Weak bi's

[buff_tat2d_chic]

Weak chest, bi's, tri's HELP

I need help!!! I am kicking ass on my lower body and back as far as strength, but my upper body is fuqing weak!!

I squat 205 lbs - 10 reps (not max, I don't know my max.)

I do 545 lbs. on standing calf machine 10-12 reps.

Lat pull, low row and other back machines - 120 lbs 7-10 reps

Etc, etc, etc, but...

My chest is weak. I only flat bench 105 lbs 6-7 reps. Incline is 85 lbs and decline 105 lbs.

My biceps are weak. I have great definition and they are quite large for a woman but damn! I do standing curls with 25 lb. db's and I only preacher curl 52 lbs 8-10 reps.

I only train each area once a week and I usually do three - four different exercises.

My triceps could use some strength gains as well.

Does anyone have any ideas on how to increase strength for these 3 areas?


PLEEEZZZZ HELP ME!!!

 

[SVB99]

Well, the exercises your doing seem to be alright with me. I think you need to decrease your reps(if your form is good) and increase your weight so that you can't do more than 4-6 reps. Then, just work till fatigue and you should get stronger. That is, if your diet and form are good. Also try to add barbell curls to your program as well close grip benchpresses( a necessity) if your form isn't up to par. As you probably know, your benchpress will increase once your triceps get stronger.

Sam

 

[mad_mike]

Try doing small increases like you said you do curls with 25 lb db's, try adding a little weight to it like 2.5 lb and just try to keep increasing the weight. Your reps will come down but if you are working to failure that's okay and that should bring your strength up.

 

[gopro]

Could you post your bi, tri, and chest workout...sets and reps. Also your bodypart split?

 

[buff_tat2d_chic]

Originally posted by gopro
Could you post your bi, tri, and chest workout...sets and reps. Also your bodypart split?

Sure! Thanx man!

This is what I do most of the time. I occasionally change up the exercises for the particular muscle group for some variety.

MONDAY - chest
**Flat bench
1 set @ 10 x 95 lbs
1 set @ 6-7 x 105 lbs
1 set @ 5-6 x 105 lbs

**Incline bench
3 sets @ 10 x 85 lbs

**Decline bench (sometimes I do db decline)
1 set @ 10 x 95 lbs
2 sets @ 7-8 x 105 lbs

**Incline flys (I know I already did some incline...but I LOVE db flys!)
1 set @10 x 22 lbs each
1 set @ 10 x 25 lbs each
1 set @ 8-9 x 27 lbs each


TUESDAY - abs./cardio
3 sets of 20 decline sit-ups
3 sets ab machine @ 10 x 40 lbs
3 sets of 15 hanging leg lifts
35 minutes jogging/walking or cardio machine


WEDNESDAY - legs
4 sets of squats @ 10 x 205 lbs
2 sets standing calf machine @ 12 x 545 lbs & 1 set @ 10 x 545 lbs
3 sets leg extensions @ 10 x 100 lbs
3 sets of standing leg curls @ 10 x 70 lbs


THURSDAY - bi's/tri's
2 sets preacher curls @ 10 x 42 lbs
1 set preacher curl @ 7-8 x 52 lbs

3 sets dumbell kickbacks @ 10 x 20 lbs

2 sets of dumbell curls @ 10 x 25 lbs each
1 set of db curls @ 7-8 x 27 lbs each

2 sets of french curls @ 10 x 45 lbs
1 set of french curls @ 10 x 55 lbs

3 sets of standing cable curls @ 10 x 60 lbs

2 sets on tri machine (don't know name) @ 10 x 70 lbs
1 set on tri machine @ 7-8 x 70 lbs


FRIDAY - shoulders/back
3 sets of shrugs @ 10 x 62 lbs

3 sets of db (bent over) rows @ 10 x 35 lbs each

3 sets of standing db flys @ 10 x 20 lbs (argh!! what a weakling!)

2 sets on low row machine @ 10 x 110 lbs
1 set on low row @ 7-8 x 120 lbs

3 sets on shoulder press @ 10 x 80 lbs

*For my 3rd back exercise I do different things each week rotating from reverse sit-ups (holding a 30 lb wt), to a couple of different back machines.

SATURDAY - rest

SUNDAY - abs/cardio
Same as TUESDAY


I am seeing super gains in most of what I do...just not very big in the bi's, tri's, and chest although I definitely have a much more muscular chest than I did 7-8 months ago.

 

[buff_tat2d_chic]

Hmmmm....where did everybody go??

I posted my workout. Gopro, can you please check it out? Thanx man!

 

[Fade]

For bi and tri do some strength exercises.

For bis 3sets: barbell curls first with a weight you can only get about 4-5reps with. Then do the other bi stuff

For tris 3sets: do dips or close grip bench same as above. Then do the other tri stuff

 

[buff_tat2d_chic]

Originally posted by Fade99
For bi and tri do some strength exercises.

For bis 3sets: barbell curls first with a weight you can only get about 4-5reps with. Then do the other bi stuff

For tris 3sets: do dips or close grip bench same as above. Then do the other tri stuff

Thanx Fade! I appreciate it.

So my workout looks relatively ok then if I add in the strength exercises?

 

[gopro]

What you may want to try is warming up and then going to your heaviest set FIRST, then, pyramid DOWN. This will help you lft heavier weights because you will have expended less energy when you hit the heavy sets. For example, here is a typical bench press pyramid...

set 1: 135 x 15
set 2: 185 x 12
set 3: 225 x 8
set 4: 245 x 4-5
set 5: 265 x 2-3

Here is a better way...

set 1: 135 x 5
set 2: 185 x 3
set 3: 225 x 1
set 4: 265 x 6-8
set 5: 255 x 6-8
set 6: 245 x 6-8

With the second scheme you will have lifted heavier weights for your work sets and for more reps. The body does not need a tremendous amount of reps to warm up...it just needs a few reps and few weight jumps to prepare the nervous system for the demands ahead.

Try applying it to your weaker bodyparts and see what happens.