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2003/11/09, 05:43 PM
I've been following the training program for muscle mass religiously for nearly 2 1/2 months now and although I've shaped up in other part my biceps seemed to have gain from back to front(tricep to bicep) but haven't gained any thickness or width whatso ever.My forearms are only about 2-2 1/2 inches smaller than my upper arms and this is not what I want.Can anybody tell me which bicep exercise will give thickness and width.
Thanks!!!
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2003/11/10, 12:49 PM
Emuboy, the difference in your upper and lower arns doesn't sound that disproportional to me if you are measuring with your arms straight and relaxed. I would also like to hear suggestions for bicep growth.
I am able to work my triceps to failure and feel the good type of soreness for a day or so. I can see gains in my tris as far as definition. I have tried more and less weights reps and sets with my biceps and no matter what I do they never are sore. I also see no gain in that area. I do work them to complete falure for periods, not to failure high reps light weight, high weight low reps blah blah blah.
I just can't seem to shock them into growth. The amount I can curl is going up satisfactorily but no growth.
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I live in my own little world. But its ok. They know me here.
Charlie
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2003/11/10, 05:02 PM
higher reps with moderatly heavy weight works best for me.. however i'm 245lbs lol so i already have the genetics to have big arms lol i just need them to be more defined...my biceps however really started to grow when i stoped worring about HOW MUCH i was curling and started to worry about HOW i was curling it ........or extending it( for triceps) when this happened my arms just shot up almost a 1/2 in a lil over a month.
heres a few tips* make sure u using all bicep or tricep..don't lean back or lean forward or swing to get the weight up let the bicpe or tricep do all the work
*don't do more than 4 excercises per body part cause u can easly over train the bicep or tricep.
*get plenty or rest and recuperation time and eat healthy foods that r muscle bulding foods.
train tris just as much and hard as ur biceps triceps make up 60 % of the arm and helps u out more in other lifts( bench,military,punching etc)
*be patient.
by following these guide lines my arms where only about 16.75in in high schoolnow after being out for 2 years i'm about to hit the 19 in mark( flexed)
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2003/11/12, 12:35 AM
Agreeing with bigandrew here, and adding this simple rule of thumb...
If you're lifting, and you hit a plateau, change.
Example: I was stuck on the preacher curl machine in the last state I lived in at 124 lbs. For weeks and weeks, I was stuck there. I was doing three sets of 12.
Told my trainer. Trainer told me to stop being a Jedi wannabee, and listen to Yoda. He said to take the weight down to 102 lbs and do 4 sets for 2 weeks. Then, bust on up to 140 lbs and try my 3 sets. Bingo.
Bottom line; if heavy weight and low reps has you stuck, switch to lighter weight and more reps. And Vice Versa.
Variety is the spice of growth.
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--There are no versions of the truth.--
Jeff Goldblum, Jurassic Park II
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2003/11/14, 01:59 AM
O.K concentrate on getting the full range of movement and correct posture and not the amount of weight being lifted during working my biceps.Have I got that right or am I getting confused.
Also I only use an E-Z bar for the bicep exercises that require use of a b/b, which part of the bar should I be gripping to get the best results? the angled parts or the straight bits near the centre?
Thanks!!!
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2003/11/17, 04:04 PM
what i do is on bicep day i wear a sleaveless shirt( i'm nto vain or trying to show off) when i do excercises i watch my biceps peak and in the mirror i watch what i'm doing.....when i do a certain arc of motion i can see the bicep peak really high( it makes my arm look bigger) the more muscle fibers u engage there go the more u damage and the more that need repairing to spur new growth...watch urself and see what makes ur biceps seem "bigger" move ur hands around and see or you can switch it up and do all grips whatever.. woreking out is trail and error only u can find out what works best for u
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