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Need some help with Biceps

tew Posts: 51 Joined: 2002/08/23	2008/02/18, 04:47 PM Hi all For the last few months Iv been really hammering my workouts doing heavy weights such as two sets of no less than 5 reps but no higher than 7 which has been working great on the majority of things,especially now I have been taking a lot more protein into my diet. My shoulder press has gone up in leaps and bounds and so has my bench and triceps but my biceps don't seem to be getting any stronger or bigger although my fore arms are thickening up some. I usually do hammer curls with 40kg and usually do about two sets of 6 reps, then do preacher curls with 25kg and can do another two set 6 then I move onto some light wrist curls and reverse curls to do my forearms. I just wonder whether to carry on with the heavy weights and do less reps to go a bit lighter or to just mix up some different exercises, I sometimes struggle a little because I had a wrist injury a while back so my left arms ain't what it used to be so I'm not sure if that has something to do with it either. Thanks in advance Rich
niles1998 Posts: 4 Joined: 2008/02/14	2008/02/18, 10:08 PM Mix it up. A lot of people do the same 4 or 5 exercises all the time for arms causing a plataeu in your workout. Your arms aren't being shocked like they need to be for growth. I would suggest finding some new ways to work out the arms. You will see and feel results. One that really gets me is the one arm preacher curl.
DesignerBody Posts: 18 Joined: 2003/10/16	2008/02/18, 11:01 PM i agree, mix it up a lot. i always do my first set light and 20 reps. i've also seen people do negatives, going down slowly with heavy weights and holding it up top. also turning your wrist outwards with dumbells when coming up helps make that ball shape.
jtmeek81 Posts: 18 Joined: 2008/01/25	2008/02/19, 06:42 PM Mine were not growing for awhile until I took some advice from various places and tried different ways to shock them. I do a set of 8-10 regular dumbbell bicep curls, then I immediately drop it and superset it with about 60% of the weight and bust out as many hammer curls as I can, even cheating to get out the last few. It hurts like a son of a baboon, but is a good start. Then I usually do some straight bar curls, going for 8-10. Then I do cable curls, around 8-10 with heavy weight and on the last rep I hold at the peak, squeezing the bicep as hard as I can and try to hold the weight for 20-30 seconds and then when I cannot hold it anymore lower it as slow as I can. Really important to contract the bicep as hard as you can, I think its called a 'Static' rep. Again this hurts pretty bad and will leave you gasping for air and dripping with sweat, but in the last month I've gotten a lot of 'Wow did your arms get bigger?' I love these shocking methods. -------------- The funny thing about my back is that its located on my ####. -Super Bad
tew Posts: 51 Joined: 2002/08/23	2008/02/27, 04:45 PM Cheers for your advice guys Im going to give that a bash. Yesterday when I went I was concentrating on my chest, I did all my usual stuff but then did some dumbbell fly's which I have not done for ages did one lot of 15,7,7 and today my chest is nice and soar and I got a good pump. Think im going to try this for everything thanks again! Rich
send2archan Posts: 63 Joined: 2003/01/29	2008/02/29, 12:07 PM HI, Everyone has a weak part in their body and tht isnt unusual. I am struggling to get a good chest but I do realise tht its certainly not tht easy for me. Sit back and think b'cos many times it does a good job for u when u analyse ur body and plan ur routine accordingly. I am sure there r many experts here but I somehow think tht 2 sets r quite less.I think u r just not exploding ur biceps much.Maybe by following a similar routine u have had growth on ur other muscles like back,chest etc but maybe biceps need some more. I would advice 3 sets.It seems like u want to add bulk on ur biceps.Before commenting on any exercise ask urself a few questions. How comfortable r u with the weight tht u r using for ur bicep? Honestly answer if u r training ur ego by lifting a 40 kgs hammer curl or r u actually working out ur muscles??Concentration is the key...so dont lose mind over weight.If necessary lower tht ego and grab a 30kg dumbell and focus on the muscle more. Start with a bicep curl.Keep the 1st set at 10-12 and then increase the next two sets to keep ur reps to 6.Again dont lift by jerking ur body.Use tht much weight which u think u can lift with perfect form and without bending ur body. U can then go staright