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My biceps wont seem to grow...help


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Posted by: Premiere

I just began working out again about a month and a half ago due to basketball season starting back up and my legs are growing just like i want them too, but not these damn biceps here is my bicep work out:

Standing preacher curls 3 sets 8-10 reps
Military Press 3 sets 8-10 reps
Incline bench Press 3 sets 8-10 reps
Hammer Curl 3 sets 8-10 reps
Lying Cable Curls 3 sets 8-10 reps

what should i change or add?? help me please!!


Posted by: plouffe

Military Press 3 sets 8-10 reps
Incline bench Press 3 sets 8-10 reps

First of, Those movements don't hit the biceps at all. Check this out:

Standing Curls - 4 X 10 -- Almost to failure everyset.
Incline Curls - 3 X 10 -- Almost to failure everyset.
Preacher Curls - 3 X 10 -- Last set to failure with addition assisted reps. * Get somebody to help lift a little off.

Another movement you should do is alternating dumbbell curls. Lift heavy as hell, perfect form, and with intensity -- and your biceps should be explodin! Goodluck man.

P.S -- Don't work your biceps until they are fully recovered.






Posted by: plouffe

Premier - List your entire workout. If your looking for arm size, you should concentrate on triceps also. They make up two thirds of your arm -- and for arm mass ; Huge Triceps is the only way to go.


Posted by: Premiere

Biceps:
Standing preacher curls 3 sets 8-10 reps
Standing Curls 3 sets 8-10 reps
Incline Curls 3 sets 8-10 reps
Hammer Curl 3 sets 8-10 reps
Lying Cable Curls 3 sets 8-10 reps
Alternating Dumbbell Curls 3 sets 8-10 reps
Standing Concentration Curls 3 sets 8-10 reps

Triceps:
Standing triceps press 3 sets 8-10 reps
French Press 3 sets 8-10 reps
Rope Press down 3 sets 8-10 reps
Close Grip Bench Press 3 sets 8-10 reps


since u say triceps is the way to go...can u give me some more tricep excer.?


Posted by: plouffe

Yeah -- Skull Crushers / Close Grip's / Reverse Pulldowns / Dips / Tricep Extension


Here are the best movements I believe for tricep development and mass.


Posted by: Var

Quote:
Originally posted by Premiere
Biceps:
Standing preacher curls 3 sets 8-10 reps
Standing Curls 3 sets 8-10 reps
Incline Curls 3 sets 8-10 reps
Hammer Curl 3 sets 8-10 reps
Lying Cable Curls 3 sets 8-10 reps
Alternating Dumbbell Curls 3 sets 8-10 reps
Standing Concentration Curls 3 sets 8-10 reps

Triceps:
Standing triceps press 3 sets 8-10 reps
French Press 3 sets 8-10 reps
Rope Press down 3 sets 8-10 reps
Close Grip Bench Press 3 sets 8-10 reps


since u say triceps is the way to go...can u give me some more tricep excer.?
Is this all in one workout??? Might want to try cutting down the volume. My arms respond best using 2-3 exercises for bi's and 2-3 for tri's. Usually, no more than 16 or 18 total sets for arms.


Posted by: HoldDaMayo

I COMPLETELY agree with you Var... biceps are a very small muscle group and get worked pretty hard doing most back exercises...


Posted by: tjwes

You`ve got 21 sets for biceps there.Way too much ,cut back to 8-10 sets!


Posted by: NeedMuscleMass

I was told rule of thumb is 9 sets for small muscles (bis, tris) and 12-14 for bigger muscles (quads etc)


Posted by: HoldDaMayo

9 sets sounds about right.. i mean give or take... that would mean 3 exercises for biceps... some might do 2 exercises at 4 sets each... but that would seem to be a better choice imo...


Posted by: Darkkmind

Yeah that's way too much for one workout! Lift heavy and use proper form.
Biceps -
preacher curls (I never heard of a standing preacher curl) 3 sets 3-6 reps
Standing Curls 3 sets 3-6 reps
Seated Concentration Curls 3 sets 3-6 reps
Triceps-
Close Grip Bench Press 3 sets 3-6 reps
Skullcrushers 3 sets 3-6
Tricep Pushdown (Make sure to use the rope) 3 sets 3-6
Dips(add weights if thats to easy) 2-3 sets 10-12
I used to use this routine and it worked great for me. I now use gopro's workout. You might check that out too. http://ironmagazineforums.com/showth...threadid=12761


Posted by: PreMier

Your biceps wont grow, because you need a NEW name!



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