Add weight each set so that the prescribed reps are all you can do, but always stop one rep short of failure.

The Workout

• Seated Dumbell Curl 3 Sets 10, 8, 6 Reps 90 sec rest
• Standing Dumbbell Curl 3 sets 10,8, 6 Reps 90 sec rest
• Barbell Curl 3 Sets 10,8,6 Reps 90 sec rest
• PullUp 3 Sets 10, 8, 6 Reps 90 sec Rest
• Seated Preacher Curl 3 sets 10,8,6Reps 90 sec rest(Don't have access do single arm dumbbell preacher curl on incline bench)
• Ez-Bar Curl 3 Sets 10,8,6Reps 90 sec rest
• Machine Curl 3 sets 10,8,6 Reps 90 sec rest

You will notice gains to your Biceps- Mark Wahlberg

 

What I disagree with is that failure stuff. If you are doing 3-5 reps then YES, failure is optional because you are effectively stimulating all available muscle fibers. But if you go to the 6-12 rep range, then failure is not optional anymore. You have to go to failure to stimulate those high threshold fibers.

Furthermore, this is way too much. There is no way you are going to make progressions from this type of workout. You are simply creating too many nerve paths and confusing the hell out of your muscles. If you do 21 sets for biceps then how many will you do for legs? 61?


In my personal opinion this workout is only for the advanced athlete and the chemically enhanced athletes. Advanced would be someone like Scott who can rep out 225 bench press, 315 squats, 400lbs deadlifts. Chemically enhanced would be someone who is stacking test,HGH and insulin (!).

If you are a beginner or intermediate and you cant destroy your biceps with 4 sets of weighted chin-ups and 2-3 sets of barbell curls, you are doing something wrong. Either your technique is wrong or your intensity is not there.

I would love to see different opinions from different Hermanites.

#HTH!

Kostas

What I disagree with is that failure stuff. If you are doing 3-5 reps then YES, failure is optional because you are effectively stimulating all available muscle fibers. But if you go to the 6-12 rep range, then failure is not optional anymore. You have to go to failure to stimulate those high threshold fibers.

Furthermore, this is way too much. There is no way you are going to make progressions from this type of workout. You are simply creating too many nerve paths and confusing the hell out of your muscles. If you do 21 sets for biceps then how many will you do for legs? 61?


In my personal opinion this workout is only for the advanced athlete and the chemically enhanced athletes. Advanced would be someone like Scott who can rep out 225 bench press, 315 squats, 400lbs deadlifts. Chemically enhanced would be someone who is stacking test,HGH and insulin (!).

If you are a beginner or intermediate and you cant destroy your biceps with 4 sets of weighted chin-ups and 2-3 sets of barbell curls, you are doing something wrong. Either your technique is wrong or your intensity is not there.

I would love to see different opinions from different Hermanites.

#HTH!

Kostas

Kostas, couldn't agree more here! I was just about to write all that stuff until I read your comment. I seriously don't understand why people try to do so many exercises and sets when you can train to failure utilising tempo and be fatigued in 4 sets!

Add weight each set so that the prescribed reps are all you can do, but always stop one rep short of failure.

The Workout

• Seated Dumbell Curl 3 Sets 10, 8, 6 Reps 90 sec rest
• Standing Dumbbell Curl 3 sets 10,8, 6 Reps 90 sec rest
• Barbell Curl 3 Sets 10,8,6 Reps 90 sec rest
• PullUp 3 Sets 10, 8, 6 Reps 90 sec Rest
• Seated Preacher Curl 3 sets 10,8,6Reps 90 sec rest(Don't have access do single arm dumbbell preacher curl on incline bench)
• Ez-Bar Curl 3 Sets 10,8,6Reps 90 sec rest
• Machine Curl 3 sets 10,8,6 Reps 90 sec rest

You will notice gains to your Biceps- Mark Wahlberg

 

What I disagree with is that failure stuff. If you are doing 3-5 reps then YES, failure is optional because you are effectively stimulating all available muscle fibers. But if you go to the 6-12 rep range, then failure is not optional anymore. You have to go to failure to stimulate those high threshold fibers.

Furthermore, this is way too much. There is no way you are going to make progressions from this type of workout. You are simply creating too many nerve paths and confusing the hell out of your muscles. If you do 21 sets for biceps then how many will you do for legs? 61?


In my personal opinion this workout is only for the advanced athlete and the chemically enhanced athletes. Advanced would be someone like Scott who can rep out 225 bench press, 315 squats, 400lbs deadlifts. Chemically enhanced would be someone who is stacking test,HGH and insulin (!).

If you are a beginner or intermediate and you cant destroy your biceps with 4 sets of weighted chin-ups and 2-3 sets of barbell curls, you are doing something wrong. Either your technique is wrong or your intensity is not there.

I would love to see different opinions from different Hermanites.

#HTH!

Kostas

What I disagree with is that failure stuff. If you are doing 3-5 reps then YES, failure is optional because you are effectively stimulating all available muscle fibers. But if you go to the 6-12 rep range, then failure is not optional anymore. You have to go to failure to stimulate those high threshold fibers.

Furthermore, this is way too much. There is no way you are going to make progressions from this type of workout. You are simply creating too many nerve paths and confusing the hell out of your muscles. If you do 21 sets for biceps then how many will you do for legs? 61?


In my personal opinion this workout is only for the advanced athlete and the chemically enhanced athletes. Advanced would be someone like Scott who can rep out 225 bench press, 315 squats, 400lbs deadlifts. Chemically enhanced would be someone who is stacking test,HGH and insulin (!).

If you are a beginner or intermediate and you cant destroy your biceps with 4 sets of weighted chin-ups and 2-3 sets of barbell curls, you are doing something wrong. Either your technique is wrong or your intensity is not there.

I would love to see different opinions from different Hermanites.

#HTH!

Kostas

As much as I love seeing Marky Mark progress (Please don't beat me up, Mr. Wahlberg!)...this routine is for the HIGHLY advanced and crazy insane. I stick to 3, 4 exercises per muscle group MAX with those rep ranges and 4 sets for SMALL muscle groups (biceps are a small muscle group). I do 3 exercises on average with rep range max being 12, and max 4 sets....and I'm huffing and puffing by the time I'm done, with biceps COMPLETELY engorged with blood...which is what I want to do. My advice? Don't listen to what celebs tell you, DO WHAT WORKS FOR YOU!

I thought you trained biceps like every day lol?