My favourite bicep workout.

[adamkungl]

My upper body routines are

A:
-low rep
Bench
Row
-medium rep
shoulder press
lat pulldown
-high rep/fatigue
lateral raises
bicep curls
skullcrushers

B:
-low rep
pullups
shoulder press
-medium rep
bench
row
-high rep
pec flys
bicep curls
skullcrushers

 

[Cliffhanger]

There are lots of shitty workouts you could trade out for a far superior alternatives.

Lateral, skull crushers and bicep curls are all inferior workouts. Skull crushers are too isolated not to mention, lateral raise put too much pressure on the shoulder joint, and bicep curls are too isolated. The bicep and the tricep are relatively small muscles dedicating a whole exercise to them is a waste of time. Doing something more compound at the end will fatigue you more. Pec flies are similarly shit and aren't good for your shoulder joint.

My super set upper body workout is

Superset One x 3
Pull ups x 5 reps
Dips x 10

Superset two x3
Bent over bb row 90% or 1rm - x 5
DBell Ohp 80% of 1rm x 10

Superset three x 3
Supine Row x 20
Pushup x 20

Superset four x 5
Renegade Rows 85% 1rm x 10
Dbell Bench Press 85% or 1-r-m x 12

 

[dogslife]

Oh it's a deep burn! Ohh it's so deep! I can barely lift my right arm. I don't know if you heard me counting but I did over a thousand

 

[Cliffhanger]

If you're masturbating until your arms numb you're using way too heavy a dose of viagra, and you should probably see a doctor about that burn.

 

[abpanther]

Can you please elaborate on why lateral raises and flyweights are bad?

 

[adamkungl]

There are lots of shitty workouts you could trade out for a far superior alternatives.

Lateral, skull crushers and bicep curls are all inferior workouts. Skull crushers are too isolated not to mention, lateral raise put too much pressure on the shoulder joint, and bicep curls are too isolated. The bicep and the tricep are relatively small muscles dedicating a whole exercise to them is a waste of time. Doing something more compound at the end will fatigue you more. Pec flies are similarly shit and aren't good for your shoulder joint.

2 sets each of fairly light weights, not enough to do any damage. "A whole exercise" = 2 sets with low rest time, 2 minutes. They do the job, I'm rarely capable of finishing the set by that point.

 

[Cliffhanger]

The pressure which they put on the shoulder joint, if you are going to do lateral raises make sure your elbows are flexed otherwise you're asking for shoulder impingement, they're also isolated exercises. Pec flies are also isolated, while your biceps are involved in an isometric contraction, they're not getting hit properly. Not to mention these are not functional. In the shoulder joint stability is compromised for mobility, by strengthening the muscles around the shoulder you improve stability, but when you don't balance out your workouts you end up with imbalances. Your scapula (shoulder blades) relies on muscles only to keep it on your ribs, when you neglect these muscles by not hitting your back muscles enough you end up with problems like a winged scapula.

When you choose an exercise especially if you're short on time you have to consider if there's a better more compound movement. Think about how functional the movements are too. Exercise is supposed to make you better at moving, not worse co by compromising the integrity of the joint.

 

[adamkungl]

I realise all of that. But you're still missing the point that after 4 large compound exercises of 6-12 reps, I don't have enough left to push out any more pull ups or anything of that level. The lateral raises and pec flys im doing arent nearly heavy enough to cause any damage.

 

[Cliffhanger]

I was answering AB's question not responding to you Kungl. Not everything's for you champ

But you could still do a light lat raise, supine row, or bench press.

My last superset is always 50kg bench press and 16kg renegade row to failure.

 

[dogslife]

What's your opinion on weighted dips Clifford

 

[Cliffhanger]

It comes down to your technique, if you're compromising your technique by adding weight either choose a lighter load or just do body weight dips, manipulate the time under tension to increase intensity.

Actually everybody should do some eccentric training, while the concentric phase is the harder part of the exercise the eccentric phase is where you get stronger. Do some eccentric dips, take 3 seconds to go down and then go up as fast as you can with good technique.

 

[Sydney Knight]

Does anyone do Iroquois Twists?