to seated dumble curls which r very good to give tht peak.I tend to do the lying dumble curl and just love it.U may try to do tht and see if it works for u.Just make a 30 degree bench(incline bench)and concentrate hardd and squeeze ur muscles as u lift.Then slowly release.Focus on negetives on this exercise.Then I would suggest a superset to end ur bicep training.Do a combination of preacher curls and hammer curls.Do 3 sets of 6-8 reps. U shud get results after follwing this routine.Do get back to me when u get tht bulk.Remember train to failure....if needed ask for a spot.Good luck ============ Quoting from Tew: Hi all For the last few months Iv been really hammering my workouts doing heavy weights such as two sets of no less than 5 reps but no higher than 7 which has been working great on the majority of things,especially now I have been taking a lot more protein into my diet. My shoulder press has gone up in leaps and bounds and so has my bench and triceps but my biceps don't seem to be getting any stronger or bigger although my fore arms are thickening up some. I usually do hammer curls with 40kg and usually do about two sets of 6 reps, then do preacher curls with 25kg and can do another two set 6 then I move onto some light wrist curls and reverse curls to do my forearms. I just wonder whether to carry on with the heavy weights and do less reps to go a bit lighter or to just mix up some different exercises, I sometimes struggle a little because I had a wrist injury a while back so my left arms ain't what it used to be so I'm not sure if that has something to do with it either. Thanks in advance Rich =============
Xphobicas Posts: 98 Joined: 2002/09/19	2008/03/01, 04:38 PM The problem with what you are doing, and it effects many ignorant gym enthusiasts, is that you are doing isolation exercises. Get rid of the 5-6 bicep exercises because you are not a 300 lbs bodybuilder. You are not special. Get back to the basics. Deadlifts, chin ups (add weights if need be), pull ups ( add weights), more deadlifts, power cleans, military press, bench press (flat, incline, decline), squats etc. People do far too much isolation exercises. Compound movements force your body to build strength and size far more then any bicep curl. Oh and eat healthy food and plenty of it ( eat a moderate size meal over two-three hours) and get plenty of sleep.
Xphobicas Posts: 98 Joined: 2002/09/19	2008/03/01, 04:43 PM (eat moderate size meal every* 2-3 hours) Compound exercises > isolation exercises (for size and strength) You need to provide us with more information regarding your diet as well. Diet is half the battle. If you are not filling the tank with enough high quality gas then the vehicle won't run well no matter how much fuel you put into it.
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/03/05, 08:12 PM The above workout has in my opinion way to many cable movements. I 10000% degree with xphobicas that you need to add BOR, deadlifts, good mornngs, squats etc. I have a good size arm and have had one for many years. One thing that always struck me as different in MY workouts is the fact i did BOR and Deadlifts. I also ALWAYS did 3-4 sets of Barbell Curls first. I think you need to re think this workout. -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
tew Posts: 51 Joined: 2002/08/23	2008/03/06, 04:26 AM OK Can someone explain what BOR is ? Also Im not asking anyone to do it for me but can you give me an idea on how I should change it, higher reps less weight ? more sets etc obviously less cable machines. Thanks
tew Posts: 51 Joined: 2002/08/23	2008/03/06, 04:31 AM Ah, the penny has dropped, more compound excercises
tew Posts: 51 Joined: 2002/08/23	2008/03/06, 04:34 AM Such as this http://www.criticalbench.com/compound-exercises.htm
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/03/06, 07:44 AM BOR=Bent Over Row (using a barbell) -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
corless319 Posts: 118 Joined: 2008/03/07	2008/03/10, 12:20 PM Mutt I'm not a powerlifter but how come my arms look exactly like yours shape wise. I'm sure they're like three time bigger haha. and with the bor is that better then the row on the machine im sure it is
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/03/10, 12:51 PM Do not get what you mean corless319? -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
corless319 Posts: 118 Joined: 2008/03/07	2008/03/10, 01:02 PM Ok i said my arms look exactly like yours... i feel i dont have enough peak i want more also you said something to someone else BOR with a barbell. I was asking is that better then rows on a machine?
