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Old 06-30-2013, 08:49 PM   #21
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My biceps aren't that pronounced but they're still growing (quite well) from just the basic compound movements. However I do agree with Ramrod, if peaks are your main concern hit them harder! Just remember it's somewhat a waste of energy if being badass on the big lifts is your goal. It will sap a bit of unnecessary energy. But at the same time, for preventative measures, a little attention is probably imperative once a decent level of strength is achieved

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Old 07-01-2013, 11:20 AM   #22
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It's worked ok for me...

It certainly did work for you. That is one fantastic arm. Monster!

Thanks for posting that routine. I can't really do tricep work because my elbow is knackered, but I'm still curious: how often would you do that arm workout? That's more sets than I do in a month! Also, do you tack the arm work on at the end of your lifting, or do you have an 'arms' day.
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Old 07-01-2013, 03:12 PM   #23
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Originally Posted by Ramrod View Post
I know this is an older thread, but never saw anyone stat this.. I believe Biceps and Triceps need to on the same workout and super setted. If your wanting Size.

Something like this works very well.

Warm ups
Alt. DB Curls Super Setted with Rope Pressdows 3x15

Core Sets Rest /Pause DC Style but with 4 sets and total around 20reps
Preacher Curls Super Setted with Skull Crushers

Then I like to do FST-7 sets with.. (7x12)

Double Biceps Cable Curls Super Setted with a tricep Machine

Then on to Forearms

It's worked ok for me...

Holy crap!

I'm off to curl some more.
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Old 07-01-2013, 03:58 PM   #24
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I wouldnt know
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Old 07-01-2013, 05:59 PM   #25
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Originally Posted by Tannhauser View Post
It certainly did work for you. That is one fantastic arm. Monster!

Thanks for posting that routine. I can't really do tricep work because my elbow is knackered, but I'm still curious: how often would you do that arm workout? That's more sets than I do in a month! Also, do you tack the arm work on at the end of your lifting, or do you have an 'arms' day.
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Holy crap!

I'm off to curl some more.
Once a Week on my Bodybuilding Day. I go lighter weight on my Triceps, b/c the day before they get it hard doing Bench Days. So I just do enough tricep work that day to get a decent pump/blood flow. I kill my Biceps and forearms thou. I still have my Normal bench, squat and deadlift days every week. I think Biceps tend to be over looked in PL to much. The Becips help with Bench on the way down and the Pause. Better control overall. Also they do help with your Grip some. I read an E-Mail from Crain once that the calves envolment in Squats and Deads is 7%. but you rarely see PL routines with Calf exercises. I'd bet on bench the Biceps is about the same. If you can use less energy on the way down. It gives you more energy on the way up... If I can raise my squat and bench by 7%.. I'm going to train those muscles too.

Brandon Lily has been saying this a lot the last year or so. On your Big 3. Train like a Powerlifting, but on your accessories... train like a bodybuilder.
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Old 07-01-2013, 07:24 PM   #26
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Nobody can argue with results like yours RR - truly impressive works of art you have there. Thanks for sharing your thoughts and routine. I agree, every little thing helps when you want to be your best.
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Old 07-02-2013, 02:41 PM   #27
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Originally Posted by moeheep View Post
I NEVER do curls!!

Rows only
I did a lot of Rows too... Favorites T-Bar and Low Cable Pulls

Me about 2 months into PL... I've lost a little size since these pic's, but with the Cube Method.. I'm getting some back. I've only been PL'ing for 10months.



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Old 07-06-2013, 12:14 AM   #28
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A lot of powerlifting routines do not include any direct biceps work. I don't do any biceps work, I trust the routine I follow. I know my biceps will grow using compound lifts. So no need to think much about biceps.
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Old 07-06-2013, 04:34 AM   #29
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I like incline curls
Can't go wrong with these. Strict incline curls at the end of a workout is 1-2x week is great.
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Old 07-06-2013, 08:45 AM   #30
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... I think Biceps tend to be over looked in PL to much. The Becips help with Bench on the way down and the Pause. Better control overall. Also they do help with your Grip some. I read an E-Mail from Crain once that the calves envolment in Squats and Deads is 7%. but you rarely see PL routines with Calf exercises. I'd bet on bench the Biceps is about the same. If you can use less energy on the way down. It gives you more energy on the way up... If I can raise my squat and bench by 7%.. I'm going to train those muscles too.

Brandon Lily has been saying this a lot the last year or so. On your Big 3. Train like a Powerlifting, but on your accessories... train like a bodybuilder.
Not to mention that most big benchers tend to have HUGE arms.

My arms are sticks. They didn't grow proportionally with the rest of my upper body when only training the compound movements. My back/traps/chest got plenty bigger training rows/chins/bench, but my arms are small as hell. Focusing on some isolation after main work the last couple weeks and there is already a difference.
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