|
2002/10/05, 11:17 PM
whats the best workout for bicep mass??? plz help i cant get n e more mass
|
|
|
|
2002/10/06, 05:11 AM
I also have problems gaining bicep mass. But since I've tried barbell curls till failure it's going better (try to keep your elbows in place all the time). If you do some concentration curls after that, you really get that burning feeling. But remind: this is what works for me, I can't guarantee it will work for you. Succes and keep up the good work...
--------------
*Born To Be Free*
|
|
2002/10/11, 10:52 PM
Straight barbell curls are probably the undisputed king of mass builders for the biceps. I then like to go to incline dumbell curls,about a 30 degree incline, an Arnold favorite. These give you a great burn, and follow them up with heavy standing cable curls. Great, solid, mass building bicep workout.
|
|
2002/10/12, 01:34 AM
It's also possible you have already reached your genetic potential to increase the size of that muscle.
--------------
**_Robert_**
Pain is temporary; glory is forever!
|
|
2002/10/12, 03:10 PM
I've got a preacher curl question: where should you be gripping the EZ curl bar? Everytime I do them, it just doesn't feel right. With some weights it feels way too easy but when I increase it, I can't get the number of goal reps. Has this happened to anyone else?
|
|
2002/10/15, 06:03 PM
i dont really know im one for the regular barbell.. sorry
============
Quoting from lumina20:
I've got a preacher curl question: where should you be gripping the EZ curl bar? Everytime I do them, it just doesn't feel right. With some weights it feels way too easy but when I increase it, I can't get the number of goal reps. Has this happened to anyone else?
=============
|
|
2002/10/15, 06:17 PM
For preacher curls witht hte EZ bar you should use the inner grip. But try it with the both grips. I like using the closer for preacher curls.
--------------
I LIFT, THERFORE, I AM!
|
|
2002/10/16, 12:17 AM
You could try 7-7-7, I'm not the big bicepy person, but I've heard it works :).
Do your curl from bottom to middle for 7 reps, then top to middle for 7 reps, then full curls for 7 reps, and go slow.
--------------
"Do not try. Do. Or do not. There is no try" --Yoda
"Are you insane?"
"Well, yeah. Where have you been all night?" --BtVS
|
|
2002/10/23, 04:11 PM
Go to www.kingsports.net and try his 'Great Guns' program.
|
|
2002/10/24, 09:36 PM
Yeah, 21's gave my wife a bicep burn she was never feeling. It is a good overall bicep movement. Don't think you will gain much mass from it, but you sure will feel them! Wlhen doing preacher curls I find it awkward using the outer grip. I like the inner grip, and I use the outer grip on standing ez-curls. Seems that way I hit it all.
|
|
2002/10/25, 02:19 PM
Thanks for all the ez curl advice, I haven't actually been to the gym in two weeks: the first week I found myself in the ER and this week I'm getting over a cold, but Monday I'll be back at it!
|
|
2002/10/25, 02:25 PM
ER what happened?/ Are you ok?
--------------
Those who lift understand it. Those who do not, think we are crazy!
|
|
2002/10/25, 02:28 PM
Yeah, I'm fine. I would go into detail, but I'll leave you with the name of what I had: A Bartholin cyst. If you look it up on the Internet, you can see what it is and the surgical procedure for it, except Dr. Death didn't bother giving me anesthetic. Ouch!
|
|
2002/10/25, 07:17 PM
Remember one important thing about arm size...the bicep is a small "show" muscle. to really gain arm size, concentrate on the triceps! Much larger muscle group, and will give you much more arm size. Alsso has the advantage of helping out your bench press immensely! Just some food for thought.
|
|
2002/10/29, 12:26 AM
don't train the more then once per week. Try close grip barbell curls. If your bis don't go all the way to your elbow, when you curl brig the barbell so it almost touches your face. Don't worry give it time and it will come, but realize arms are a show case muscle, focus on the major areas first.
|
|
2002/11/05, 09:11 PM
I seem to always get my left bicep more sore than the right. But my left bicep usually does less reps if i am doing something like dumbbell curls. Why is this??
|
|
2002/11/05, 10:21 PM
Lewdog_55...sometimes if one is weaker than the other, it will on some exercises overcompensate for its' weakness, especially on movements using both at once, actually working it very hard. If this is your case, it will eventually catch up. You may even want to do a few extra "heavy" reps for the weaker side for a while.
|
|
2004/11/11, 05:46 PM
how to do preachers with a barbell. cant really get it right
|
|
2004/11/11, 11:24 PM
try sitting one arm Concetration Curls ...going heavy...4-6 reps...it also builds your forarms...
also standing alternating DB curls and hammer curls work very well...also go for 4-8 reps...
