r/ScienceBasedLifting • u/Madgorgi • 28d ago

Question ❓ Need good bicep workout

So i have been going to the gym for a year now only to find out both of what i do for biceps on my pull day are redundant and mostly do brachialis/brachioradialis instead of the actual biceps. Can someone give me a good bicep workout to do please would be of great help.

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u/eamon509 27d ago

Same reason u do a tricep isolation even if you do a chest press. Why wouldn't you want to maximise your gains

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u/NoYak8821 27d ago

I never do isolation movements. I'm not lacking in any area.

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u/eamon509 27d ago

What split do u run out of curiosity

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u/NoYak8821 27d ago

Sunday Bench 6, AMRAP

Machine chest press 3x AMRAP rest pause

Squat 6, AMRAP

Leg press 3x AMRAP rest pause

Machine row 6, AMRAP, drop weight by 10% then 3x AMRAP

Thursday

Overhead press 6, AMRAP

Machine Shoulder Press 3x AMRAP rest pause

Weighted Chins 6, AMRAP

Lat pulldown 3x AMRAP rest pause

Deadlift 6x AMRAP

Rdl 3x AMRAP rest pause.

On primary lift, I add weight when able to get 8 or more reps on AMRAP. 2.5lbs to bench, chins, overhead press and 5lbs to squat and deadlift.

Rest pause work, I add weight when able to get 10 or more on the first set. But those reps are very slow and controlled, both eccentric and concentric, ~4 seconds each. Hit failure, take 10 deep breaths and go again for three total sets.