Weak biceps

gurunathpdesai · Post by **gurunathpdesai** » Fri Sep 19, 2008 6:48 am

Hi,
I am working out for 3 months now & don't seem to gain much strength in arms. There is a good increase in the strength of legs, chest & back.

In fact, this monday I had chest & biceps routine. After completing chest, I turned to biceps only to find that I could not lift even 2.5 kg with left arm. Right was ok with 7.5 kg. I was so frustrated. Please help.

Mystik · Post by **Mystik** » Tue Sep 23, 2008 2:45 pm

What are you doing when you work your arms? Post your routine so we can take a look at it.

swanso5 · Post by **swanso5** » Tue Sep 23, 2008 3:44 pm

back and overall body strength detirmines curl strength so get those up to scratch without worrying about curls

vamp · Post by **vamp** » Tue Sep 23, 2008 4:50 pm

why isolate such a small muscle? Work on rows, chin-ups, dips, shoulder presses, bench press, dead lifts, and squats.

Compound lifts = strength!

gurunathpdesai · Post by **gurunathpdesai** » Tue Sep 23, 2008 10:42 pm

That was chest & biceps day. The routing goes like this -

Chest Press - 3 x 12
Decline dumbbell press - 3 x 12
Incline dumbbell press - 3 x 12
Pectoral flies - 3 x 12

Bicep curls (m/c) - 3 x 12
Dumbbell curls - 2 x 15
D/B hammer curls - 3 x 12
wrist curls - 2 x 15

I finished chest routine & m/c curls. But I could feel that most of the weight was getting to the right arm. Then it was the dumbbell curls & I realised this problem.

I have recovered a little after that, but not much.

Mystik wrote:What are you doing when you work your arms? Post your routine so we can take a look at it.

vamp · Post by **vamp** » Wed Sep 24, 2008 8:37 am

okay, you need to go further for us, what are you doing each day of the week for exercise?

gurunathpdesai · Post by **gurunathpdesai** » Wed Sep 24, 2008 10:36 am

Okay, here's the full routine -

Day 1, 3 & 5

35 min. cardio
crunches - 3 x 20
rev. crunches - 3 x 20
deadlift - 20 kg on a 15 kg bar - 3 x 10

Day 2

Lat pulldown - 3 x 15
one arm bent over d/b row - 3 x 12
m/c. row - 3 x 12
m/c shoulder press - 2 x 15
d/b front raise - 3 x 15
lateral raise - 2 x 15
d/b shrugs - 3 x 15

Day 4

Leg extension - 3 x 15
Squats - 3 x 12
Leg press - 3 x 12
Lunges - 2 x 10
leg curls - 3 x 10
calf raises - 3 x 15
one arm overhead tricep d/b extension - 3 x 15
lying b/b extension - 3 x 15
tricep kickbacks - 3 x 12

I have already posted Day 6, which is chest & biceps.

vamp wrote:okay, you need to go further for us, what are you doing each day of the week for exercise?

swanso5 · Post by **swanso5** » Wed Sep 24, 2008 5:38 pm

waterbury method mate

vamp · Post by **vamp** » Thu Sep 25, 2008 9:41 am

definately switch to waterbury method, although riptied could be used as well.

Don't mean to be cruel but that workout program has got to go

Cheers

DianaB · Post by **DianaB** » Thu Sep 25, 2008 9:49 am

vamp wrote:definately switch to waterbury method, although riptied could be used as well.

Cheers

It's the second or third time I see this, what the hell is "riptied"?

vamp · Post by **vamp** » Thu Sep 25, 2008 9:53 am

diana, I' find the info when I get a minute and send it to you or post it here. Gotta dig a bit.

Cheers

DianaB · Post by **DianaB** » Thu Sep 25, 2008 10:06 am

vamp wrote:diana, I' find the info when I get a minute and send it to you or post it here. Gotta dig a bit.

Cheers

It's OK Vamp. Look up Mark Rippetoe, or Bill Pearl, or 5x5 or Dinosaur Training. It will give you an idea of the orgins.

gurunathpdesai · Post by **gurunathpdesai** » Thu Sep 25, 2008 10:06 am

Yes vamp, please do that. I tried to google it & the closest I could find was another one of your response.

Thanks for the suggestions.

vamp wrote:diana, I' find the info when I get a minute and send it to you or post it here. Gotta dig a bit.

Cheers

swanso5 · Post by **swanso5** » Thu Sep 25, 2008 4:42 pm

i thought he meant rippetoe....

kashtasitc · Post by **kashtasitc** » Thu Sep 25, 2008 4:48 pm

You could also try something called static contraction. i used it when i started working out in the very beginning. muscles were used to training but they were a little too weak for liking.

what you need in static contraction is:

a preacher curl machine.
dumbbells

basically what you do is get a weight which is heavier than your one rep max (what you can curl on the preacher machine with one arm, in this case your left arm, only one repetition) then you place your upper arm on the preacher machine with the dumbbell in your hand close to your shoulder so you arent supporting it with your bi's just yet. then lower the dumbbell slowly until your arm is higher than parallel to the ground. hold the weight there for 15 second. by the end of the 15 second your bicep should give out and you should drop the weight. if you can hold it more than 15 second then you need something heavier.

do this exercise with 90-120 seconds rest. do 4 sets. make sure you get a good 3 or 4 days rest before working your bicep again.

try this out. it may work for you the way it did for me.

i still do this but only about once every 2 weeks AFTER having finished bicep workouts.