goldtips

Scotty the Body when I showed you what I was doing for my biceps routine, is five exercises to much or something? So when you said I should do this-

" Here's a shoulder/bi routine:
Shoulders
1- military press...3 x 4-6
2- wide grip upright row...3 x 6-8
3- side lateral...2 x 8-10
4- barbell shrug...3 x 8-10, 6-8, 4-6
Bi's
1-barbell curl...4 x 6-8
2-Preacher curl....4 x 6-8

next week workout:

Shoulder
1- dumbell press...3 x 6-8
2- bent lateral...3 x 8-10
3- single arm side lateral...2 x 10-12
4- dumbell shrug...3 x 10-12, 8-10, 6-8
Bi's
1-incline DB curl....4 x 6-8
2-concentration curls....4 x 6-8

Repeat."

Would it be a good idea to rotate the shoulder, and bicep exercises every week? With the Bic's can I add one or two more exercises? Or is that too much? Lastly with my nutrition you said looked liked my problem. I will buy protein powder soon. Once I start taking that you'll think my biceps(other parts to) will grow larger? I thought I could just get bigger natutally without the protein shakes, but nutition I'm learning is a BIG deal with gaining muscle. Right guys?

Scotty the Body

If you want to make Bi's and shoulders a priority, then yes I'd do them on a seprate day like you have above.
You can add anothe exercise if you like to Bi's but I'd try to keep the total sets you do for them no more than 9. Alot of people go crazy and do waaaaaay to much and never progress.

Yeah, I think nuttition is your problem, I've talked to others in the gym that seem to have the same problem with putting on size, they all say how good they start but after a couple months they can't gain in weight and size. I ask them what they're diet is like and most of them arn't taking in near enough Protien and not eating at the right times. You don't have to buy the Protien powder, you can get enough from real food like Eggs, Tuna, Oatmeal and other foods high in protien, the powder just makes it easier to get enough when your to busy to eat.

Cool

gopro

For biceps you will grow more by doing less, but doing it more intensly. I do no more than 6 sets for biceps, and my arms are 20" pumped...yes, I am natural. The bis do not need a lot of work, but they do respond to intensity. If you can't destroy them in 6 sets, you are not hitting them hard enough!

Another bicep trick: make sure to train the brachialis as well. This muscle lies in between the bicep and tricep, and when fully developed will "push the bicep up higher." This gives the appearence of more peak.

Sample routine:

-barbell curl...2 x 6-8
-preacher dumbell curl...2 x 8-10
-overhead cable curl...2 x 10-12
-hammer or reverse curl...2 x 6-8

All of this also applies to delts, but your volume can be a bit higher...8-9 sets.

Monthly columnist for Muscular Development and Ironman magazines.

GOLIATH LABS Sponsored Athlete/Board Rep

www.prrstraining.com Time to GROW Without Plateau!

Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
Send me a PM or e-mail if interested. Thank you.

goldtips

Gopro you have four exericises listed above

barbell curl...2 x 6-8
-preacher dumbell curl...2 x 8-10
-overhead cable curl...2 x 10-12
-hammer or reverse curl...2 x 6-8

Now all of these are 2X's, but the last one hammer/reverese curls makes it a total of 8 sets. Shouldn't that be eliminated? Because you said you do more the 7 sets? Would this be feeble?-
Week 1
-barbell curl...2 x 6-8
-preacher dumbell curl...2 x 8-10
-overhead cable curl...2 x 10-12
With this I'll have six sets total. Can I do eight? Or do you think six sets of heavy loaded weight is better?
Week 2
- reverse curl...2 x 6-8
-Hammer curls.... 2X 6-8
-?
-?

gopro

The hammer curls and reverse curls are being used to target the BRACHIALIS...yes, there is some bicep crossover, but the direct bicep work is only six sets.

If you feel that your biceps have had enough after 4 sets than you can do 2 bicep exercises and 1 brachialis.

I judge this day to day. Sometimes it takes me 4 sets to kill my bis, sometimes 6...but never more than that!

Monthly columnist for Muscular Development and Ironman magazines.

GOLIATH LABS Sponsored Athlete/Board Rep

www.prrstraining.com Time to GROW Without Plateau!

Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
Send me a PM or e-mail if interested. Thank you.