biceps

[vinceforheismen]

Biceps have always been my slowest growing muscle. I hate it. I know i have gone up in weight but you cant tell by looking at it..... What do you think is the best bicep exercise?

 

[GFR]

Post your entire workout now and we will see what the problem is.

 

[vinceforheismen]

Sundays: Shoulders, back
Monday: Legs, cardio
Wed: Chest, lats
Thursday: Biceps, cardio
Sat: abs

 

[vinceforheismen]

triceps on wed's also.

 

[The13ig13adWolf]

loading parameters too .

 

[vinceforheismen]

whats loading parameters? sorry im new to this.

 

[P-funk]

sets x reps

 

[vinceforheismen]

Shoulders:
Standing Barball Military Press 3setsx8reps
Seated Dumbbell Shoulder press 3 sersx8reps
Front Dumbbell Raises 3setsx8 reps each arm.
Lateral Raises 3 setsx8reps
Pull ups 3 setsx15 reps

Legs:
Squats 3 setsx10reps
Leg extension 3 sets 8reps
Stiff leg dead lift 3 sets 8 reps
Calf raises 3 sets 8 reps
Run on treadmill for 20 mins

Chest lats:
Flat bench press: 4 sets 8 reps
Incline bench press: 3 sets 8 reps
flat dumbbell bench press: 3 sets 8 reps
Dumbbell flys 3 sets 8 reps
Lat pull downs: 3 sets 10 reps
Dips: 3 sets 8 reps
Skull Crushers: 3 sets 8 reps

Biceps:
EZ CURL barbell curls/: 3 sets 8reps
Standing dumbbell curls: 3 sets 8 reps in each hand.
Preacher curls: 3 sets 8 reps
sitting hammer curls: 3 sets 8 reps
Run for 20 mins on treadmill

Abs:
Crunches on a yoga ball: 3 sets 15 reps
Crunchs on ground: 3 sets 15 reps

 

[GFR]

Shoulders:
Standing Barball Military Press 3setsx8reps
Seated Dumbbell Shoulder press 3 sersx8reps
Front Dumbbell Raises 3setsx8 reps each arm.
Lateral Raises 3 setsx8reps
Pull ups 3 setsx15 reps

Legs:
Squats 3 setsx10reps
Leg extension 3 sets 8reps
Stiff leg dead lift 3 sets 8 reps
Calf raises 3 sets 8 reps
Run on treadmill for 20 mins

Chest lats:
Flat bench press: 4 sets 8 reps
Incline bench press: 3 sets 8 reps
flat dumbbell bench press: 3 sets 8 reps
Dumbbell flys 3 sets 8 reps
Lat pull downs: 3 sets 10 reps
Dips: 3 sets 8 reps
Skull Crushers: 3 sets 8 reps

Biceps:
EZ CURL barbell curls/: 3 sets 8reps
Standing dumbbell curls: 3 sets 8 reps in each hand.
Preacher curls: 3 sets 8 reps
sitting hammer curls: 3 sets 8 reps
Run for 20 mins on treadmill

Abs:
Crunches on a yoga ball: 3 sets 15 reps
Crunchs on ground: 3 sets 15 reps

Sundays: Shoulders, back
Monday: Legs, cardio
Wed: Chest, lats
Thursday: Biceps, cardio
Sat: abs

Simple.....you are hitting biceps 2 days in a row...and why in the world would you do 12 sets of biceps


Push...chest/delts/triceps
pull.....Lats/ biceps/ traps
off
legs....quads/hamstrings/calfs
off
repeat cycle


2-3 compound movements per large muscle.....1-2 exercise for small muscles 3-4 sets each exercise

 

[vinceforheismen]

So im overworking my biceps? Thanks man.

Push...chest/delts/triceps
pull.....Lats/ biceps/ traps
off
legs....quads/hamstrings/calfs
off
repeat cycle

is that the schedule i should follow?

 

[GFR]

So im overworking my biceps? Thanks man.

Push...chest/delts/triceps
pull.....Lats/ biceps/ traps
off
legs....quads/hamstrings/calfs
off
repeat cycle

is that the schedule i should follow?

It's one option, you could also do a total body workout 2-3 times a week or a upper body lower body split. It depends on what you would rather do.

 

[PWGriffin]

So im overworking my biceps? Thanks man.

Well that COULD be it...but the question I have is...have you been gaining weight and putting on size and ur arms not grown?? Because you CAN get stronger without getting bigger...

and biceps are small muscles too, they don't grow like legs and backs do...I've put an inch on my arms in the last few months and I can't exactly look in the mirror and see that inch, know what I mean??

 

[vinceforheismen]

yea i know what you mean. I havent gained weight at all.

 

[kenwood]

try incline db curls their awesome after i do them i have an awesome pump

 

[Squaggleboggin]

try incline db curls their awesome after i do them i have an awesome pump

Also realize that the 'pump' and DOMS are not indicators of progress. Numbers will tell you whether you're progressing; soreness will tell you whether you're fatigued.

 

[kenwood]

Also realize that the 'pump' and DOMS are not indicators of progress. Numbers will tell you whether you're progressing; soreness will tell you whether you're fatigued.

haha true if u wanna know if ur progressing take measurments

 

[rgrmike74]

on the soreness responce... you sayiing that if you dont wake up sore then you didnt work hard enough? just wondering cause i am not getting sore in my bi's and tri's like i do for legs and chest...but my workouts are seeming to go well... great pumps and higher weights..

arms=16 1/8 pre workout
arms= 17 post work out wish this was pre workout measurement

 

[LexusGS]

First of all...........
Who in the world told you that you need to train the bicep?

