I'm 5'7 . age=18 and 131 lbs. i reallly want to get up to 145 lbs. iv been weightraining for the past couple of months and i have
noticed taht i am truly getting stronger as I'm able to lift heivier weights. But for some reason, biceps are not increasing at
a fast rate. I do a strenuous workout for biceps and triceps alternatively on the same day. I have seen significant changes
in triceps but not much in biceps. is there anything i can do to change this? right now i do around 4 exercises for biceps
and triceps alternating 1 day a week. for ex: biceps (3 sets), triceps (3 sets), biceps (3 sets), triceps (3 sets)...
i really want to get biceps bigger. please help me out!
help with arms
Moderators: Boss Man, cassiegose
Re: help with arms
To a certain extent you can cultivate Arms with things like Pressing movements, (Triceps), Rowing movements, (Biceps), and other big lifts. Chins, Deadlifts and Cleans may also exert some effect.
Let me see if I have gotten this correct. You do 1 training day a week for Biceps and Triceps, doing 3 sets on one, then swtiching to the other, doing 6 sets for both in the same session.
You're doing equal work in this case, which means
A: either your Biceps are growing okay, but you are accidentally mistaking it for poor growth.
B: Any compound work that you do, that can affect the Biceps is too much or too little. This could be noticable perhaps if you were to feel a bit of stiffness in the Upper body, or you appear to tilt slightly forwards or back in the Torso.
If you were getting added Tricep devlopment, but inadequate Bicep devlopment, I'd expect some kind of stiffness, pain, or sluggish movement in the Arms, because one of those muscles counteracts the movement of the other.
Should none of these things happen, except A: then I think it's more than likely you'll be fine.
Let me see if I have gotten this correct. You do 1 training day a week for Biceps and Triceps, doing 3 sets on one, then swtiching to the other, doing 6 sets for both in the same session.
You're doing equal work in this case, which means
A: either your Biceps are growing okay, but you are accidentally mistaking it for poor growth.
B: Any compound work that you do, that can affect the Biceps is too much or too little. This could be noticable perhaps if you were to feel a bit of stiffness in the Upper body, or you appear to tilt slightly forwards or back in the Torso.
If you were getting added Tricep devlopment, but inadequate Bicep devlopment, I'd expect some kind of stiffness, pain, or sluggish movement in the Arms, because one of those muscles counteracts the movement of the other.
Should none of these things happen, except A: then I think it's more than likely you'll be fine.
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Goodfortitude
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Re: help with arms
Hi Robert. One thing to keep in mind is that, and it's a painful truth, the more muscle we have the more we have to build upon. In other words, when we are starting out with only a relative small amount we can't expect a whole heck of a lot right out of the gate. On the brighter side, many pro body-builders started out very, very small. And, strength gains happen very quickly at your age.
Because of the nature of the bicep muscle, we use it very frequently in daily tasks. This makes it sometimes a bit tougher to "convince," like the calves. Some have suggested working the bicep more frequently. That makes sense to me. You could try doing biceps a couple times per week instead of only once. That way you still have at least two days rest between workouts. But, I wouldn't over do it (repeat month after month, year after year). You really want to keep your musculature balanced, especially at a young age. Your certainly doing enough sets in a day. Frankly, 2 to 3 really GOOD sets in a day will do a whole lot. Make sure you're eating enough to grow without going overboard and getting too fat on top of that. But, do give yourself time and don't get into a hurry as this is likely to result in either over-eating or over training.
Good luck!
Because of the nature of the bicep muscle, we use it very frequently in daily tasks. This makes it sometimes a bit tougher to "convince," like the calves. Some have suggested working the bicep more frequently. That makes sense to me. You could try doing biceps a couple times per week instead of only once. That way you still have at least two days rest between workouts. But, I wouldn't over do it (repeat month after month, year after year). You really want to keep your musculature balanced, especially at a young age. Your certainly doing enough sets in a day. Frankly, 2 to 3 really GOOD sets in a day will do a whole lot. Make sure you're eating enough to grow without going overboard and getting too fat on top of that. But, do give yourself time and don't get into a hurry as this is likely to result in either over-eating or over training.
Good luck!-
ultimatehlth
- ESTABLISHED MEMBER
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Re: help with arms
You didn't mention the rest of you workout so I'll just say this, compound movements are even more important than curls and tricep extensions, think pull-ups and bench presses. I like a routine where you hit each body part with 1 hard and 1 light workout per week separated by 3 days. The worst thing is to over train. Make sure you change the exercises you use often, increase intensity rather than amount of sets, and get plenty of rest.Sleep 7-8 hours a night. It takes muscle 96 hours to fully recover.
Lastly, we are all either victims or benefactors of our genetics. Some people have tremendous calves and never train, others have huge shoulders, but small pecs. What I am saying is ultimately your bicep size will be determined by your genetics not just your training.
Lastly, we are all either victims or benefactors of our genetics. Some people have tremendous calves and never train, others have huge shoulders, but small pecs. What I am saying is ultimately your bicep size will be determined by your genetics not just your training.