Should we apply the same concept of 5x5 for bicep curls

[somebody]

Some additional information to help you understand *why* people are rx'ng sets of 8:

"Assistance work" really falls into two categories. One category is partial range of motion exercises like rack pulls. These are "assistance" because you're doing them to help you with the main lift (and hopefully not for bragging rights due to the fact that you can lift more weight through the shorter distance). But they are often done for sets of five.

The other category of assistance work is exercises that isolate specific muscles. These are usually done in sets of higher reps for at least two reasons: (a) you're doing them for aesthetic purposes anyway, and higher reps builds bigger (but not necessarily stronger) muscle, and (b) it's difficult, due to the nature of these exercises, to do them at closer to your limit weight without excessive cheating, which negates the benefit of isolating the muscle.

There appear to be two schools of thought in the weightlifting world. Some people express disdain for isolation exercises and insist that multiple joint lifts are the only thing that you should be doing. On the other hand, if you go to any of the websites with Westside programs, you'll see plenty of face pulls, lateral raises, etc. etc. And those people are pretty strong. If you look at Wendler's e-book, he swears by dumbell rows in sets of 20 or more.

The contradiction is sort of an illusion, though, fostered by people like Mark Rippetoe, who are really primarily interested in weaning novices off of bodybuilding programs that aren't doing anything for them and introducing them to a core lifts program. If you read SS, his real message is that assistance will help. Later. Meanwhile, if you want biceps, learn to do chins.

In any event, doing curls between sets of your program just to have something to do is eventually going to interfere with your ability to complete the sets in your main lifts. But you will hopefully notice when this happens and correct.

[somebody]

Looking at that a second time, it looks as if I meant to say that aesthetic reasons were the only reasons to do assistance work. I actually meant a and/or b...

[JasonLB]

I've always put stuff like curls, extensions, and lateral raises under "supplementary" lifts, rather than "assistance." But, in any case, regarding incremental increases on curls, most wont be able to add 2.5kg/week for more than a week or two. Bicep strength can't progress that fast. When I do curls, I usually pick a rep goal -- say 3 x 8 -- and stick with a weight until I hit that goal: so I might get 8,6,4 the first week; 8,8,6 the second; and then 8,8,8 the third; after which I increase the weight by 2.5kg and start the process over.

[Rockfella]

That kinda answers it... how about adding 1kg per week? doing 3 x 8s?

I've always put stuff like curls, extensions, and lateral raises under "supplementary" lifts, rather than "assistance." But, in any case, regarding incremental increases on curls, most wont be able to add 2.5kg/week for more than a week or two. Bicep strength can't progress that fast. When I do curls, I usually pick a rep goal -- say 3 x 8 -- and stick with a weight until I hit that goal: so I might get 8,6,4 the first week; 8,8,6 the second; and then 8,8,8 the third; after which I increase the weight by 2.5kg and start the process over.

[holvoetn]

Same problem.
You will stall eventually at some point in time.

[Rockfella]

That is inevitable.... happens even with squats after a while..... then what to do for assistance arm work?

Same problem.
You will stall eventually at some point in time.

[holvoetn]

Why not stick to chins/pulls for now ?
Go weighted if needed, that will be a lot more beneficial for your upper back and arms then only doing curls.
And apply the 5x5 concept there if you want

[Rockfella]

I am not progressing on the pull-ups/chin-ups! So thought of trying only ONE exercise for biceps ONE for tricpes in the last session of a week.

Why not stick to chins/pulls for now ?
Go weighted if needed, that will be a lot more beneficial for your upper back and arms then only doing curls.
And apply the 5x5 concept there if you want

[holvoetn]

Chinups and dips.

The fact you are not progressing on chins/pulls may mean your lats are not strong enough.
So going to an isolation exercise is not going to solve that, on the contrary.
Same for triceps.

Stick with compound exercises until you are at least capable of squatting 1.5xBW and deadlifting 2xBW. Are you there already ?

[Rockfella]

No man.... i have not been able to start full 5 x 5 since my shoulder is still bad (injued it in july) so no BP OHP push-ups for me as of now Squat is @ 55 kgs. I think since i don't "push" any weight my "pull" also suffers!

Chinups and dips.

The fact you are not progressing on chins/pulls may mean your lats are not strong enough.
So going to an isolation exercise is not going to solve that, on the contrary.
Same for triceps.

Stick with compound exercises until you are at least capable of squatting 1.5xBW and deadlifting 2xBW. Are you there already ?

[NorthstarUK]

I'd say you'd be better focussing on eating more not adding assistance exercises, given your low BW and weak squat, there is nothing any programme can do if you are not eating enough. If the gym is too busy, get up early and go first thing.

As has been said before the programme is based on decades of knowledge from the worlds best strength coaches, do it as it's set out. You wouldn't put 'go faster' stripes on a Ferrari (would you?)

[somebody]

I've always put stuff like curls, extensions, and lateral raises under "supplementary" lifts, rather than "assistance." But, in any case, regarding incremental increases on curls, most wont be able to add 2.5kg/week for more than a week or two. Bicep strength can't progress that fast. When I do curls, I usually pick a rep goal -- say 3 x 8 -- and stick with a weight until I hit that goal: so I might get 8,6,4 the first week; 8,8,6 the second; and then 8,8,8 the third; after which I increase the weight by 2.5kg and start the process over.

This is typical of the way to approach progress in this range. But it's also not especially important to progress in this range - the point is to build up volume. Progress the core lifts, and the other lifts will follow.

[Rockfella]

Updated my stats in my signature.

I'd say you'd be better focussing on eating more not adding assistance exercises, given your low BW and weak squat, there is nothing any programme can do if you are not eating enough. If the gym is too busy, get up early and go first thing.

As has been said before the programme is based on decades of knowledge from the worlds best strength coaches, do it as it's set out. You wouldn't put 'go faster' stripes on a Ferrari (would you?)

[mjh]

Rockfella: what happened to your shoulder and what are you doing to fix it?

[Rockfella]

right-shoulder-snapped-t19736.html

Right now applying VOLINI before and after workouts, have to go for a MRI soon.

http://volini.com/about.html

Rockfella: what happened to your shoulder and what are you doing to fix it?