File :-(, x, )
Any Problem With My Biceps Routine? Anonymous
I have recently reworked my biceps routine, as I was hitting a pretty deep rut with my previous routine.

Now it is as follows:

5x5 sets of 72.5lb narrow grip barbell curls.
5x5 sets of 32.5lb concentration curls.
5x5 sets of 45lb overhand grip curls.
5x5 sets of 55lb dumb bell rows.

Does /fit/ see anything wrong here?
>> Anonymous
Throw in some narrow-grip pull-ups and standing rows. Also, I believe biceps respond better to higher reps.
>> Anonymous
Triceps need to be worked just as hard if you want to keep from hitting plateaus on you biceps.
>> Anonymous
>>85571
I am adding my triceps workouts to my shoulder day; good idea?
>> Ouch
Throw tris on your chest day.
>> Anonymous
If you add your triceps to your shoulder day, one of the muscle groups is gonna feel really smoked, and not get the greatest workout.
>> Anonymous
>>85592
Here is my chest day as of now:

Dumbell Flyes 20lb each hand- 12 reps, 3 sets
Incline Dumbell Flyes 20lb each hand - 10 reps, 2 sets
Weighted pushups with feet on ground 15lb added weight- 12 reps, 3 sets
Weighted pushups with feet on something 15lb added weight - 10 reps, 2 sets.


After completing it, I am usually dead; how could I add triceps to my chest day effectively?
>> Anonymous
>>85604

Your exercises are redundant. I'd do a grouping of flyes and one grouping of those weighted push-ups, followed by your choice of triceps work.
>> Anonymous
>>85609
So, continue doing both the incline and flat flyes, and keep the elevated feet weighted push-ups, and add one triceps workout, or more than one?

If one, how would skull crushers work?
>> sage sage
CURLZ FER DA GURLZ
>> Anonymous
>>85630
Not really, for some time, my biceps were my most neglected muscle focus; only until recently (January) have I started pushing them further.
>> Anonymous
i want to know why the fuck you're doing 100 sets of biceps exercises. because i doubt you do that with any other muscle.

this has got to be a troll.
>> Anonymous
>>85644
You're an idiot.

All are being done to impose a different stress on the muscle, so as to insure a slower adaption.

Notice the weights on some exercises, it's not all aimed at the biceps brachi, but also the Brachialis.
>> Anonymous
>>85652
no, i'm not an idiot. unless you're an elite level bodybuilder, this isn't go to do shit for you that 5x5 at a worthwhile weight with one exercise wouldn't do for you. hit the brachialis? use two exercises or rotate each cycle. in fact, unless you're a pro, this has got to be the most worthless workout i have seen. impose a slower adaption? i'm sure that sounds good in your head, but adaptation has more to do with training age than anything else so bad luck.

don't tell me you're spending an entire day on your biceps.
>> Anonymous
biceps are good...but what really adds the look of size to any arm is the tricep.
>> Anonymous
>>85665
this
>> Anonymous
Hey OP, does your name happen to be Slater?

Girls are all over your shit dude, gtfo 4chan
>> Anonymous
RUBEN IS THAT U>>85523
>> Anonymous
>>85665
narrow grip barbell curls to work brachialis
concentration curls to work on biceps in isolation.
overhand grip curls for forearm.
dumb bell rows for back.

All workouts happen to have a cross over on the biceps barring the concentration curls, there is nothing wrong with that routine.

And, really? Why is 5x5 bad when building strength to get out of a rut, as OP said?
>> sage sage
sage for curl fags
>> Anonymous
>>86536
nigger
>> Anonymous
>>86536
double nigger
>> Felonius Monk
saved by the bell called, can you do reunion?
nice menudo curl...
>> Anonymous
I always seem to forget how misinformed the majority of /fit/ is about crossover workouts.

If an exercise has the name curl in it, that does not necessarily mean it is focused at the biceps; OPs routine is fine so long as works other muscles with other splits.