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Message
Wanting input on my bicep curl training
Posted on 2/2/25 at 12:36 pm
Posted on 2/2/25 at 12:36 pm
I’ve been lifting for years but I really would like to get some input on my curls in order to best avoid major injury (ie tears)
I have very specific goals for my bicep strength this year, motivated by arm-wrestling (I don’t compete but enjoy the sport and want to have that kind of bicep power) and Kirill Sarychev.
My bicep work is once a week and consists of:
Working sets of 3-5 with standing alternating curls (1-2 sets)
Working sets of 5-8 standing hammer curls (1-2 sets)
The above two total 3 sets
Then I add a 4th set, where I sit on the bench, brace my elbow against my right/left leg (depending on if it’s right or left arm curl) and do a slow, controlled curl with same working weight (or 5 pounds more) as above. This exercise drills the bicep and I learned it from watching Levan Saginashvili.
My 2025 biceps goal is to perform a 100-pound dumbbell curl, both hammer and alternating, with good form.
I have very specific goals for my bicep strength this year, motivated by arm-wrestling (I don’t compete but enjoy the sport and want to have that kind of bicep power) and Kirill Sarychev.
My bicep work is once a week and consists of:
Working sets of 3-5 with standing alternating curls (1-2 sets)
Working sets of 5-8 standing hammer curls (1-2 sets)
The above two total 3 sets
Then I add a 4th set, where I sit on the bench, brace my elbow against my right/left leg (depending on if it’s right or left arm curl) and do a slow, controlled curl with same working weight (or 5 pounds more) as above. This exercise drills the bicep and I learned it from watching Levan Saginashvili.
My 2025 biceps goal is to perform a 100-pound dumbbell curl, both hammer and alternating, with good form.
3
Posted on 2/2/25 at 1:00 pm to The Silverback
Have you tried 3x1hour lead pipe rolls?
Posted on 2/3/25 at 7:05 am to The Silverback
I would highly suggest you up the frequency. For strength I would rather see you break it up over 2-3 days, 5-8 sets rather than everything on 1 day.
I would set it up like this
1) weighted chin ups- 3 sets 3x per week. go heavy on these, like sets of 2-3 with slow eccentric
2) heavier power exercise so like barbell or ez bar curl or alternating DB curl for ~ 5 sets. I would do 1 of these per day and you can start with double progression with 5-8 rep range. So week 1 you would get like 5x5, week 2 5x6, week 3 5x7, week 8 5x8
3) for this exercise selection do something that is more stabilized. so like preacher curl, bicep bomber curl, reverse preacher, strict hammer curls etc
4) end with grip work rolling. so something like wrist roller backwards/forwards or something in pronation etc
do this for 8-12 weeks and see where you are and re-evaluate. I think you are leaving a lot of gains on the table with the low frequency.
I would set it up like this
1) weighted chin ups- 3 sets 3x per week. go heavy on these, like sets of 2-3 with slow eccentric
2) heavier power exercise so like barbell or ez bar curl or alternating DB curl for ~ 5 sets. I would do 1 of these per day and you can start with double progression with 5-8 rep range. So week 1 you would get like 5x5, week 2 5x6, week 3 5x7, week 8 5x8
3) for this exercise selection do something that is more stabilized. so like preacher curl, bicep bomber curl, reverse preacher, strict hammer curls etc
4) end with grip work rolling. so something like wrist roller backwards/forwards or something in pronation etc
do this for 8-12 weeks and see where you are and re-evaluate. I think you are leaving a lot of gains on the table with the low frequency.
Posted on 2/3/25 at 9:24 am to lsu777
Hmmmmm. I should increase frequency even if I currently train my grip 3x a week?
Posted on 2/3/25 at 9:42 am to The Silverback
quote:
Hmmmmm. I should increase frequency even if I currently train my grip 3x a week?
didnt know this but depending on volume yes. can get a lot more strength work in that away but might have to back off the sets i laid off atleast to start.
Posted on 2/4/25 at 9:03 am to The Silverback
In my opinion, 4 working sets of bicep a week is nowhere near enough to see an increase in size & strength. I'd shoot for at least double that. I also question your intensity on the standing curls if you're able to finish with seated concentration at the same weight. Those are typically harder to do, especially at the end of the workout. If only doing 1-2 sets of an exercise you'd want to be pushing pretty close to failure on each one.
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