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Hatashi

I know I had a different thread, but I thought I would make a new one.

Anyways, I was looking around, and found these sets/reps on SimplyShredded.
But nowhere does it say if it is for one day?
It only tells me to switch the second and last exercise around at the 3rd week.

http://www.simplyshredded.com/arms-l...-revealed.html

Drinko

That would most probably be for one day. Those three excercises look like essential biceps development excercises, and I see no reason to switch from one and another. Me myself use three excercises too when I do biceps.

EDIT: Just my own take on those excercices: Stay away from the advanced ones such as incline and concentration curls. The barbell curl is great. Add in some ordinary dumbbell curls and maybe end off with some hammer curls. I say that because the concentration curl that is displayed by Arnold is heavy on the lower back and shoulder joints as you can see he has to balance and not crum his back while lifting that dumbbell WITHOUT swinging your hand. And for the incline dumbbell curl - it is a good excercise but it is very tough... It might scare you.

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kuturu4FA

You do those 3 exercises for your bicep day, in that order.

If your starting out I'd do Rippetoes Starting Strength Guide.

http://forum.bodybuilding.com/showth...hp?t=117429161

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bonneau_14

Thanks. I'm gonna try this one out.

Will I be doing more harm than good if I use heavier weights and more reps?

Runwiththelight

You want to have the amount of weight on whatever you are doing to make you struggle on the last reps/make you burn more, but still doable in the amount of reps you want.

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Ramstien

They are for one day. I wouldn't bother doing Arnold's routine, you aren't a pro bodybuilder. Stick with dumbbell and barbell curls and you'll be fine.

Never "maybe". If you can't hammer curl the same weight as bicep curl, you're doing it wrong.

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Runwiththelight

Not really, I am only doing 25 lbs (50 lbs total) on each arm for hammer curls, where as I do 60 lb barbell curl reps.'

Unless I am doing it wrong o.o

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Hatashi

The Rippetoe's guide is telling me to at least add 2.5lbs at each bar.
Isn't that a little.. ''not much''?

That makes 5lbs = 2.2KG each dumbbel.
And I'm doing 7.5kg now, should I just continue with my 7.5kg?
7.5kg = 16.50lbs

Hizumi

it's asking you to increase the weight by 2.5kg, if you cant do it with the added 2.5kg then remove it. If what you're doing is too light, add the 2.5kg to the weight you're doing now.

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Hatashi

Alright thanks.

And these are the workouts.
I would assume the first letter is the amount of sets, and the latter is reps?
Like SetsxReps