Ez-bar curls, both preacher and standing work very well...focus on form, but do go heavy...in my own training i go as low as 2-3 reps...this really helps ...and tends to push you more...you can try different hand positions to swithc up your workouts...you'll notice that u will feel the exercise more in certain areas with different grips...so narrow grip wil tend to hit your outside portion of bicep...and vice versa...
Unless you are really into barbell curls, i think EZ-bar curls are a better alternative as it relives pressure on the wrists and less likely to put your arms in an awkward position...but if it works it works...so do what works for u..
Key is to go heavy 8 reps or lower.....once you gain mass you can go with higher reps to get better definition/viscularity...
gl
|
|
2004/11/12, 03:54 AM
Key is to go heavy 8 reps or lower.....once you gain mass you can go with higher reps to get better definition/viscularity...
gl
=============
Bad advice, higher reps less weight=muscle loss.
That is a very common misconseption you should always lift heavy no higher than 12 reps. 12 reps and still help gain mass,you want to vary you rep range, pyramid is a very popular technique it goes like this 10/8/6 going heavier each set you can also go in the opposite direction 6/8/10. Definition is gained by a lower body fat %. Higher reps helps with muscle endurance not defintion.
|
|
2004/11/12, 01:15 PM
I like doing bb curls 5x5, with rest pause, added 1/2 in to them, and i'm back on it hoping to get the 19.5 mark by the time I go to cheerleading nationals.
--------------
GO into battle as if was your last, cause thats the only one you loose!
|
|
2004/11/13, 04:24 AM
first off justin caloric/protein deficit causes muscle lose not high reps/lower weight...muscles have 2 states...anabolic and catabolic...if you train your muscles with high reps/less weight you still force your muscles to grow, be in anabolic state...some pro bodybuilders subscribe to this kind of training...I have recently read of a bodybuilder who uses 100 rep sets for his training for all muscles...and he's huge...at least when you want to point bad advice give good advice of your own :)~
Second high reps/less weight still give you muscle definition/striations which goes hand in hand with muscle endurance...diet is part of it..but not THE reason....most bodybuilders switch up their routines few weeks before contests to high rep/lower weight training and zoning in on their diets...so it's a combination of two...
|
|
2004/11/13, 09:43 AM
menace most bodybuilders also juice,or use some kind of prohormons, thay can eat m&ms and do one set and build muscle.
Everything I have read says about between 12-6 for best muscle breakdown. I even read a study that, people did reps more than 15.......people who did reps 12-6, and people who did under 6 reps..........over 15 they had more edurance but didn't have the size of the two groups. However under 5 they had more strength.
--------------
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 moderatororor doctor before using any of the suggestions or comments.
|
|
2004/11/13, 06:04 PM
Thank you andrew. Comparing us to professional bodybuilders is ridiculous due to the fact that andrew stated they are on STEROIDS. High reps with not make you defined i'm sorry they will result in slight muscle loss or zero muscle gain unless your juicing then anything you do will keep your body in an anabolic state, now there are compound and isolation exercises that will help you sculp your muscles using the correct rep range 12-6. Compound exercises are generally used for adding serious mass such as heavy barbell curls and isolation exercises for sculpting such as bent over concentration curls which helps with the peak of the biceps, but ultimtiely genetics will play the biggest role in muscle size and shape. Diet is key to everything when it comes to bodybuilding or anything really i don't care how much you train if your not eating right you will not see max. results.
|
|
2004/11/13, 06:09 PM
menace i pointed out your bad advice and then i did give good advice of my own:big_smile:
|
|
2004/11/13, 09:23 PM
thanx, and again this is a 2 year old post.....who keeps bringing these old things up?
--------------
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.
|
|
2004/11/13, 11:55 PM
I don't know what to tell you but I eat about the same all the time...and I noticed when I do high rep sets for a cycle...I get more definition...alogn with more muscle endurance...i never juiced in my life...yet i still see benefits...thre's no 'correct rep range' ..it's different for every1...yes certain rep ranges are used for specific goals but that doesn't mean theya re the only way of lifting...and I rotate my rep ranges to switch uop my work outs...I go anywhere from 1 rep EZ bar curls for my max...or 50+rep sets with Db curls....depends...get good results with both...no you don't lose muscle from high rep sets ...you may lose absolute strength but that's different...you're likely to get more cut...giving appearance of muscle lose...this is why people go into stagnation...they refuse to switch up workouts beyond the 'specific' rep range they do...
lol@2yr old post....common you know it's worth it when you can argue over something...
