Biceps, need help

Charger · 01-30-2001, 04:24 PM

I need some ideas to get more size. My biceps are lagging behind. Should I be doing more reps-less weight? or just the opposite. I've done both but was wondering if I need to stick to one or the other?

01-30-2001, 05:11 PM

Try this......
instead of favoring one rep scheme over the other use both.

Next time you work out do a set of low reps(4-8) and then rest and do a set of high reps(12-20)

This way your effectively hitting both types of muscles fibres.

------------------
train smart not hard

**Prince** · 01-30-2001, 06:23 PM

what exercises are you doing for biceps?

I try to "change it up" every bicep work-out, and this seems to help.

Sometimes I'll do heavy barbell curls, the next work giant and supersets, the next one preacher curls, etc.

------------------
train hard!

Mule · 01-30-2001, 06:59 PM

Heavy straight bar curls in your wrists can take it. Mixed with 2 sets of heavy preacher curls (if your wrists can take it) with 2 sets of lighter more reps. Finish up with a concentration type exercises for 2 sets. (Works for me so far)

[This message has been edited by Mule (edited 01-30-2001).]

bigbear41 · 01-31-2001, 03:37 AM

do preacher curls and use the heavy-light system of training

preacher curl 4x6,2x20
this should help

bigbear

------------------
http://pub45.ezboard.com/bbigbearsweighttraining

Charger · 01-31-2001, 06:34 PM

Thanks guys! I believe I'll try the heavy and light. I've tried both but not together, I like it. As far as what do I do for biceps, I've tried everything with one exception only because they kill my elbows. I can't curl with a straight bar!

Large And In Charge · 01-31-2001, 06:55 PM

Charger

How often do you work biceps and what muscle groups do you work them with? Also what does your routine look like? The answers to these questions might be why they are lagging. You might be overtraining them as well depending how much your biceps come into play with other exercises.

------------------
If you build it they will come

Charger · 02-01-2001, 03:22 PM

I am now in a push pull routine.
Mon Chest/tri's /shldrs
Tues off
Weds. Back/Biceps
Thurs. off
Fri Chest/tri's Sat Legs
Sun off

My previous routine I worked everything twice a week except my chest. This new routine is part of a 50lb gain in bench routine which I am thinking about dropping.

Large And In Charge · 02-02-2001, 05:00 AM

Well your routine looks good! I also like mac's idea about doing different rep schemes. I've tried this training approach and it does work for me. So just give it a try, it just might be the best thing that ever happened to your biceps!

------------------
If you build it they will come

Bench_It · 02-02-2001, 05:28 AM

Charger...why are you thinking about dropping the 50# bench program? I'm doing it right now and it seems to be working great. I'm in week four and I can see improvements.

------------------
Shut Up and LIFT!!

Charger · 02-02-2001, 01:58 PM

Bench-it
Shoulders, I'm at workout no 5 on Mon and I am also making gains but my shoulders are a little sore. I have battled this in the past and don't want to go down that road again. I will decide next week. I also miss working other body parts harder. I have done some extra work but still cut back for this routine. I really can't decide?

Bench_It · 02-05-2001, 05:23 AM

Fair'nuff. I started playing with my routine...adding a bunch of othr stuff. That almost screwed me up. But now I've backed off to about 4-6 exercises per workout, and seem to be improving on everything. My shoulders did hurt for a while because I was doing too much. I was doing the bench routine, then decline (or incline), then shoulder press. By the time I got to shoulder press I was only doing about half my workout weight. After I deleted the decline/incline, everything came back and I started going up and feeling good. I'd say go by the routine or even delete or move a few things if need be.

------------------
Shut Up and LIFT!!

Charger · 02-05-2001, 04:45 PM

I have decided to carry on. Today went well and shoulders are feeling good. What seems to get me in trouble is not the amount but rather lifting heavy. Also a friend of mine who also is trying this talked to a high school football coach and he said that this program really does work BUT, as soon as you go off of it your bench weight will go back down. It kinda makes me wonder if it's worth the risk.

01-30-2001, 04:24 PM	#1
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	Biceps, need help BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I need some ideas to get more size. My biceps are lagging behind. Should I be doing more reps-less weight? or just the opposite. I've done both but was wondering if I need to stick to one or the other?

