh won't that be better than trying to curl half as much after a slew of compounds?
Thomas Lopez
How? You had realized that if you watch only one Powerlifter competition, all strong as fuck, but compared to Bodybuilder pathetic muscle size on their arms (except those who put curls in their program, like Eddie Hall).
Bentley Garcia
21s Pullups Reverse grip 21s
Robert Morgan
>fell for the PPL meme SS doesn't do curls for a reason
Michael Morris
Arnold Press seems to do well for y biceps
Tyler Morales
Arnold press is nearly all delts and tris
Jayden Murphy
then why do i get a wicked bi pump from it?
Cameron Nguyen
What do you mean by metabolic damage?
Jonathan Martinez
Because you're fucking it up, or you have tiny arms?
Jose Martinez
Bodyweight chins monday Curls wednesday Weighted chins 5x5 friday Enough to save myself from /noarmmode/? I already get enough tricep work from benching and doing pressing accessories 3x a week
Logan Thomas
benis curls
Ryan Cox
>Bis on chest day and tris on back day Are you retarded? You're supposed to do the opposite. You're using your bis on back day and vice versa you turbo autist
Isaiah Stewart
I wanted to do bi's when they were freshest so I could pull more weight. At the end of my chest day I can curl 3x12 at 35lbs but at the end of back day I can barely do 30 for a set and it goes down by 5lb increments with each set.
Cooper Adams
do you measure biceps flexed or not?
Robert Lopez
And when the fuck are your biceps supposed to rest you moron? Your goal is not to curl as much weight as you possibly can but to tire the bis as much as you can while allowing them to rest. Curl on back day, and only after you do your compounds. Don't be a retard
Grayson Clark
basically this for tris
Bis: Weighted Chins - I prefer neutral grip and doing a 4 point pause - deadhang, at 90 degrees, at top, and at 90 degrees again, pause jut long enough for it to be a proper stop but no longer. Preacher Curls - good if you move elbow forward Incline Hammer Curls - long head and forearms. Can perform with cables.
Tris: Heavy weighted dips supinated pulldowns - point knuckles behind you at the bottom. Overhead extensions - touch neck with dumbbell, move slowly and dont move elbow at all.
I tried doing a pre-exercise as a superset before my compounds (curls before rows, flies before chest, overhead extensions before ohp). Don't think there was any benefit - didn't get stronger, maybe could endure a bit more volume.
Andrew Cruz
fucking hate curls
Brody Collins
I can barely curl 18 pounds. Is that too low? What's the curlet cutoff?
Cooper Allen
I can't do normal curls (palm facing up) anymore due to a wrist injury but I can do hammer curls all day. I should be able to do weighted chinups as well.
What other curl movements can I do that don't require the palm to be face up?
Parker Ramirez
Worth your consideration, OP. I followed exactly your approach for exactly the same reason for 10 weeks: push compounds on one day and tricep isolations on a separate day/ pull compounds on one day and bicep isolations on a separate day to hit the isolation exercises fresh rather than fatigued.
I didn't get the results I hoped for and have now abandoned the approach, for two reasons: >splitting up isolations from compounds that way negatively impacts your ability to recover and, thus, grow. You're breaking down the muscles everyday and never resting them sufficiently. >my isolations never felt intense, precisely because I had neglected to pre-fatigue the triceps/biceps with compounds prior to hitting the isolations. Intensity contributes to hypertrophy.
I'm now following the conventional wisdom of ending a push day with tricep isolations and a pull day with bicep isolations and so far I'm much more satisfied. My isolation work is intense and my muscles now benefit from proper recovery times between workouts. Hopefully this post saves you a few months of mistakes.