you do the exact opposite of what makes gains

gg scrawn for life

youre better off doing

straight bar curls

alternating dumbbell hammer curls

preacher curls

forearm lifts (and reverse grip forearm workout)

am i? is there really a right way to do it as long as i keep intensity and shock the body every month

i seem to be making gains just going ham on simple shit

nothing fancy: the basics: bench deadlift squat
throw in some fuggin curls
shoulders blah blah
back-lat city wings
simple right?

This post was edited by Snicks911 on Jun 16 2015 08:31pm

first, what are you goals? that's the most important thing here.

i'm all about high volume training, it's definitely got it's applications. but 10x10 then 3 more bicep workouts is pretty ridiculous man. i'll tell you this, all of these fucks doing 5x5 weighing all their meals tryin to look like kai greene would have a real hard time sparring 10 rounds with 18oz gloves on... i can only assume you need major endurance for a practical reason.

if high volume training is what you need to do to achieve your goals, instead of 100 reps, try doing 40 rep drop sets or something like that. i think you'll find it to be much more efficient

GL

Jack urself and ur friend off so one vbicep isn't bigger than the other

ty

lol

How long are you breaks in between sets?

The amounts of weight you lift per set are the same?

Or you go by feel, whatever you can hit 10 with?

The amount of sets you're doing for 2 exercises.. some would say that's a workout itself.

Over-working / over-taxing the body without properly nourishing yourself = no gains / plateau

But perhaps you are eating like a beast, ssuccessfully sleeping enough hours for your body to repair, because the sheer number of sets / reps is pretty absurd

You're better off cutting your break in between sets in half ( 30 seconds - 1minute )

Really focusing on squeezing your hands throughout the sets

But in reality, every body is different and reacts differently to stressors.

If you're really making gains, continue doing what you're doing but what you're asking is very vague

You forgot to add the amount of weights you're lifting per set (are you going up in weight or doing the same weight?

And how long you're breaks are in between sets)

Do 3-5 sets of biceps 2-3x a week along with your pulling movements and you'll be just fine, OP.