Need some help with back and biceps...anyone hve any ideas ?

[whatsup]

My front double bicep looks like shit. I was thinking...Squat 5x1, row 4 x..., deadlift 5x1, lat pulldown 5x...switching grips, curl 3x6. Powerlifting for squats and deadlifts because my numbers suck on both as I just recovered from a few injuries. Squat and deadlifts are base lifts for me. So I want them to be high to help enhance every other lift. Well I can play around with grips on rows too. More volume, more excersises...what do you guys think ?

 

[Maj7900]

Deads and low rows will give you a thicker and more full back. I love combo lifts myself. For bicep what works for me is lower weight to keep me in the 12 to 15 rep range and multiple lifts (preacher seat, laying, sitting) (inclined supinated curls) and forarm combos like hammers and palm in pull ups. But you sound like you got the right idea with sticking with the big 4 lifts as a base.


Mecca rep. PM me for wire App

 

[whatsup]

I'm keeping the squats and deads at 5x1. but hows this sound 3xrow,3xhammer row, lat pulldown wide 3x,3xhammer,3xchinup grip...biceps will be half dead..100 pound curls to hammer curls.

- - - Updated - - -

Deads and low rows will give you a thicker and more full back. I love combo lifts myself. For bicep what works for me is lower weight to keep me in the 12 to 15 rep range and multiple lifts (preacher seat, laying, sitting) (inclined supinated curls) and forarm combos like hammers and palm in pull ups. But you sound like you got the right idea with sticking with the big 4 lifts as a base.


Mecca rep. PM me for wire App

Makes me think I should add in ez preacher curl dropset.

 

[Maj7900]

Drop sets would be great. Every once in a while I’ll do a seated curl but line up dumbbells starting at 40’s or 45’s then 35’s, 25’s and 15’s and do all lifts with no rest till failure. Once I get to the 15’s I can barley pick them up


Mecca rep. PM me for wire App

 

[Maj7900]

You know “shock the shit outta them muscles”


Mecca rep. PM me for wire App

 

[whatsup]

For sure. sore as hell today drinking a pint of vodka. Gonna kill back and biceps and focus on rows pulldown curls. my old injuries are bothering me so I'm gonna drop squat and deadlift til Monday....tomorrow back and biceps.

- - - Updated - - -

oh yea..last workout was chest..flat bench 230x12 couple of 1 rep sets then 290x3 flies 50sx10 right shoulder acting up and 3 sets of pullovers.

 

[Maj7900]

For sure. sore as hell today drinking a pint of vodka. Gonna kill back and biceps and focus on rows pulldown curls. my old injuries are bothering me so I'm gonna drop squat and deadlift til Monday....tomorrow back and biceps.

- - - Updated - - -

oh yea..last workout was chest..flat bench 230x12 couple of 1 rep sets then 290x3 flies 50sx10 right shoulder acting up and 3 sets of pullovers.

That’s good weight you’re pushing bro


Mecca rep. PM me for wire App

 

[whatsup]

Thankyou. Your pullups are impressive.

 

[Maj7900]

Thankyou. Your pullups are impressive.

It’s easy when you only weight 175 and your 5’8” short arms and all give me a slight advantage


Mecca rep. PM me for wire App

 

[whatsup]

alright. I did 3xrows,8x lat pulldowns with mixed grips then hit biceps with curl,hammer,ez bar. 30 secs rest between all sets.