mattk
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Registered: 27th Feb 06
Location: St. Helens
User status: Offline
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yeah I know them as 21`s, are they good for building mass?
Im gonna try the split Craig said next week,
Thanks alot Craig 
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Danny P
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Registered: 20th Nov 02
Location: Cleckheaton, West Yorkshire
User status: Offline
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quote:
Originally posted by Craig W
That's 12 sets for biceps, far too much imo. If all you're doing for tricps is pushdowns with a bar/rope i'd add in a few sets of close grip bench press or skull crushers.
What you describe as 'eights' are also known as 21's - 7/7/7 - never heard of eights 
I dont like odd numbers 
Would you do 3 on each then, get rid of one the bicep ones?
(again, sorry for all the questions)
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Craig W
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Registered: 31st Oct 00
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21's are good but not every week, i haven't done them for ages but they are a good exercise to shock the biceps. Try doing them every other week if you like doing them.
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Craig W
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Registered: 31st Oct 00
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When you say 'big bar' i presume you mean a barbell. You don't need to do dumbell curls aswell so pick one or the other (or try barbell curls one week, dumbell curls the next week etc) and/or hammer curls/concentration curls.
I never have a set routine for a long period of time, your muscles will soon adapt and your gains will slow.
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Danny P
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Registered: 20th Nov 02
Location: Cleckheaton, West Yorkshire
User status: Offline
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Cheers mate, much appreciated
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Craig W
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Registered: 31st Oct 00
User status: Offline
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Definatley try close grip benching and skull crushers for your triceps. You'll notice a difference.
When doing close grip pressing, i have my grip so that my thumbs just touch when spread out.
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Danny P
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Registered: 20th Nov 02
Location: Cleckheaton, West Yorkshire
User status: Offline
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Just tried a quick set of them on the edge of my bed, jesus 
Can feel that way more after just one set than I can after the pull downs
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Craig W
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Registered: 31st Oct 00
User status: Offline
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Pull downs with a rope/bar are good as you can target specific heads in the muscle but if im honest i only use them to warm up the muscle ready for the mass builders
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A1EX
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Registered: 29th Mar 00
Location: Turku, Finland
User status: Offline
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with biceps i tried loads of different types of exercise and ended up back with barbell one week, dumbell/hammer curls next then alternating etc nothing fancy just simple and ive knocked on an inch on both arms in no time
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
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pull ups and dips but then again i'm concentrating on getting fitter all around before i start doing specific exercises on specific days.
From one of your comments about not doing leg work i'd advice you to start doing some and not neglecting it.
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STEvieXE
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Registered: 21st Jan 03
Location: Ballymena N.I.
User status: Offline
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are their any websites that give u picturs of exercises with the proper name??
i know what we do but not the proper names for them
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dna23
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Registered: 1st Nov 04
Location: Northamptonshire
User status: Offline
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http://www.exrx.net/Lists/Directory.html
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Wrighty
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Registered: 28th Feb 04
Location: Howden
User status: Offline
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on a scale of one to ten, how good are 7's/21's/8's for your biceps, im foobarred after 2 sets of them, whatever you wana call em- is two sets enough??
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Mather.16v
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Registered: 1st Nov 04
Location: Stockport
User status: Offline
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quote:
Originally posted by STEvieXE
are their any websites that give u picturs of exercises with the proper name??
i know what we do but not the proper names for them
very useful guide i found : http://www.coopersguns.com/videos/exercise-encyclopedia/
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AdZ9
Member
Registered: 14th Apr 06
User status: Offline
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quote:
Originally posted by Wrighty
on a scale of one to ten, how good are 7's/21's/8's for your biceps, im foobarred after 2 sets of them, whatever you wana call em- is two sets enough??
Depends what you've done before hand etc such as pull ups or deadlifts, all hit your biceps aswell.
Remember the bicep is a small muscle, doesn't take much for it to break down
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