|
|
2004/11/14, 12:32 AM
I don't know what else to say menace do things the way you want but i still stick by my original posts, 50+ reps serves no purpose other than endurance if that. it is excesive and will not lead to any muscle gain. You say there is no correct rep range yet you go on to say that there are certain rep ranges for specific goals. This original post was about gaining muscle mass and 50+ will absolutely in no way what so ever put mass on. So therefore there are correct rep ranges and 50+ doesn'tt fall into any of them. 12-6 reps for muscle gain 12+ for muscle endurance. Changing your reps is only a small part in getting over a plateau there are other things that also need to be changed to get over a plateau, there are far too many rep range variation that can be created out of the range from 12-4 to list here that can result in over coming a plateau. Please explain to me why high reps make you more defined? I can explain why a diet plays the role, but can you explain why low weight brings out definition?
|
|
2004/11/14, 12:33 AM
meant to put no higher than 20 for endurance
|
|
2004/11/14, 07:34 PM
The extra reps aren'tmaking your more cut, hell if thats the cause why can't i do 1000 situps a day and get a six pack?
YEs i'm curious too how lower reps bring out more "cuts", I mean if the muscle gets bigger, would that not make it look more cut since it sticks out further?
--------------
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.
|
|
2004/11/15, 12:48 PM
still curious?
--------------
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.
|
|
2004/11/15, 12:50 PM
same here
|
|
2004/11/16, 12:41 PM
Well i'm taking the lack of a response as an admission of wrong advice as it seems menace cannot explain his theory on high reps with low weight making someone more defined because it is incorrect and not possible. So I suggest any one whoe reads these posts ignore menace's advice on high reps equalling more definition it is a big misconception and will result in more loss than gain. It doesn't take much to admit that you were wrong about something menace I've done it on here before and others have as well, but when you try to fight something that is completely wrong it sends a bad message to others on this board who are new to weight training trying to gain some knowledge and getting wrong advice.
|
|
2004/11/16, 03:36 PM
:laugh:
|
|
2004/11/16, 08:12 PM
Actually, I have seen many cut people with nice sized muscles do the high rep low weight thing. I do it as well from time to time it is a good way to schock the muscles into growth. What you need to remeber is that it is not a way for overall mass to be gained. Instead use it as a tool to help it along.
--------------
LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
|
|
2004/11/16, 09:30 PM
How is 50+ reps beneficial mutt? Just because you see someone with nice sized muscles doing high reps doesn't mean thats what they did to get nice sized muscles. The truth is it will not get you more cut end of story. I'm still waiting for an explination of how it does. Can you tell me how? How exactly do you use high reps to get over a plateau? do you do it for a couple of weeks...do you do one body part a week with high reps? because there are better ways to get over a plateau. Not to mention there is a difference between using high reps in a correct manner to get over a plateau and using high reps to get more defined. I thought that I might be wrong on this so i did some research and even IM'd Ron about it as well and I am correct.
|
|
2004/11/16, 10:24 PM
Menace is wrong that it will build muscle in a mass sense. But it will help break a plateau in that it causes the muscles to work at a different work load. I use it as I said every now and then. It is not something I would suggest to use often. But using the higher rep will allow the body to rest from the heavier weights and that in turn is beneifical. Hope that helps ya out.
--------------
LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
|
|
2004/11/16, 11:12 PM
But the discussion here is about definition not breaking plateau's. A heavy lifting pyramid could be considered a pyramid rep range of 8/6/4. Another heavy rep range that could be used to give the body a different work load would be 12/10/8 a higher rep range but still heavy and challenging muscle fibers. If your goal is to have muscle endurance then higher reps above 12 to about the 20 range is where you want to be, if you want to keep that muscle you've worked hard on then then 12 and below is where you want to be. I'm sorry Mutt but you never want to go to high reps light weight unless you want to loose muscle. i think maybe you should check some other ways of working muscles at a different load while still keeping the muscle you've gained. I'm tired of arguing this, there is no reasoning the quicker you understand this the better your gains will be in the gym. I'm done.
|
|
2004/11/17, 06:25 AM
I still think you are wrong to a point. Yes if all you do is high reps you will not gain much muscle. But I think it will help you to gain some definition. That style of lifting is being used by many pro bodybuilders as their final sets to pump the blood in that area they are working. I think that since we all need to find what works for us you need to take a chill pill and relax on this....peace!
--------------
LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
|
|
2004/11/17, 12:20 PM
I thought only way to get "cut" was to loose body fat?
--------------
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.
|
|
2004/11/17, 12:23 PM
that is the only way to truly gert cut, but working out in a higher rep mode will cause the muscle fibers to be used in a different way. AGAIN this should be used as a tool and not as a regular routine!
