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gotsmack

Diamond Member
I'm doing a few different types of curls for strength, I don't care about size- I would actually perfer NOT to build a lot of bulk. I've been doing it on and off for a while but have been serious about it for the past 9 months.

I do 10 sets of 10 reps and I'm mostly fatigued at the end of the last set. When the weight gets easy I bump it up 2 or 3 pounds for the next week and do as many as I can until I'm totally fatigued or hit 10 sets of 10 reps.


my friend is telling me I am going it wrong and that I should put on as much weight as I can lift to do 20 reps over 3 or 4 sets and I should be totally fatigued at the end.

so what is the correct way?

additional info.

I have 4X each of 10 lb, 5 lb, and 3 lb plates
the handle and end parts of the adjustable dumbell unit is about 4lbs so I can load up to 2 dumbells of 40lbs. each.

I can also load up to 60 lbs of weights on 1 dumbell with the plates I have, but I have no desire to curl past 40 lbs. If I can actually do 10 sets of 10 reps with 40 lbs I'd be happy to stop there.





 
intensity is the key. if you're doing 10 sets of 10 reps, obviously those first sets are easy for you. they aren't doing much other than tiring you out. instead, do 3 warmup sets. then do 4-6 sets with maximum effort on every set. split those sets between 2 different curl movements if you like. keep reps between 4-8. then don't do curls again for a week. biceps are a small muscle group and don't require many sets to promote growth & strength.
 
Originally posted by: CheapArse
Originally posted by: gotsmack
could you explain how its different? increasing weights vs reps. I'm not going for size.
Click to expand...

Hmm, if you're not going for size then I guess that is the wrong way.
Click to expand...

I weight 150 at 5'10"

40 lbs isn't a special number, but for my frame and body weight, it's a difficult (to me) but reasonable target. Its just the weight of each dumbell I own when I load up both and I don't care to purchase additional weights.
 
Originally posted by: Yossarian
intensity is the key. if you're doing 10 sets of 10 reps, obviously those first sets are easy for you. they aren't doing much other than tiring you out. instead, do 3 warmup sets. then do 4-6 sets with maximum effort on every set. split those sets between 2 different curl movements if you like. keep reps between 4-8. then don't do curls again for a week. biceps are a small muscle group and don't require many sets to promote growth & strength.
Click to expand...

I do 4 different exercises with the bumbells.

Concentration curl
Hammer curl
Upright Row
and I don't know what the last one is called but it's close to the upright row.
 
Originally posted by: gotsmack
Originally posted by: Yossarian
intensity is the key. if you're doing 10 sets of 10 reps, obviously those first sets are easy for you. they aren't doing much other than tiring you out. instead, do 3 warmup sets. then do 4-6 sets with maximum effort on every set. split those sets between 2 different curl movements if you like. keep reps between 4-8. then don't do curls again for a week. biceps are a small muscle group and don't require many sets to promote growth & strength.
Click to expand...

I do 4 different exercises with the bumbells.

Concentration curl
Hammer curl
Upright Row
and I don't know what the last one is called but it's close to the upright row.
Click to expand...
Curls with a cambered bar are good. Also, chin ups (palms face toward you) work the biceps heavily.
 
10 sets of 10 reps? Sounds like you're lifting for endurance. If you want strength I think you should really do like 3 sets of 7, highest weight you can manage. That's what I do... it works.
 
i think your mistaken on size...
your not going to get a lot of bulk if your not eating a lot of bulk.
otherwise you stay roughly the same size and get stronger.

and what kind of strength do you want? lift a lot of weight a few times or lift less weight more times? when most people lift for strength, they do lots of weight at reps of 6 times
 
I would say start with something like 8 reps at moderate difficulty, then 6 sets with 5-10 more pounds, then 4 with another 5-10 more pounds. You should be barely able to finish the last 4.
 
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