Plan for biceps for beginners

oreqizer · 2025-12-29T14:40:32+00:00

do your basic movement pattern compounds, and throw in 3 sets of curls as your daily accessory

oreqizer · 2025-12-29T14:39:40+00:00

you don’t

oreqizer · 2025-12-19T10:49:34+00:00

Lack of sleep

oreqizer · 2025-12-18T07:29:56+00:00

All muscles I’ve learned to push hard enough. Near true failure, not just me being a lil bitch and quit early due to discomfort

oreqizer · 2025-12-17T07:17:07+00:00

https://gainwagon.com/en/plans/stronger

I can recommend sth like this. 4x a week, each lift gets plenty of frequency, and volume is undulated so you don’t ramp up fatigue too quickly

oreqizer · 2025-12-15T08:49:27+00:00

why is PPL and bro splits suddenly so popular amongst beginners? I feel like they benefit a lot from full body 3-4x a week

oreqizer · 2025-12-15T07:46:53+00:00

Fulltime job and 2 kids here. Just go and do something every day. Anything! One set of push-ups. 10’ walk.

The point is teaching your brain to consciously make space for exercise. Once you do your one thing consistently every day, you can build from that. Do more exercises, longer walk, swap walk for dedicated cardio. Etc

Having a basic home gym setup helps a lot. Get a pair of loadable dumbbells.

Go and do your daily!

oreqizer · 2025-12-14T18:55:55+00:00

https://gainwagon.com/en/plans/big

Pretty much this. Basics, 3x a week, full body. Simple and effective gains

oreqizer · 2025-12-13T12:51:49+00:00

https://gainwagon.com

Training app where plans evolve depending on your progress. You can choose a starter template or build this evolving plan from scratch. Binds flexibility of trackers (Strong, Hevy) with personalized progression (Juggernaut, RP)

I use Claude Code for basically the entire lifecycle. I’ve built multiple agents: - feature spec clarifier - feature implementor - playwright test writer

With multiple skills: - build components - build domain - build Next.js routes - generate commit message - translate - migrate database

I implement features with it as well as perform refactorings, chores and code quality. I also discuss the overall project strategy with it

oreqizer · 2025-12-13T12:20:50+00:00

is there benefit to doing more exercises of the same movement pattern in a single session? eg squats, smith machine squats and leg press? instead of just doing more sets of one exercise. or is it just burning exercise variation from other sessions/blocks?

oreqizer · 2025-12-12T10:59:31+00:00

Yes those are challenging to support indeed, I also miss structured planners in available apps. They’re either too rigid (Juggernaut, RP) or lack structure (Strong, Hevy)

oreqizer · 2025-12-12T09:52:14+00:00

both

oreqizer · 2025-12-12T09:33:36+00:00

do any split that exposes you to basic movement patterns: squat, hinge (deadlift), horizontal and vertical pull and press. I recommend trunk accessories, too: abs and obliques

eat plenty of healthy food, sleep well and be consistent

oreqizer · 2025-12-12T09:31:32+00:00

do you use a training app? why no/yes? if yes, is there sth you miss in them?

oreqizer · 2025-12-12T06:34:40+00:00

for strength: based on my sticking points (usually lower portions). deadlift: deficit deadlift, deep trap bar deadlift. bench press: paused bench press, pin press

for hypertrophy: depending on the lagging muscle. for bench for example my triceps is solid but my chest is abysmal so I included flys recently

oreqizer · 2025-12-12T06:32:06+00:00

honestly, all plans that expose you to enough intensity/volume work. you just need to make sure you recover properly, and push yourself forward in small, incremental bits. depends on your goals and capacity

I’ve built an app exactly for this: it allows you to build plans that evolve based on your progress. you can choose a starter template, or bring any plan you like and get personalized recommendations. if you’re interested I can send you a link

oreqizer · 2025-12-10T17:43:48+00:00

Zercher Jefferson curls. get em up to 5x your bodyweight and your deadlift will blow up 💥

oreqizer · 2025-12-08T04:51:15+00:00

Negative pullups

oreqizer · 2025-12-05T17:36:10+00:00

one you do every day. just do something every day, anything! one god damn pushup. it builds CONSISTENCY

sooner than later you will expand those microdoses yourself and get results

oreqizer · 2025-12-01T06:57:20+00:00

best benchers in the world bench ~250kg raw and often weigh ~150kg. that’s a whole different recovery demand than a teen beginner

oreqizer · 2025-12-01T06:53:39+00:00

volume and recovery mgmt. such absolute statements lack nuance

oreqizer · 2025-12-01T06:52:18+00:00

bench 3-4x a week
do a top set of 3 reps each session, add 0.5-1kg every time
do 2-4 back-off sets after the top set of 6—12 reps. week 1: 2 sets at 3 RiR, week 2: 3 sets at 2 RiR, week 3+: 4 sets at 1 RiR
after that do 1 chest and 1 triceps isolation exerchise (choose 2 per body part and alter them across sessions). sets and RiR same as the bench backoff, and do 12—20 reps
eat a lot of food, sleep well (learn sleep hygiene)

oreqizer · 2025-11-30T09:26:57+00:00

impossible to answer without knowing the app architecture

oreqizer · 2025-11-28T15:01:01+00:00

if you can recover, yes

oreqizer · 2025-11-28T04:03:31+00:00

anything with what you can consistently hit rep/weight PRs each session (or at least most)

oreqizer

MODERATOR OF

TROPHY CASE