01-30-2001, 05:11 PM	#2
mac sloan Guest Posts: n/a	Try this...... instead of favoring one rep scheme over the other use both. Next time you work out do a set of low reps(4-8) and then rest and do a set of high reps(12-20) This way your effectively hitting both types of muscles fibres. ------------------ train smart not hard
mac sloan Guest Posts: n/a

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01-30-2001, 06:23 PM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,276 Blog Entries: 25 Photos: 313	what exercises are you doing for biceps? I try to "change it up" every bicep work-out, and this seems to help. Sometimes I'll do heavy barbell curls, the next work giant and supersets, the next one preacher curls, etc. ------------------ train hard!

01-30-2001, 06:59 PM	#4
Mule Great American Nightmare Join Date: Jan 2001 Location: Wheeling Posts: 888	Heavy straight bar curls in your wrists can take it. Mixed with 2 sets of heavy preacher curls (if your wrists can take it) with 2 sets of lighter more reps. Finish up with a concentration type exercises for 2 sets. (Works for me so far) [This message has been edited by Mule (edited 01-30-2001).]

01-31-2001, 03:37 AM	#5
bigbear41 Registered User Join Date: Jan 2001 Location: huntingdon wva Posts: 3	do preacher curls and use the heavy-light system of training preacher curl 4x6,2x20 this should help bigbear ------------------ http://pub45.ezboard.com/bbigbearsweighttraining

01-31-2001, 06:34 PM	#6
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	Thanks guys! I believe I'll try the heavy and light. I've tried both but not together, I like it. As far as what do I do for biceps, I've tried everything with one exception only because they kill my elbows. I can't curl with a straight bar!

01-31-2001, 06:55 PM	#7
Large And In Charge Member Join Date: Nov 2000 Posts: 355	Charger How often do you work biceps and what muscle groups do you work them with? Also what does your routine look like? The answers to these questions might be why they are lagging. You might be overtraining them as well depending how much your biceps come into play with other exercises. ------------------ If you build it they will come

02-01-2001, 03:22 PM	#8
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	I am now in a push pull routine. Mon Chest/tri's /shldrs Tues off Weds. Back/Biceps Thurs. off Fri Chest/tri's Sat Legs Sun off My previous routine I worked everything twice a week except my chest. This new routine is part of a 50lb gain in bench routine which I am thinking about dropping.

02-02-2001, 05:00 AM	#9
Large And In Charge Member Join Date: Nov 2000 Posts: 355	Well your routine looks good! I also like mac's idea about doing different rep schemes. I've tried this training approach and it does work for me. So just give it a try, it just might be the best thing that ever happened to your biceps! ------------------ If you build it they will come

02-02-2001, 05:28 AM	#10
Bench_It Worst Nightmare Elite Member Join Date: Jan 2001 Location: VA, USA Posts: 93	Charger...why are you thinking about dropping the 50# bench program? I'm doing it right now and it seems to be working great. I'm in week four and I can see improvements. ------------------ Shut Up and LIFT!!

02-02-2001, 01:58 PM	#11
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	Bench-it Shoulders, I'm at workout no 5 on Mon and I am also making gains but my shoulders are a little sore. I have battled this in the past and don't want to go down that road again. I will decide next week. I also miss working other body parts harder. I have done some extra work but still cut back for this routine. I really can't decide?

02-05-2001, 05:23 AM	#12
Bench_It Worst Nightmare Elite Member Join Date: Jan 2001 Location: VA, USA Posts: 93	Fair'nuff. I started playing with my routine...adding a bunch of othr stuff. That almost screwed me up. But now I've backed off to about 4-6 exercises per workout, and seem to be improving on everything. My shoulders did hurt for a while because I was doing too much. I was doing the bench routine, then decline (or incline), then shoulder press. By the time I got to shoulder press I was only doing about half my workout weight. After I deleted the decline/incline, everything came back and I started going up and feeling good. I'd say go by the routine or even delete or move a few things if need be. ------------------ Shut Up and LIFT!!

02-05-2001, 04:45 PM	#13
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	I have decided to carry on. Today went well and shoulders are feeling good. What seems to get me in trouble is not the amount but rather lifting heavy. Also a friend of mine who also is trying this talked to a high school football coach and he said that this program really does work BUT, as soon as you go off of it your bench weight will go back down. It kinda makes me wonder if it's worth the risk.