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2004/12/27, 03:50 PM
Hey all,
I have a question about biceps. First of all, I work out my whole upper-body (chest, shoulders, bi's, and tri's) after two days rest (ie; M, TR, Sun) and have seen some results while working out this past month, but feel like I need to do more with my biceps. Currently, I do:
1) Standing barbell curls: 8, 6, 4, 2 (increasing weight by 5 lbs. every time)
followed by:
2) concerntration curls: 8, 6, 4, 2 (increasing the weight by about 2-3 lbs. every time)
I have noticed an increase in growth (prior to the past month, I HAD NOTHING), but can handle more and need to know what to do next. I only do two exercises for my tri's (tri kickbacks and seated dumbbell extensions and notice mass gain) and have noticed a mass gain, but for my bi's, I feel like I'm lagging.
Any suggestions? I'm joining a gym in Feb. and want to do "some" working out before I start in the gym.
Thanks
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2004/12/27, 04:58 PM
There are plenty to do for the biceps:
Hammer curls- seated or standing
dumbell curls-seated or standing
DB preacher curls
Standing cable curls
Machine curls
Standing db concentration curls
Close-grip chins
There are many more, good luck and hope these help.
Remeber proper form is more important than increasing weight.
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If you can dream it, if you can imagine it, then you can be it, you can do it. If it is meaningful enough, and you commit the energy of your passion, you will.
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/12/27, 05:44 PM
Thanks for the quick reply carivan.
I have been working out for about 6-7 weeks now and have been doing standing bb curls and concentration curls for that time period, but have heard that when first starting out or "building" muscle, I should focus more on compound movements.
So for biceps, would it be okay to do for example: standing bb curls immediately followed by seated bb curls and followed by whatever?
And for tri's: skull crushers followed by seated bb extensions and whatever?
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2004/12/27, 06:02 PM
Do your seated db curls first then the standing.
Do seated bb first then the skull crushers.
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If you can dream it, if you can imagine it, then you can be it, you can do it. If it is meaningful enough, and you commit the energy of your passion, you will.
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/12/27, 06:27 PM
Okay... great...
May I ask why in that order and is it true that beginners should focus on compound movements to build muscle first versus isolation movements?
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2004/12/27, 06:47 PM
You will be using your lower back for support when sitting, and will use more stabilizer muscles when standing.
The reason it is important to do compound exercises when beginning, is to protect yourself from injury. Imagine if your back was week and you were doing seated db presses. If your back wasn't strong, you could injure your spine. Most exercises when using db use alot of stabilizer muscles.
The core area is most important to keep strong.
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If you can dream it, if you can imagine it, then you can be it, you can do it. If it is meaningful enough, and you commit the energy of your passion, you will.
Ivan
carivan@freetrainers.com
Montreal Canada
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