The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member
    Join Date
    Jun 2009
    Posts
    229

    Bicep compound exercises and Triceps

    Hey guys, I need some advice for getting bigger biceps. I usually do isolation exercises for the biceps, although I try not to hit them with 10000000000 reps of curls. I have been reading that I really need compound exercises if I want them to get bigger. Last year I did pretty much most isolation exercises and at the end of the year, they were ok. Now I want them BIG. I am eating BIG, lifting BIG, and I want to know what are some of the exercises I could do for big biceps. IF you could, can you write some exercises for biceps. For Triceps I also need advice, for mass. Let me put what I am going to do tomorrow when I train biceps and Triceps and then give me some advice.

    Note: I can't do Pull ups, not Chin ups (Help to get started)
    I also read that genes play a role on the bicep formation


    Biceps:

    1. Standing EZ Bar Curls: 4 Sets for 8-10 Reps. With increasing weight, 50, 60, 70, 80 lbs

    2. Preacher Curls: With EZ Bar and 15 LBs on each side. 4 Sets of 8-10
    3. Standing Dumbell Curls: 35 lbs, 4 Sets
    4. Seated Inclided Dumbell curls: 15 lbs, 4 sets
    5. Cable Bicep Curls: Which Ever weight I can pull at the moment
    6. Bicep Machine: 70, 80, 90, 100 lbs: 4 sets


    Triceps:

    1. Skull Crushers: 60, 70, 80 lbs (2 sets with 70) 8-10 reps: Immediately throw after each set of Skull crushers I throw a set of close grip press ups (8-10 reps)

    2. Pull Down: 60, 70, 80 lbs 4 Sets of 8-10 reps
    3. Tricep Kickbacks with a 20 lb dumbell or 15. 4 sets of 8-10
    4. Overhead Tricep Extension with cables thingy: 4 sets 8-10 Reps
    5. Tricep Machine: Which ever weight I can do 8-10 reps
    7. Seated Dip Machine: Sometimes I feel it more on the chest than my triceps itself, so I get discouraged. 4 Reps with pretty much all the weight in the machine.


    Any help, suggestions? I am probably doing to much of a thing, I know. That's the main reason I need some solid advice so I can work SMART and get good results. Thanks


    Ryu
    Last edited by Ryumexicano; 07-16-2009 at 12:02 PM.

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