Help

**Rusty** · 04-09-2002, 08:28 AM

I've been reading a few threads about this routine or that routine......and have gotten some really good ideas from you guys. THANKS.

About six weeks ago, I changed my routine for my bicep's.

1-set of reverse curls......8-12 reps
1-set of ez bar curls........8-12 reps
1-set of standing db curls 8-12 reps
1-set of one arm preachers 8-12 reps
rest 45 seconds

repete above two more times for a total of 3-sets of each always going up in weight.

Now I'm eating like a horse and have made some increases in size,........And I never do them in the same order. I always change them around somewhat.

Any advice please.

**Robboe** · 04-09-2002, 08:38 AM

Reduce volume.

12 sets for biceps is unreal as far as i'm concerned.

I do 1 set of hammers after my back work.

Besides, why are you so determined to build your biceps? Big biceps belong to big guys. Get your self big and your biceps will come.

**Rusty** · 04-09-2002, 08:41 AM

Originally posted by The_Chicken_Daddy
Reduce volume.

12 sets for biceps is unreal as far as i'm concerned.

I do 1 set of hammers after my back work.

Besides, why are you so determined to build your biceps? Big biceps belong to big guys. Get your self big and your biceps will come.

I work every body part that way...........not just bi's. I just picked that part as an example. I'm also doing cardio 6-days/week and eating about 3500 calories/day

**ZECH** · 04-09-2002, 08:49 AM

IPMC...How much weight in each set??

**Robboe** · 04-09-2002, 08:50 AM

You are trying to gain size right?

What kind of cardio do you do, and for how long?

how old are you?

**Rusty** · 04-09-2002, 08:54 AM

Originally posted by The_Chicken_Daddy
You are trying to gain size right?

What kind of cardio do you do, and for how long?

how old are you?

Chicken, I'm 40 yoa and I'm riding a stationary bike for 20 min. each of the six days. It's just enough to keep the BF down.

The 20 min cardio routine is based like this

Min 1&2 = light speed
Min 3 = moderate speed
Min 4 = mderate to high speed
min 5 = high speed
min 6 = light speed

and so on repeating till I reach min. 20.

**Rusty** · 04-09-2002, 08:56 AM

Originally posted by dg806
IPMC...How much weight in each set??

Not real heave.....

reverse curls starting at about 20lbs + bar and working up
ez bar = 60lbs and working up
standing db curls 45lbs and working up
one arm preachers starting at 45lbs and working up.

**Rusty** · 04-09-2002, 08:57 AM

Also, I might add.........I never get sore working any bodypart anymore...........NEVER......not sure if thats good or bad. But I feel like I'm not working hard enough.

**ZECH** · 04-09-2002, 09:09 AM

Originally posted by IPMC
Also, I might add.........I never get sore working any bodypart anymore...........NEVER......not sure if thats good or bad. But I feel like I'm not working hard enough.

Not knocking you, but that is what I was thinking.............I worked my biceps yesterday and they are sore today! But I try to go heavy. Maybe that is why I keep tendonitis in my elbow..Try increasing your weight by 10 pounds/set while dropping the total sets to 9. And if that is too easy next week add another 5 lbs or so.....those weight sound heavy to me though...how big are your arms??

**esmerelda** · 04-09-2002, 09:17 AM

I could really make some juicy comments on how to increase your size right about now...but I will be good only this once!!!! In my books...if it aint hurting the next day...your just not pushing it far enought!!!! And no that wasnt ment to be pornal either!!!!

**Rusty** · 04-09-2002, 09:18 AM

Originally posted by dg806

Not knocking you, but that is what I was thinking.............I worked my biceps yesterday and they are sore today! But I try to go heavy. Maybe that is why I keep tendonitis in my elbow..Try increasing your weight by 10 pounds/set while dropping the total sets to 9. And if that is too easy next week add another 5 lbs or so.....those weight sound heavy to me though...how big are your arms??

They are not big........they are portportionat to the rest of me. (lacking in the chest) they measure 17 1/2"

**Prince** · 04-09-2002, 09:24 AM

The most over-worked muscle(s) are biceps and triceps!