 

[kenwood]

First of all...........
Who in the world told you that you need to train the bicep?

I DID! is that a fucking problem? lol

 

[kenwood]

btw u dont need to train em but it dont hurt to

 

[LexusGS]

btw u dont need to train em but it dont hurt to

what?

 

[LexusGS]

kenwood, is this you getting your ass beat?
http://youtube.com/w/fights?v=RPdp3r0LEwU&search=fight

 

[GFR]

kenwood, is this you getting your ass beat?
http://youtube.com/w/fights?v=RPdp3r0LEwU&search=fight

"They" can never fight one on one.....

 

[TheCurse]

if you want to grow, you must eat more.

 

[vinceforheismen]

Why dont i need to train em?

 

[vinceforheismen]

The Curse: u freking jacked as hell. How long have you been working out? What supplements have you been taking?

 

[TheCurse]

thanks man
i used to take glutamine and creatine religiously.
ive been at it for around 5 years, with some major injuries in there that set me back almost to start.
all i know is what works for me, and i can tell you that i didnt start growing in size until i started turning eating into a job. and i never just grew one part of my body, the whole thing comes along. i started at around 155 pounds (im 6'1) at 25 yrs old. now im 30 and around 210-215. most of my weight gain came in the space of one year.

so you want bigger biceps? make a kick ass back day workout with hypertrophy as a goal. sure you will have some bicep curls in there, but the focus should be on the movements where you move the big weights. its not like your back is gonna get big and your arms stay small.

its all connected.

actually, i used to never ever do any bicep curls at all. im not exaggerating. none at all. back day was just too long and exhausting. just my pullup routine takes 20 minutes. i did however do a number on my triceps after chest on chest day. and if you look at my arm, you can see my triceps are a lot bigger than my biceps, but its not like i dont have any biceps, see? ive started doing more curling in the last 6 months though, just for fun. like a change or something, dunno, you gotta keep it fun.

 

[Burner02]

Shoulders:

Standing Barball Military Press 3setsx8reps
Seated Dumbbell Shoulder press 3 sersx8reps
Front Dumbbell Raises 3setsx8 reps each arm.
Lateral Raises 3 setsx8reps
Pull ups 3 setsx15 reps

Legs:
Squats 3 setsx10reps
Leg extension 3 sets 8reps
Stiff leg dead lift 3 sets 8 reps
Calf raises 3 sets 8 reps
Run on treadmill for 20 mins

Chest lats:
Flat bench press: 4 sets 8 reps
Incline bench press: 3 sets 8 reps
flat dumbbell bench press: 3 sets 8 reps
Dumbbell flys 3 sets 8 reps
Lat pull downs: 3 sets 10 reps
Dips: 3 sets 8 reps
Skull Crushers: 3 sets 8 reps

Biceps:
EZ CURL barbell curls/: 3 sets 8reps
Standing dumbbell curls: 3 sets 8 reps in each hand.
Preacher curls: 3 sets 8 reps
sitting hammer curls: 3 sets 8 reps
Run for 20 mins on treadmill

Abs:
Crunches on a yoga ball: 3 sets 15 reps
Crunchs on ground: 3 sets 15 reps

Might wanna switch some things up as well.
You are only doing Pull ups... on 'back day.'
Then you are doing lat pull downs a couple days later. Those are basically a variation of the same movement.
I did not see any 'rowing' exercises...

SHOULDERS:
Again you are doing 2 of the same exercise: Standing / sitting mil presses.
No rear lateral raises or trap work. (shrugs)
**from experience: I was doing a lot of incline benching??????no bent over lateral raises???.my anterior delts overpowered the rest???and I started to look rounded over. If you are beginning to look like that, drop the front raises and hit the rears hard to get balance.

Chest:
2 of same again: bench press and DB bench press. (flat)

ARMS:
You are only doing 2 exercises for tris...and 4 for bis.....

As said previously, try different workouts. Yours look like they are a little bit all over the place.
1) Do push one day, pull the next, day off, repeat, take weekend off, start again
2) Do whole body 3X per week
3) Do one BP per day, 2 on, 1 off, 2 on, 2 off. (Mon, tues, thurs, fri)

Change your rep range from time to time. (higher / lower reps)
You are already doing it, but to reiterate: Do your compound exercises first.
Ex: Delts: Mil press, then raises

On leg day??????if you can run???.for 20 minutes AFTER your leg workout???.something is wrong???.you should be walking ???funny??? when u have finished that workout. (legs feel like jelly, almost go out from under you???.negotiating steps is a burden?????? J

You can do 3 sets of 15 on pull ups? AWESOME! Time to add weight. Keep that grip WIDE

 

[Burner02]

actually, i used to never ever do any bicep curls at all. im not exaggerating. none at all. back day was just too long and exhausting. just my pullup routine takes 20 minutes. i did however do a number on my triceps after chest on chest day. and if you look at my arm, you can see my triceps are a lot bigger than by biceps, but its not like i dont have any biceps, see? ive started doing more curling in the last 6 months though, just for fun. like a change or something, dunno, you gotta keep it fun.

how 'bout that....me too....(I've got tendonitis in my right arm...curling really affected it) Even had to use straps to keep pressure off when doing back exercises..

 

[vinceforheismen]

thanks for all the help! But when you say push-pull days. what does that mean??