Quote:
Originally Posted by ThaVirus
Bicep-specific workouts are pointless
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I agree that dedicating a whole training session to just biceps is stupid, however you DO need direct arm work if your goal is indeed maximum arm size and strength. I like to train them on saturday, they work well as antagonistic pairing super sets.
rope pushdowns - hammer curls (good elbow warmup)
weighted dips - barbell curl
decline close grip bench - seated dumbell curl with fat grips (or grip 4 forces)
overhead rope extension (good stretch for long head) - reverse curl
I also like to do calves on saturday since im too wiped after legs to do them.