biceps

Group: New Members Greet & Meet - Introduce yourself

Created: 2011/12/31, Members: 1539, Messages: 27038

Officially introduce yourself to the community by sharing your goals, obstacles or accomplishments. Don't be shy.. we're all here for the same reason. The more support we share the easier it will be to reach our goals!

Join group

ali_a_baba Posts: 1 Joined: 2003/10/19	2003/10/19, 10:05 PM i have a lot of muscle mass, like i curl 115lbs free weight but i cant seem to get the definition that i want, like the bump

aa_kk_47 Posts: 4 Joined: 2003/10/10	2003/10/26, 03:55 PM I think the key to defination is hi reps low weights. Not really sure
JohnMollen Posts: 10 Joined: 2003/10/20	2003/10/26, 05:15 PM I know "aa" is on the right track. Heavy weight and low reps builds mass and light weight and high reps brings out definition. If you take medium weight ( 8-10 reps) and concentrate on a super slow upward and downward movement, this will preserve size,as well as bring out definition. Also, try doing different exercises that are not catagorized as mass builders..... cable curls, concentration curls, incline bench alt. dumbell curls, ect. You cannot build mass and definition at the same time.
ankushc Posts: 1 Joined: 2003/10/30	2003/10/30, 07:50 AM work heavy load, but for your last set do light weight maximum reps w/ a spotter
girisha Posts: 3 Joined: 2003/09/17	2003/11/04, 04:12 AM You could do 3 to 4 sets of 21's with dumbbells and 3 to 4 sets of concentration curls with dumbbells (12 to 15 reps in each set). I feel concentration curls with dumbbell is the no 1 exercise for biceps definition