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Old 02-11-2012, 08:41 PM   #1
MikeC
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Default Biceps for strength and bodybuilding

Thought I would toss out some general questions on biceps training as it tends to get glossed over here. 2 questions:
If someone wants to build bicep strength how many sets and what exercises should they use?
If someone wants to build bicep size (bodybuilding) how many sets and what exercises should they use?
For sake of argument, let's say the lifter has trained for one year and is off to a good start.
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Old 02-11-2012, 09:15 PM   #2
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I'd say 3 sets of medium reps are decent for strength from curls once a week. The rest from rowing and chinning. That's what I do. I've noticed a bit of size increase and strength. I do them for deadlifts and farmers walks though. For pure size I couldn't tell ya.
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Old 02-11-2012, 10:38 PM   #3
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For strength I like bbcurls for 2x5-8 reps, for size I like 2x15. Other lifts would be chinups, rows, and hammer curls. I would only hit directly a max of twice a week, I do bbcurls Monday 2x5-8 then on Thursday another curl variation for 2x15.
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