Bicep Training

[BendtheBar]

I put this together for fun. Feel free to slam my masterpiece.

A human arm is about 6.5% of your total body weight. A human upper arm is about 4% of your total body weight. If you apply this to 4 workouts per week, at 60 minutes per session, a balanced arm training approach would involve 9.6 minutes of direct arm work. The biceps comprise 1/3 of your overall arm size, therefore a balanced amount of bicep work involves 3.2 training minutes per week.

[ricka182]

If that equation only counts the time spent during actual reps, it maybe closer than some people think, to what their already doing.

Figure a good bicep workout includes 3 moves, at 3x10 each move for reps. Base each set to be 30 seconds of reps, so that's 1'30" of reps per move. And it probably doesn't take me or many others 30 seconds to hit 10 reps on biceps, or anything else. That would leave at least enough time for 2 moves, plus with the extra time allowance, easily a 3rd move if desired. Plus with other in-direct work from pull exercises, that's a good week for the biceps.

Now go to your nearest power rack or cage, and start curling individual 5lb plates, because F**k dumbells. Real lifters use solo plates for teh biceptz! :seatedcurls:

[BendtheBar]

Only real point here is that the bicep is a very small muscle. Curling 3x a week for 30 minutes is simply not efficient when considering the time it takes away from larger body parts.

That's the point I hope the curlbrahs will see. When you overemphasize a small muscle group it takes time away from larger groups that need quality work.

Not that the curlbrah will care, so speaking to the choir. And entertaining myself. Which I enjoy.

[Squatter]

I didn't think there were any curlbrahs here at MAB!!

I suddenly feel guilty as I only spend about 2 minutes per week on bi's. I'm undertraining!!

[_J_]

To paraphrase the powerlifting chicks video: "I already did my biceps work for October."

[_J_]

Good message, BTB. Bigger muscles should be getting more work than the smaller muscles.

[WilldBill88]

Originally Posted by BendtheBar

Only real point here is that the bicep is a very small muscle. Curling 3x a week for 30 minutes is simply not efficient when considering the time it takes away from larger body parts.

That's the point I hope the curlbrahs will see. When you overemphasize a small muscle group it takes time away from larger groups that need quality work.

Not that the curlbrah will care, so speaking to the choir. And entertaining myself. Which I enjoy.

A few weeks ago at my gym there was a guy who was doing bicep exercises for an hour! No joke, I would glance over at him time to time and each time I looked he was doing, preacher curls, barbell curls, dumbell curls.. and he was wearing a belt.

I felt like saying something but I didnt.