Help W/ Biceps/Forearms

[mikeguatamo]

I started lifting weights about three years ago. The first year was a huge learning experience for me (didn't make any gains, just ended up gaining more weight). The middle of the second year is when I started to see gains. I was using the Max-OT workout regime as well as supplementing w/ Creatine & VP2 Whey Isolate. Two months later, I made my biggest gains ever and people really started noticing/complimenting. Then due to personal reasons I had to quit training for about three months. I lost everything. I trained off and on the following year but really got serious in the past four months. I have made gains since then, but very minimal. The Creatine/VP2 don't seem to be working half as good as they used to. I'm still trying to find that "sweet spot" to every exercise. I'm getting there, but my biceps/forearms have always been my weakest muscle groups. I have seen extremely small (if any) gains thus far. My forearms never seemed to get a good workout without a good bicep workout (I train on same day). I either end up holding the bar with a grip that seems too wide or too narrow. I can't find that sweet spot. I've watched/looked at a great number of bodybuilding videos/pictures for proper form. But when I try to mimic the same technique it never seems to put enough emphasis on my biceps. Any and all advice is welcome. Thanks.

 

[Witchblade]

Forget the isolation work. Read the stickies here and in the diet section.

 

[SAMIAM]

How's your deadlift and bb rows?

 

[vortrit]

My forearms look great. Probably one of my better muscle groups. I don't do much isolation work on them either. Compound lifting and food will help them grow.

 

[snoogans]

Deadlifts and rack deadlifts and chin-ups with a towel.

 

[mikeguatamo]

Thanks for the advice guys. I stick to compound exercises.

BICEPS:
Standing Barbell Curls (3 sets) (4-6 Reps)
Alt. Dumbbell Curls (2 sets) (4-6 Reps)

FOREARMS:
Wrist Curls (2 Sets) (4-6 Reps)
Standing Dumbbell Wrist Curls (1 Set) (6-8 Reps)

My deadlifts and barbell rows are pretty good. I mean I'm seeing gains in my back. I might try adding pull-ups to my routine.

 

[Double D]

These are not compound exercises.

BICEPS:
Standing Barbell Curls (3 sets) (4-6 Reps)
Alt. Dumbbell Curls (2 sets) (4-6 Reps)

FOREARMS:
Wrist Curls (2 Sets) (4-6 Reps)
Standing Dumbbell Wrist Curls (1 Set) (6-8 Reps)

 

[Pianomahnn]

Start climbing. Your forearms and biceps will get swoule.

 

[kcoleman]

Start climbing. Your forearms and biceps will get swoule.

You keep using that word. I do not think it means what you think it means.

 

[slip]

what the hell is that word anyway. pronunciation? never heard/seen it except for a few times on this board. Im aussie.....

 

[Pianomahnn]

You keep using that word. I do not think it means what you think it means.

Swoule isn't even a word. But I use it anyways!

Also, based on the context of the sentence, you should be able to determine what meaning I give that word when using it.

 

[Tier]

I started lifting weights about three years ago. The first year was a huge learning experience for me (didn't make any gains, just ended up gaining more weight). The middle of the second year is when I started to see gains. I was using the Max-OT workout regime as well as supplementing w/ Creatine & VP2 Whey Isolate. Two months later, I made my biggest gains ever and people really started noticing/complimenting. Then due to personal reasons I had to quit training for about three months. I lost everything. I trained off and on the following year but really got serious in the past four months. I have made gains since then, but very minimal. The Creatine/VP2 don't seem to be working half as good as they used to. I'm still trying to find that "sweet spot" to every exercise. I'm getting there, but my biceps/forearms have always been my weakest muscle groups. I have seen extremely small (if any) gains thus far. My forearms never seemed to get a good workout without a good bicep workout (I train on same day). I either end up holding the bar with a grip that seems too wide or too narrow. I can't find that sweet spot. I've watched/looked at a great number of bodybuilding videos/pictures for proper form. But when I try to mimic the same technique it never seems to put enough emphasis on my biceps. Any and all advice is welcome. Thanks.

Bend your wrists away from you when curling, it will take the forearms out of the equation and focus only your biceps. Be prepared to lessen your curling weight though.

 

[Tier]

Post your entire week's routine too, that will help see what/if you're doing something wrong.