[under construction]

Originally Posted by RAGEN2008

So you prefer descending sets to pyramiding more weight?

I do but thats me. You should do what works best for you. I just love the extreme pumps I get from this style of lifting and remember I only do them once every four to five WOs to shock the muscle and change things up.

[MikeNYY420]

I think he might have a good point though. Being that you might develop a certain part of the muscle more than another part. Although no need to say it like that.

[RAGEN2008]

Originally Posted by under construction

I do but thats me. You should do what works best for you. I just love the extreme pumps I get from this style of lifting and remember I only do them once every four to five WOs to shock the muscle and change things up.

That sounds cool, I am always open to trying different combos of lifting, I might do that as well every few weeks.

I just don't want to do it yet because I like to work up on my sets so I know I am not switching weight too fast, I really don't want to injure myself starting with too much weight before I get nice and warmed up.

[arcangel]

For bi's I cant do that many sets. For some reason I can do tris all day, but my bi routine is

cable curls close grip for outer long head of bicep 4x12 but drop setting if i cant make it, which usually happens on the 3rd set so:
1 x 12 rest 1 minute
1 x 12 rest 1 minute
1 x 10 rest 1 minute
1 x 8 rest move to next exercise with a 2 minute rest

Standing barbell curls wide grip for short inner head of bicep

I try the same 4x12 but normally have to drop down the weight after the first set but try to keep the reps the same

I finish with concentration curls and try to do 3 sets of 10 but bi's giving up at that point.

So in total 10 to 11 sets for bi's on bi/arm days

Other exercises that work bi's well for me:

Hammer curls across the body for long (out head). That exercise for the long head really rocks. You can feel half your bicep pumped to hell haha

Close grip, palms towards self, pull down on lat machine. Great for bi's and forearms plus the lower lats.

Preacher has never been a favorite of mine. I find the 45 degree on the EZ bar too much. I might try a straight bar on the preacher bench or a dumb bell. BUT when I have used a preacher it was great for the point of insertion to lengthen the bicep near the inner elbow. I can place 3 fingers between the bicep and the inner elbow, which I think means the bicep is not long enough. I think 1 or 2 fingers is the best distance between bicep and inner elbow joined.

Any ideas on that last point?

[}GHS{Thanos]

Well let me throw my hat into the ring . On my on cycle which lasts 3 to 4 weeks I increase the sets from the first week .I tend to do 13 to 20 sets for Bi's with 3 to 4 exercises of course. I usually go real heavy for the first exercise .But you have to know what u can handle for each exercise I pretty much train to failure at the end of each exercise.Now on my off cycle I only do 5 to 7 sets of Bi's.Which that lasts from 4 to 6 weeks.For both cycles I go higher with reps at the beginning of the weeks and lower the reps and go heavy at the end of the week. Oh yeah and I always jump set Bi's and Tri's on about the 6 to 7th set on the on weeks and for the off weeks i jump set them from the beginning. Note my Tri's gain easy so I dont do as many fo them but after about 5 to 8 jumpsets your arms feel like they gonna explode.

[Chosen??!]

really?

[nicknicknickk]

Try; Do 1 arm preacher curls for 10 reps, switch arms do another 10 reps then up the weight and rep 10-12 more with both arms. Do that 3-4 times and your arms are gonna feel like they're about to explode.

did that the other day at the gym followed by some I go you go's with my gym partner, couldn't lift my arms afterwards.