biceps

Laurie1 · Post by **Laurie1** » Tue May 12, 2009 3:47 am

i havent seen any improvment in biceps for about 1 month now

this is bicep routine atm.
sunday
Bicep Curls - Sets 2
Barbell Curls - Sets 2

thursday
Hammer Curls - Sets 2
Barbell Curls - Sets 2

i was thinking about adding a set of concentration curls on to this what do you think ?

and on sunday i do 8 reps and on thursday i do 5 reps.

swanso5 · Post by **swanso5** » Tue May 12, 2009 6:16 am

do you really think you're arms aren't growing because of a lack of curls?

did you see any improvement in your deadlift last mth?

www.uponlinetraining.com

Packard · Post by **Packard** » Tue May 12, 2009 8:56 am

Concentration curls are good for developing a peak, but not for growing size.

Try making one set quite heavy and one set with lots of reps and a lower weight in place of a couple of your existing sets. This might spark a change.

lens_d · Post by **lens_d** » Tue May 12, 2009 10:30 am

I have the same prob trying to get biceps to grow. arms have been 16 inches for what seems like almost a year. what seemed to help was doing lots of back (pulling exercises) and chinups with arm days worked em hard.

recently i gave up i figure they will grow when the rest of me does they wont have a choice lol

Laurie1 · Post by **Laurie1** » Tue May 12, 2009 12:19 pm

im gunna start doing some chin ups when i get a chin up bar to see if that helps better than curls and im probily going to do some back.

lens_d · Post by **lens_d** » Tue May 12, 2009 12:32 pm

don't give up the curls just dont count on em 100% pulling exercises work your biceps too

Laurie1 · Post by **Laurie1** » Tue May 12, 2009 12:39 pm

ill just do barbell curls and chin ups for biceps

RK19 · Post by **RK19** » Tue May 12, 2009 1:14 pm

cant beat chinups. reverse grip curls are better than regular though...give them a shot and youll know why.

Laurie1 · Post by **Laurie1** » Tue May 12, 2009 1:30 pm

Sunday - Bicep Curls - Sets 2
Barbell Curls - Sets 2
Concentration Curls - Sets 1
Single Arm Dumbbell Extensions - Sets 3
= 8 Reps.

Tuesday - Squats - Sets 4
Single Arm Dumbbell Extensions - Sets 3 = 4 Reps.
Deadlift - Sets 4
= 8 Reps.

Thursday - Barbell Curls - Sets 2
Hammer Curls - Sets 2
Military Press - Sets 3 = 8 Reps.
Deadlift - Sets 4
= 5 Reps

what do you think about this routine i would do chin ups but no chin up bar.

and arnt reverse curls for forarms ?

RK19 · Post by **RK19** » Tue May 12, 2009 1:37 pm

buy a chinup bar that fits between a doorframe.

reverse curls will hit the brachlias(muscle under the bicep)

Laurie1 · Post by **Laurie1** » Tue May 12, 2009 1:57 pm

im gunna buy one when i get some money
and what do you think about the routine ?

lens_d · Post by **lens_d** » Tue May 12, 2009 2:22 pm

looks to be on the weak side to me. You should put down your purse and pick up some iron.

ha ha just buggin ya

seriously though it needs work if you only want to work out 3 days a week best to do full body all you have there is deadifts and arms. what about your chest and back those are two fav things to workout.

Laurie1 · Post by **Laurie1** » Tue May 12, 2009 2:56 pm

lol
i would do chest but dont have a bench and press ups just didnt do anything to chest.
and back im guna start doing soon.

and why when i finish a set of deadlifts bum aches for a few seconds but no where else ?

Packard · Post by **Packard** » Tue May 12, 2009 3:35 pm

Full range of motion curls are essential for a good biceps development. Make sure you let your arm down to the full extension between reps. A lot of people keep their arms slightly cocked even at the bottom of their lift. This is a no-no.

Also the same applies to chin ups. You have to go to a full relaxed arm position to get the full development of the biceps.

With curls, the bottom of the motion works the area of your biceps nearer your elbow. The top of the motion works the peak. If you neglect the bottom of the motion you will end up with a high peak but an abreviated looking muscle. Most unimpressive.

From an arm size point of view your triceps make a bigger contribution. About 40% of your arm size is from biceps and 60% from your triceps.

swanso5 · Post by **swanso5** » Tue May 12, 2009 9:51 pm

recently i gave up i figure they will grow when the rest of me does they wont have a choice lol

this man is fully converted

program is too imbalanced

day 1 - deads, row, one arm push ups, arms

day 2 - lunges, row, chin ups, arms

day 3 - squats, row, shoulder press, arms

something like that

www.uponlinetraining.com