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2005/01/12, 02:57 PM
Hello everyone,
I need some help with my bicep workout. I just recently switched from doing chest, shoulders, bi’s, and tri’s. every other day for almost 3 months, and then the same workout every other two days for 3 weeks (ex: M, Th, Sun).
Now, I just recently started a 3 day split working each body part once a week and here’s my split:
M: chest, bi’s
W: shoulder’s, tri’s
F: back, legs
After a lot of research on this site, I guess the recommended amount of exercises for bi’s is ~3 and tri’s ~4 per week, but when I complete my first two bi exercises (1) EZ curls going heavy and 2) preacher curls going heavy {both 10, 8, 6, 4, 2), I’m too weak to do anything else. I try to do concentration curls afterwards, but can't finish a set. I “feel” like I can handle another exercise because I don’t feel too tired and the next day, I feel just a little sore; that’s it!
Q: I know two exercises for bi’s isn’t efficient; especially for once a week so my question is, does anyone have any suggestions on what I should do to be able to include a third exercise or to make my routine more sufficient for once a week?
Thank you!
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2005/01/12, 03:06 PM
Don't go so heavy on the first two exercises. Also if needed do only three or four sets, but keep the reps between 8-12.
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2005/01/12, 03:17 PM
Thanks for the quick reply Crispy01.
It makes sense what you said! Also, I'm trying to go for mass (I'm 5'8", 160, and have 13.75 inch bi's) so is this routine good for bi's?
bi's: standing ez-curls, preacher curls, and _________
in other words, what should I do next? I hate concentration curls with a passion because my left arm is so weak, but if it's best followed by the other 2, so be it!
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2005/01/12, 03:23 PM
Incline dumbell curls
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I am from Philadelphia, for all the people who keep posting the infamous where are you from thread.
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2005/01/12, 03:39 PM
thanks hecdarec.
any suggestions on a 4th exercise for tri's and is the pyramid scheme I have set up alright? What is the best pyrmaid scheme for mass anyways?
I'm currently doing:
1) skullcrushers (8, 6, 4, 1,2)
2) seated tri extensions ((8, 6, 4, 1,2)
3) behind the back dips
Thanks everyone,
you guys are so helpful!
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2005/01/12, 03:57 PM
Finish out your curls with 2 slow lightweight sets of dumbell 21's
Put a 10 or 25 lb plate in your lap when you do your dips. You'll cry.
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Dances with humans
Charlie
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2005/01/12, 04:14 PM
Tricep cable push downs downs with a rope. While down hold the rope out to the sides for 2 secs).
Also reverse grip are good.
There are also lying dbell extensions.
good luck.
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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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2005/01/12, 04:31 PM
For triceps (since i workout at home) i like to do tricep kickbacks (i believe thats what they are called.) You set up like you are going to do one- arm dumbell rows for your back, but you keep your elbow in place and kick your arm back to isolate the tricep. If done with great form this is a great exercise. Also diamond pushups will work.
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2005/01/12, 05:04 PM
I'm still not comfortable working out each body part once a week; I think primarily because I don't have that feeling that some of you describe as "not being able to scratch their nose after arm day" or just not being able to "move". I have never felt like that after chest and bicep day...
Is there something I'm doing wrong or do I need to just "push it"? How about you guys? How do you handle working a body part out once a week?
Chest: flat bench (10,8,6,4)
incline (10,8,6,4)
pec deck (10,8,6,4)
dumbell flyes (10,8,6,4)
bi's: (as previously posted)
ez curls (10, 8, 6, 4, 2)
preacher curls (10, 8, 6, 4, 2)
______________ (will add another exercise next week)
Thanks and sorry for asking too many questions; I just love how everyone helps each other out here!
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2005/01/12, 06:29 PM
All I can say is if you feel like you are not working out with a once a week deal, then your inensity might be lacking.......or take a extra day and do some body parts twice ( I do not suggest this to be done on a permanant basis but every few weeks I do that at times). There is now way I could lift twice a week not with the way my body feels after a work out. Do not be worried I have body parts I do not "feel" after a work out as well.
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If you can itch your nose after arm day...do another set!
7707mutt@freetrainers.com
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2005/01/12, 08:49 PM
1.....you can't just make your arms grow......your arms will be in portionate with your body...period.
( how many guys are 150lbs with 20in guns? none naturally)
this is where diet comes in, you want extra mass......eat more to give your body somthing to build with.
2. arms are descided to work in conjunction with , shoulders, back and chest, to push and pull basicly. So build yoru chest and back and shoulders bigger, arms will play catch up.
3.arms are 60% triceps.......want big arms need big tris!
4 concentrate on the curl, squeeze the bicep for a count of 3 or so.
5.You have to make your body "know" it needs them to grow. This 10 8 6 or whatever........do that for warm ups......do 5 or less cheat a lil if you have to......put some weight on the bar, and do be afraid to strain a lil or that vein to pop out. IF you max out on 30s for 10 reps.......grab the 50s and go for 4! rest 30 sec go again! get 3 ? so......
6. train arms after legs
I suggest one......take a week off your proably overtrained from doing ever other day chest shoulders and tris.
when you come back for at least one week no arm work! except for dips and close grip pulls ups......they will both indirectly work your tris and biceps.
next week trian your arms........but NOT on the day you bench and or do back split them up.
example
chest
back
off
shoulders, biceps
legs, triceps
by doing this on chest and back days you work tris and bic as secondarly( as they are desinged to do) By doingt hem later in week, seperate they are getting 2 "workouts" or stimulation, instead of one day ball to wall all in one. They are small muscles they don't need to be worked too hard. And by traing triceps at end of week, and after legs legs will help them grow, working the legs produces the biggest hormone resposes form the body.......and that means squats and dls.
finally you need about 10lbs over all mass, to add 1in to your arms.......good luck
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2005/01/14, 01:08 PM
Great reply bigandrew... thanks!!!
I'm actually trying to workout 3 days a week (M, W, F) so how do you recommend I do the split incorporating what you mentioned?
Also, do you have any favorites for back {exercises}? I'm just starting to train my back and would like advice for good mass building exercises...
Thanks again!!!
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2005/01/16, 11:27 PM
hmmmmmmm
well
chest/back
legs/ biceps
shoulders/tris
or
chest/bi
legs/tris
shoulders/back
3 day its a lil harder
fav back excercises for mass......bentover rows, lawn mower pulls close grip pulls downs......and pull ups for width
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My drinking squad, has a cheerleading problem!!
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