J
concentrate on getting the hammercurls form correct before upping the weight
it would be your best way to go,
He's a beginner, no need for all those drop sets and forced reps yet. these should be used once a plateau is reached.Add some preacher curls or concentration curls after the hammer curls.
Muscle gain is about shocking the muscle, so try adding some forced reps, negative reps or drop sets after some exercises.
He's a beginner, no need for all those drop sets and forced reps yet. these should be used once a plateau is reached.
Your bicep routine as a beginner should be
barbell or dumbell curl 3 sets 8-12 reps
hammer curls 3 sets 8-12 reps,
thats it.
Remember his biceps will also be worked during back workouts.
I would say to do some chin ups and rows if you can.
These will really strengthen your biceps and alot of other muscles, back mostly.
Also I would start off with heavy barbell curls before you hit the dumbbells.
Since you're a beginner, you really need to work on the big movements to build some overall mass. Then naturally your biceps will grow and you can target them more directly later.
For now, just plain barbell curls should do the job, for direct biceps exercises, 3 sets of 8 is good.
just 3x8 barbell curls? thats it for biceps? no other bicep exercise after the barbell curls?????
If you are training intensely, 3 sets of barbell curls is enough.
You should almost be on the floor in pain after each set if you train super intense, but strict. You could do a couple of sets of dumbbell curls too.
If you train intense on your back workouts too, which should include chin ups or weighted chins if you can, then your biceps will definately grow.
What exercises are you doing for your triceps?
Do not make the mistake alot of beginners do by training biceps only as they don't realise the biggest part of the arm is the triceps, and I would recommend that you train biceps and triceps together until you have progressed down the track a few months, then you can train biceps and triceps on different days.
Take the time to learn each exercise properly with no cheating, stick to the basics as this will help you avoid injury later.
Start with bench presses then goto narrow grip bench press while you arms are warmed up, which will hit the triceps, if you wish to do barbell curls try the old 7x7x7 or known as 21s, curl the bar halfway up then lower it, then on the 7 rep, curl from halfway to the top, back to half way or the waist, then on the 7th rep do 7 full reps, this should give your arms a good "burn".
Do your hammer curls after that, and finish off with tricep dips between 2 chairs or benches, 3 sets, I used to do 15 reps, 25 reps, then the last set till I dropped.
This routine is basic and should get the arms pumped up quickly, but don't increase the weight untill you can do 3 sets comfortably and without cheating, remember that the triceps are the bigger muscle group and will need alot more work than the biceps.
You should do dips for triceps.
I find triceps extensions work well too.
Triceps are 2/3rds of your upper arm, so why work your biceps more than your triceps?
Do not make the mistake alot of beginners do by training biceps only as they don't realise the biggest part of the arm is the triceps, and I would recommend that you train biceps and triceps together until you have progressed down the track a few months, then you can train biceps and triceps on different days.
Take the time to learn each exercise properly with no cheating, stick to the basics as this will help you avoid injury later.
Start with bench presses then goto narrow grip bench press while you arms are warmed up, which will hit the triceps, if you wish to do barbell curls try the old 7x7x7 or known as 21s, curl the bar halfway up then lower it, then on the 7 rep, curl from halfway to the top, back to half way or the waist, then on the 7th rep do 7 full reps, this should give your arms a good "burn".
Do your hammer curls after that, and finish off with tricep dips between 2 chairs or benches, 3 sets, I used to do 15 reps, 25 reps, then the last set till I dropped.
This routine is basic and should get the arms pumped up quickly, but don't increase the weight untill you can do 3 sets comfortably and without cheating, remember that the triceps are the bigger muscle group and will need alot more work than the biceps.
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