[SmallButGettingThere]

I just want to tell you guys about a new exercise I do that has really been giving my biceps jumpstart and thought you guys could use it. Please don't critisize it cause no matter what you say you can't argue with results I increased max by 10 pounds in a month. So here's what I do say I start with a 55 which is my max curl. I do as many as I can do for first set of biceps and say I can 6 on each side. Then I move down to 40's and do the last 4 on each side that I could do to do 10. Then I move down and do that for every set. It has really helped me and I think it can help you.

[Ironslave]

You mean a drop set?

[Pain]

lol.......

[pumpingiron]

Originally Posted by Pain

lol.......

He said please don't laugh at him :) But yeah... dropsets are good. Tried 21's?

[Pain]

im not laughin at him , im laughin with him

[therealgame]

i like useing a arm blaster!!
i've got one kind of what arnold used in his days...it works great!!!!
i do also cable curls like ronnie..

[Graham May]

drop sets are very effective, but i prefer to warm my joints up first rather than going balls-out near max. weight first set.

I find pyramiding up twice, then drop-set down twice (ie, say 15 for 12, 17.5 for 10, 20 for 8...17.5 for 10, 15 for 12) works well for me as i get a warm up, a max set, and a double-drop-set out of 5 sets....

It's whatever works for each person though mate, so keep doing it if it works well for you

as for an 'arm blaster' yeh, they look great as they keep ya elbows in a strictly fixed position, but you can also try and be really strict yourself, or do them with ya back against a wall (stops ya cheating)

[fallen]

i love dropsets also an 21's are great by the time i get to the last one it feels like my arm is going to fall off

[SmallButGettingThere]

Well they've been helping me and forgot to say yeah I do a warmup I take the 10's and just curl like 25 sets. Doesn't take effort just good for warming me up.

[SmallButGettingThere]

what are these 21's you guys keep talking about?

[fallen]

lets see if i can describe them right.
you start with a barbell and a half curls from the bottom till your arm is at a 90 degree angle for 7 reps, then you go from a 90 degree angle to fully closed for 7 reps, lastly you do a full curl for 7 reps. Do all this without stopping and thats 21's

[SmallButGettingThere]

oh yeah yeah those are really good I do those at end of my workout. I go 10, 10, 10 for one set. Then I got 8, 8, 8, then 6, 6, 6 thne 4,4,4 for 4 sets. They help also. My favorite bicep one to do that I do before this is stand inbetween the cables and pull the cables towards your head so you isolate the biceps and making sure to hold the cable at your head to get that pump with your biceps. I love that feeling.