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Group: Specific Diets & Nutrition

How much should i work my biceps

xxmisterbugyixx Posts: 127 Joined: 2006/03/29	2006/03/30, 11:14 PM Im really thinkin that im working my biceps wrong... I use 2 10lb dumbells and do 3 sets of 50 curls with them every other day and it seems to work some but not as much as id hoped. I feel im doing this wrong. I also have extended intervals in between each set. Like anywhere between 15 minutes and a half hour. Help.
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/03/30, 11:51 PM Before somebody jumps on you for posting in the wrong forum or doing 3 sets of 50 curls with a 1/2 hour in between I'm gonna point you in the right direction. Go to the top of the page and click on the "exercise program" tab, fill it in according to your ability and resources. Start there, that's a good way to learn the ropes for someone new. While your in this forum read the "grocery list for healthy eating". Try to base your eating around those foods. Good luck and welcome to FT!!! -------------- Hungry and mean!
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/03/31, 02:47 PM You need to "overload" the muscle. Doing 50 reps with a light weight is training for muscle endurance. 70-80% or 1RM for 8-10 reps. Rest 30 seconds to 1 minute(shorter rest periods can have a dramatic effect on test output), and hit another set. 3-4 sets and done. ============ Quoting from xxmisterbugyixx: Im really thinkin that im working my biceps wrong... I use 2 10lb dumbells and do 3 sets of 50 curls with them every other day and it seems to work some but not as much as id hoped. I feel im doing this wrong. I also have extended intervals in between each set. Like anywhere between 15 minutes and a half hour. Help. ============= -------------- Strength and Honor!
xxmisterbugyixx Posts: 127 Joined: 2006/03/29	2006/04/01, 01:07 PM What is 1RM??? ============ Quoting from bb1fit: You need to "overload" the muscle. Doing 50 reps with a light weight is training for muscle endurance. 70-80% or 1RM for 8-10 reps. Rest 30 seconds to 1 minute(shorter rest periods can have a dramatic effect on test output), and hit another set. 3-4 sets and done. =============
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/01, 01:46 PM 1 Rep Max. -------------- Hungry and mean!
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/04/01, 01:53 PM Side note on the last post. Where 1RM isn't that dangerous when doing curls, it can be when going for your 1RM say on bench or squats for instance. Be smart, make sure you have a spotter when necessary to be safe. 1RM is the maximum amount you can do 1 rep of without any assistance. -------------- Hungry and mean!