bicep workout

jdwd1088 · Post by **jdwd1088** » Fri Apr 13, 2007 3:33 am

I work arms out at least 3 times a week but seem to get no bigger. What can I do to blast ares to make them grow.

swanso5 · Post by **swanso5** » Fri Apr 13, 2007 3:52 am

you're doing too much arm work cut to once a week and add ins quats and deadlifts if not already and they'll grow...and eat more probably

Liquidmetal · Post by **Liquidmetal** » Fri Apr 13, 2007 10:55 am

Swanso is right on target. Back it down to once a week, let them rest and they will grow.

Boss Man · Post by **Boss Man** » Fri Apr 13, 2007 2:59 pm

Train Arms max twice a week, if you of above once a week.

If you do go no higher than 4 sets on Biceps and Triceps, 5 max. I only do a max of 4 sets on Bi's and Tri's twice a week. Don't go higher than 4 sets, as it turned out to be fruitless doing more, a waste of time, and just more energy draining.

Sportsman4920 · Post by **Sportsman4920** » Thu Apr 19, 2007 6:18 pm

Over training could be hindering progress, but two other factors preventing maximum gains could be form and intensity. Either you may be too intense, i.e. using too much weight that compromises form, or not intense enough, i.e. not going until ABSOLUTE failure on every set. Have a personal trainer or experienced weight lifter watch you lift to make sure you have proper form and are keeping the movement strict for the entire set; a little cheating is ok on the very last rep, but for the remainder of the set you should focus on keeping picture perfect form.

Diet could also be an issue, but that's less straight forward as it greatly varies from person to person. I would recommend trying to adjust your lifting routine (going until absolute failure on every set, keeping perfect form, and increasing/ decreasing intensity as needed), then if that still doesn't do the trick after a couple of weeks, moderatly increase protein and carb intake.

reymysterio · Post by **reymysterio** » Sat Apr 21, 2007 1:49 pm

jdwd1088 wrote:I work arms out at least 3 times a week but seem to get no bigger. What can I do to blast ares to make them grow.

i workout arms 3 times a week each exercise 3 sets of 10 repitition and i have started 7 months ago lifting up weights and still see no change in myu body at all. Can anyone give me some advice please

Boss Man · Post by **Boss Man** » Sat Apr 21, 2007 2:21 pm

Switch to 8 sets once a week, or 4 sets twice a week.

Also you have two options.

1. Go to failure, that's as many reps as possible per set, even if you manage 1/2 a rep last time out.

2. Increase weight a toiuch, and aim for about 6-8 reps.

reymysterio · Post by **reymysterio** » Sun Apr 22, 2007 3:46 am

Boss Man wrote:Switch to 8 sets once a week, or 4 sets twice a week.

Also you have two options.

1. Go to failure, that's as many reps as possible per set, even if you manage 1/2 a rep last time out.

2. Increase weight a toiuch, and aim for about 6-8 reps.

so if i start now with your advice how long will it take for me to increase bicecps mucsle size?

swanso5 · Post by **swanso5** » Sun Apr 22, 2007 11:14 pm

depends on the rest of your training and how much your eating

reymysterio · Post by **reymysterio** » Mon May 07, 2007 1:56 pm

swanso5 wrote:depends on the rest of your training and how much your eating

So should eat more or less?, And also i don't use supplements

swanso5 · Post by **swanso5** » Mon May 07, 2007 3:54 pm

probably more but how would i know how much your eating now?? and what the rest of your training entails??

reymysterio · Post by **reymysterio** » Tue May 08, 2007 10:24 am

swanso5 wrote:probably more but how would i know how much your eating now?? and what the rest of your training entails??

Do i need to use supplements

Boss Man · Post by **Boss Man** » Tue May 08, 2007 3:52 pm

Supplements can help, but it isn't vital to use any.

If you can get a Protein / Carb source fast after workouts, like from food, you don't need protein powder. I would reccomend Glutamine as the best supplement going, with virtually no side effects, but you don't even need that.

I would say get your diet working well, and then add supplements after if you want to.

swanso5 · Post by **swanso5** » Tue May 08, 2007 4:33 pm

supplements don't do anything that proper eating can't so don't waste your money

Boss Man · Post by **Boss Man** » Tue May 08, 2007 4:43 pm

Not to disagree with you, but one slight counter argument there is, a Protein powder gives fast delivery of Nutrients post workout, which unless someone can get home fast, and prepare and eat something with the same nutritional profile, inside of 1 hr, then Powder can sometimes have advantages.

This would be based on how long it took someone to get home, more than anything.

Also if someone wanted Creatine, the amount from meat and fish (2g)would give unsustainable benefit, over powdered dosing.

So some supplements can have their place, and in certain circumstances give neccessary benefit, as to get the same amount of certain supplements from diet, people might have to consume 3x-4x the usual food amounts in one go, E.G. Creatine for example.

Though with regards your statement, I largely agree.

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