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/03/10, 01:11 PM Hell yeah it is!!!! BOR are a staple of mine. I seriously credit them as well as DL with helping to build my arm size and strength. -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
corless319 Posts: 118 Joined: 2008/03/07	2008/03/10, 01:17 PM so would you do bent over rows standing or sitting on a bench? I usually do one armed bent over rows on the bench and then machine rows. I feel I would like to get a better back workout. I'm thinking the barbell rows would work best. How many sets do you do and rep range? I know your like a power lifter so you lift heavier and less reps( I assume ) I want to gain size and strength it would be nice to have a huge back. ha ha
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/03/10, 01:24 PM How would do a bent over row sitting? It depends on what day I do them. Some I do sets of 10 reps, others 5 reps. I might do 3-4 sets or more again depending on if it is a "heavy" or "light" day -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
corless319 Posts: 118 Joined: 2008/03/07	2008/03/11, 10:11 AM unfortunately wrestler i can't view those from my work computer. So I'm not sure but yes bent over d bell rows you do one arm and your kneeling on the bench with one leg stabalising your body with the not working arm and the leg on the ground.
corless319 Posts: 118 Joined: 2008/03/07	2008/03/11, 10:13 AM ok I may have garbled that last message but yes bent over d bell rows. haha
corless319 Posts: 118 Joined: 2008/03/07	2008/03/10, 04:22 PM ok... well i thought you could do them sitting shows how much i know! haha well ill removed the machine rows and go with barbell...do you think i should remove dbell rows too or no?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/10, 04:31 PM Do you mean KNEELING on a bench? Like this: http://www.youtube.com/watch?v=rp7h1XL6gYc Those are a great exercise. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
Pensfan Posts: 484 Joined: 2008/03/14	2008/03/30, 01:14 AM Message deleted by moderator due to unsuitable content for this board.
Pensfan Posts: 484 Joined: 2008/03/14	2008/03/30, 01:14 AM ever since i went from high reps lower weight to low reps heavier weight i have added a lot of mass on to my biceps and triceps i guess more inst always better come on penguins! bring home the cup
blue77 Posts: 182 Joined: 2004/10/10	2008/06/05, 02:21 AM Tew It sounds like you dont know what to do or why or how,if I was you I would stick to the basic barbell curl and the incline dumbbell curl,and one week go heavy for five sets of five for 85% to 75% of your 1 rep max for that exercise,both exercises mind you,next week do preacher curls and concentration curls for 4 sets of 10 to 8 reps 70% to 60% of your 1 rep max for that exercise,the bicep is a small muscle which is more often than not over trained.
TWeston11 Posts: 9 Joined: 2008/02/27	2008/06/07, 02:38 PM Don't worry about biceps. They're really not that important. Even if you're lifting for looks, biceps don't make your arms look big. TRICEPS DO. You will get enough of a bicep workout when working on your back (lat pull down, rows, etc). If you really want biceps for some reason then I would recommend throwing in some eccentric preacher curls (put on more weight than you can actually preacher curl correctly and have a friend help you curl it up, then let it down slowly).
blue77 Posts: 182 Joined: 2004/10/10	2008/06/13, 02:18 AM If you dont train biceps you have a good chance of ripping them when doing bent over rows or deadlifts,so I think its imperative that you work your biceps.
ecle5c Posts: 1,312 Joined: 2003/07/10	2008/06/13, 08:50 AM I don't think a "good" chance is accurate. There are plenty of people who row and DL that don't curl without tearing the muscle.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/06/13, 11:14 AM ============ Quoting from blue77: If you dont train biceps you have a good chance of ripping them when doing bent over rows or deadlifts,so I think its imperative that you work your biceps. ============= Trust me when I say there is a LOT more to take into account with this. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk