Seated incline bicep curls

hilts1969

I have noticed doing this exercise(machine) that my forearm fatigues quite quickly especially after doing lat pulldown,chins and rows, my left arm can't even get passed parallel after my first set which is at a lower weight than i was doing before i started the pull routine

Should i just use an even lower weight or choose a different bicep isolation exercise

Also on my chins i am using assisted weight which today was 10kgx6 15kgx6 20kgx6 25kgx8 30kgx8(like a reverse pyramid system), would i be better doing 3x10 say at 20kg assisted and move down the assistance as i progress

FrnkLft

Yeah these are especially tough. You have to be smart about the way you program your lifts, so you don't run into these kinds of snags.

If you don't change the order, consider doing standard curls with a bar or something since you're already hitting your forearms and biceps in the lat pulldown, chins and rows.

Are you even on a program though? Man it wasn't too long ago that I was brand new, and trying to make up my own program or just finding something online that I thought looked good was a waste of time for me.

AllanMisner

If you're not able to do it, don't. Small muscles are worked when you're doing the compound movements. Pushing them past that can lead to injury.

Showcase_Brodown

I'm not saying that doing isolation never has its place, but after doing lats, chins, and rows, you've worked your biceps quite a bit. If you want to do the curls, probably lower the weight some and go for a little bit higher reps.

Tough to say on your chin question what would be "better." I usually prefer doing a reverse pyramid on most of my lifts because I'll be trying to push the most weight when I am fresh, then go lower on the weight and go up slightly in reps each set after.

jwdieter

Have to assume OP isn't a bodybuilder.

Kinda pointless to do 4 exercises that hit the biceps, then isolate biceps.

Kinda pointless to do assisted chins and lat pulldown.

Probably want to look into a simple strength program. Much better results with less soreness.

hilts1969

If you're not able to do it, don't. Small muscles are worked when you're doing the compound movements. Pushing them past that can lead to injury.

I feel it isn't the bicep that is getting fatigued it seems that because i am sat back in correct posture the first half maybe even more seems to be forearm which just gives up on me especially on the left arm, the problem with the chins as i am doing them(reverse pyramid) is that each set is done to failure

i have this thing with 3x10 that to do all 30 or as near to the first two sets seem far to easy and i am only really pushing myself on the last few reps of the third set

As a beginner i think i must be lacking in endurance/stamina

hilts1969

Have to assume OP isn't a bodybuilder.

Kinda pointless to do 4 exercises that hit the biceps, then isolate biceps.

Kinda pointless to do assisted chins and lat pulldown.

Probably want to look into a simple strength program. Much better results with less soreness.

Don't get any soreness really i was told on a pull day doing lat pulldown and chins was fine, i didnt think 4 exercise on a pull day was overkill

hilts1969

Yeah these are especially tough. You have to be smart about the way you program your lifts, so you don't run into these kinds of snags.

If you don't change the order, consider doing standard curls with a bar or something since you're already hitting your forearms and biceps in the lat pulldown, chins and rows.

Are you even on a program though? Man it wasn't too long ago that I was brand new, and trying to make up my own program or just finding something online that I thought looked good was a waste of time for me.

The amount of info you get is quite something, even earlier in this thread someone said my routine was okay but someone will always call it a load of crap

Cherimoose

The amount of info you get is quite something, even earlier in this thread someone said my routine was okay but someone will always call it a load of crap

I didn't see anyone approve of your routine. I did see 2 recommendations to follow an established program.. which is what i recommend too.

Pull-ups and lat pulldowns are redundant on the same day, and doing more than about 6-7 sets per body part is also redundant for most people and could lead to overtraining injuries.

hilts1969

The amount of info you get is quite something, even earlier in this thread someone said my routine was okay but someone will always call it a load of crap

I didn't see anyone approve of your routine. I did see 2 recommendations to follow an established program.. which is what i recommend too.

sorry not on this thread i did one in general about my routine, also read lots on the internet and plenty have said pulldown rows and chins on a pull day is okay, like i said the more you read the more conflicting info you get

jwdieter

The amount of info you get is quite something, even earlier in this thread someone said my routine was okay but someone will always call it a load of crap

I didn't see anyone approve of your routine. I did see 2 recommendations to follow an established program.. which is what i recommend too.

sorry not on this thread i did one in general about my routine, also read lots on the internet and plenty have said pulldown rows and chins on a pull day is okay, like i said the more you read the more conflicting info you get

The problem is there are multiple worlds of reality in weight training.

This is a pretty kick *kitten* workout, developed by a complete beast of a man, after he was already a beast:

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)

He doesn't have problems pounding out sets of bicep isolation at the end of his pull day, because he's jacked already and he's looking for more. If you're starting out, you should not do this.

And then there are beginner routines:

Stronglifts 5x5

Here’s how StrongLifts 5×5 will work for you: three times per week, you will go to the gym and do 3 full body exercises for sets of 5 reps. The first 4 weeks, you will lift lighter weights so you can focus on mastering and perfecting technique, and prepare your body for heavy weights. You won’t have to remember complicate routines… in fact, you’ll always alternate between the same 2 workouts…
StrongLifts 5×5 Workout A
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5

StrongLifts 5×5 Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5

Wendler 5 3 1

Workout 1
1) Standing shoulder press
2) Dip
3) Chin-up

Workout 2
1) Deadlift
2) Good morning
3) Hanging leg raise

Workout 3
1) Bench press
2) Dumbbell chest press
3) Dumbbell row

Workout 4
1) Squat
2) Leg press
3) Leg curl

Beginner routines are set up so you can build strength. They don't contain a whole bunch of exercises that work the same muscles. They intentionally avoid that. They also avoid machines. They start easy and build up through simple weight progression and compound movements, and they work really well.

hilts1969

The amount of info you get is quite something, even earlier in this thread someone said my routine was okay but someone will always call it a load of crap

I didn't see anyone approve of your routine. I did see 2 recommendations to follow an established program.. which is what i recommend too.

sorry not on this thread i did one in general about my routine, also read lots on the internet and plenty have said pulldown rows and chins on a pull day is okay, like i said the more you read the more conflicting info you get

The problem is there are multiple worlds of reality in weight training.

This is a pretty kick *kitten* workout, developed by a complete beast of a man, after he was already a beast:

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)

He doesn't have problems pounding out sets of bicep isolation at the end of his pull day, because he's jacked already and he's looking for more. If you're starting out, you should not do this.

And then there are beginner routines:

Stronglifts 5x5

Here’s how StrongLifts 5×5 will work for you: three times per week, you will go to the gym and do 3 full body exercises for sets of 5 reps. The first 4 weeks, you will lift lighter weights so you can focus on mastering and perfecting technique, and prepare your body for heavy weights. You won’t have to remember complicate routines… in fact, you’ll always alternate between the same 2 workouts…
StrongLifts 5×5 Workout A
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5

StrongLifts 5×5 Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5

Wendler 5 3 1

Workout 1
1) Standing shoulder press
2) Dip
3) Chin-up

Workout 2
1) Deadlift
2) Good morning
3) Hanging leg raise

Workout 3
1) Bench press
2) Dumbbell chest press
3) Dumbbell row

Workout 4
1) Squat
2) Leg press
3) Leg curl

Beginner routines are set up so you can build strength. They don't contain a whole bunch of exercises that work the same muscles. They intentionally avoid that. They also avoid machines. They start easy and build up through simple weight progression and compound movements, and they work really well.

Am going to start on one of these for sure when i leave my current gym in 3 months, guess i will plod away for the time being, the pulldowns,rows,chins,bench press, shoulder press and dips in the meantime will at least give me some benefit till then, do i need a spotter with these routines you have quoted?

jwdieter

Am going to start on one of these for sure when i leave my current gym in 3 months, guess i will plod away for the time being, the pulldowns,rows,chins,bench press, shoulder press and dips in the meantime will at least give me some benefit till then, do i need a spotter with these routines you have quoted?

The very nice thing about beginner routines (if you follow instructions), is they start at low weights so you can develop form and a feel for the lifts. The only spotter concern you'll run into, after a while, is with bench press. May not hit your progression targets if it's close, because you don't really want to fail with bench and no spotter. Just be prudent if you don't have a spotter.

Anyway, getting to the gym and doing exercises is a good thing. Not trying to rain on your parade, just trying to save you months or years of time.

If you're doing 5 sets to failure of assisted chins, that plus rows is a great pull workout. Focus on improving those, and your biceps and forearms will get stronger. Don't really need to do the isolation curls. Good luck.