--------------
LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
|
|
2004/11/17, 12:35 PM
it is andrew!you see mutt this is why i'm trying to stress my point because you and menace have this misconseption about high reps and low weight. Yet neither one of you can explain it if you explain why it does then thats a different story until then please stop advising it. Your wrong mutt no two ways about it. And other people who read this will get confused like andrew is all though i believe he knows that high reps won't lead to definition. LOL what is with comparing us with pro bodbuilders who do this for a living and most of which juice. You know i was gonna let this post go until andrew posted his confusion and that is exactly what i didn't want to happen. Once again ignore all advice that says high reps will lead to definition because IT WON'T.
|
|
2004/11/17, 12:46 PM
I do agree partly, High reps will build muscle, if the body isn't used to it, and vice versa. I used to keep all my reps over 8, when I started out on my own. Got pretty good gains,got prettty big, however I wasn't strong I could rep, but not max.I used to think, anything under 8 reps meant one of 2 things...
1. anything under 8 reps was usually too much weight that you could do in a controlled manner, and wasn't good cause you was cheating.
2. anything under a 8 rep just seemed to easy, and not productive.
However when i changed my workout to a 10 and under( for the most part) boom, an explosion seemed to happen over night, I was sore as hell, barly walk, and now can't rep weight, but I can do more weight.
I don't think high reps ge tyou more "defined"/"cut" I do think it will grow muscle, cause the weight is slightly lighter, you can do more complete contractions of muscle fibers, which should still fatigue and damage themuscle fibers.
More weight less reps, You daon't have as many complete contractions, however your doing more weight which makes up for it.( at least I think)
If you increase any muscle size, it will apear more cut, cause it sticks out further than it used to.
Only way I can see body fat being taken off with light weights, is doing some sort of circuit training. Just my opinon but good topic though
--------------
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.
|
|
2004/11/17, 12:47 PM
but again the orgainal topic was to gain MASS....not get cut lol
--------------
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.
|
|
2004/11/17, 12:47 PM
To a certain extent i will agree with you that after a heavy set moving immediately to a lighter weight and pounding as many reps as you can is helpful in exhausting the muscle and is a good shock tool. But to state that it will help with definition is not true. which is the argument here. And that form of exhaustion should be used sparingly.
|
|
2004/11/17, 12:54 PM
then how do you explain the stronger you get the more muscle you get.I read in the arnold book a while back that When switching to lighter weight with higher reps it will give you the feeling that your getting bigger when it fact your muscles are just retaining more water and blood which is good because this gets nutrients to the muscles but in the case of high reps with light weight the muscle is not being challenged to lift heaier therfore has no need to adapt ie. grow new muscle fibers. Lighter weight will actually lead to muscle loss if you stick to a routine of light weight high reps as you stated andrew you had no max strength your muscles will adapt to the new light weight and eventually that will become heavy to you. I agree good topic
|
|
2004/11/17, 01:00 PM
Also though....lol...I have no rep strength, I think i'm gonna die if I do squats over 10 reps with moderate weight.....At one time I could squat 315 10 times, but not handle no more than 405 without thinking I was gonna die. Now I go up to 430 for 3 or 4 reps, however I don't go any higher for 315 6 reps, and i struggle on the 6th lol
I don't think you loose muscle necasarly, just maybe more of the "fast twitch" fibers, which are larger(30% I think)and the slow twitch dominate more.
I duno what this has to do with anything but thought it was intresting lol
--------------
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.
|
|
2004/11/17, 01:01 PM
But I dont' think I was more cut, when i could squat 315x10 as opposed to the higher weights.
--------------
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.
|
|
2004/11/17, 01:08 PM
============
Quoting from bigandrew:
Also though....lol...I have no rep strength, I think i'm gonna die if I do squats over 10 reps with moderate weight.....At one time I could squat 315 10 times, but not handle no more than 405 without thinking I was gonna die. Now I go up to 430 for 3 or 4 reps, however I don't go any higher for 315 6 reps, and i struggle on the 6th lol
=============
exactly high reps with ligher weight will build muscl endurance ie. more reps. I'm the same way i strugle doing 15-20 reps as a warm up on chest with just the bar but yet a can pump out 8 reps at 205. but as you said you weren't more cut only low body fat will lead to definition.
|
|
2004/11/17, 03:09 PM
Justin I know for a fact that a higher rep scheme will help you gain muscle and not loose it IF YOU FREAKING USE IT SPARINGLY, AND THAT IS WHAT MENACE MEANT IF I AM NOT WRONG you seem to jump to the conclusion that I am saying that high reps should be uses exculsively. I am not. All I am saying is that used the right way you can get some good gains from it. And I have seen others in gyms using this to help get more definition. No I do not have all the scientific studies that you seem to want sorry, but I do believe that it can help. And what is confusing about what I am saying? That as a shocking method (which I use) low weights/high reps can help. What is confusing about that? To build mass lower reps and a progessivly heavier weight is needed. But any work that the body is not used to will cause it to grow.
--------------
LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
|