I worked biceps last night. I did 4 sets of preacher curls, and 2 sets of hammer curls.

**Rusty** · 04-09-2002, 09:27 AM

Originally posted by Prince
The most over-worked muscle(s) are biceps and triceps!

I worked biceps last night. I did 4 sets of preacher curls, and 2 sets of hammer curls.

So, Prince......since I'm working every muscle group like that, does that mean I'v over working everything? And why am I not getting sore anymore. my movements are slow and form is good. I mean I get one hell of a pump while I'm lifting. Just never get sore. And I feel that as much as I'm doing, I should feel something the next day.

**Prince** · 04-09-2002, 09:33 AM

Originally posted by IPMC
So, Prince......since I'm working every muscle group like that, does that mean I'v over working everything? And why am I not getting sore anymore. my movements are slow and form is good. I mean I get one hell of a pump while I'm lifting. Just never get sore. And I feel that as much as I'm doing, I should feel something the next day.

There could be several reasons that you're not getting sore.
Maybe you need to take some time-off, you're overtrained. Adaption, change your routine, whether it be increasing weight, use different exercises, incorporate something like forced reps, giant sets, etc.
However, do not guage your work-outs by how sore you get. There are times that I have a great work-out, but I do not end up being sore then next day.

**Scotty the Body** · 04-09-2002, 09:50 AM

My bi's and Tri's didn't start getting sore or gaining in strength till I dropped my volume down and quit doing so many different exercises each time.
With arms anyway, I've found LESS is more.

**Prince** · 04-09-2002, 09:51 AM

Just an example, 2 days ago I worked legs (it was my heavy leg day) I decided I would just do leg press. I went heavier than I have gone in months, jumped over to leg extensions, again went pretty heavy, did 3 sets. My quads were on fire! Decided to do some stiff-legged deads (it had been 2 work-outs since I did them last), then finished with 2 set of leg curls.

The only thing that was sore the next day was my hamstrings! In fact they're still sore. I had expected my quads to be sore.

**Rusty** · 04-09-2002, 10:00 AM

Do you think part of it could be that I'm hitting diff exercises 1-set each wait 45 seconds then do another 1-set each.......??

Did that make sense?

**ALBOB** · 04-09-2002, 11:27 AM

Originally posted by IPMC since I'm working every muscle group like that, does that mean I'v over working everything?

Absolutely not. Larger muscle groups can handle much more work. No slam against your biceps, biceps are one of the smallest muscles on ANY body and therefore can't handle as much volume of work. Chicken Daddy touched on a VERY good routine earlier. Go through your normal back routine with all the pulling you can handle; barbell rows, cable rows, chins, etc. By the time you're done with all that rowing your biceps should be pumped BIG TIME. No matter how much you're able to isolate your lats, doing rowing movements is going to hit your biceps pretty hard as a secondary muscle. It's now just a matter of choosing ONE biceps movement and hitting it HARD for three, maybe four sets. Do that and tell me how your bi's feel the next day. (Although DOMS is not a good/reliable indication of how hard a muscle has been worked. I'm with ya' though, I love that feeling.)

P.S. The same holds true for triceps. Do your normal chest routine and then chose one triceps movement and hit it HARD . You'll see great results.

**Rusty** · 04-09-2002, 11:49 AM

thanks eveyone......I appreciate all the feedback. I know that in the lifting world, there comes a time when we ALL doubt ourselfs.

**Prince** · 04-09-2002, 12:20 PM

currently I am working biceps with chest, and triceps with back.

**ALBOB** · 04-09-2002, 12:39 PM

Originally posted by Prince
currently I am working biceps with chest, and triceps with back.

I've never been able to bring myself to try that. I don't know if it's because I'm a coward or I just let my thinking get in the way of progress. In my case, my THEORY is that your/my biceps will be too weak for a good back workout when that time rolls around. And the same for my triceps during a chest workout. For instance, if you work back/tri on Monday, have your triceps recovered enough to get a truely good chest workout by whatever day you work chest?

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