just wondering how much progress you make as far as strength with biceps. i was taking a look at my journal and noticed that i'm doing pretty much the same amount of weight that I was doing almost two months ago. Is this normal? I've been making pretty good gains on everything else so i'm not sure why my strength isn't going up with those lifts. Only reason i'm not too worried is because I don't really care about biceps that much, I think people think too highly of something that doesn't do that much for you. But i'm wondering if my lackluster effort is what is keeping me from seeing any progress.
how does your training split look like? set/rep range?
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Time to mix it up if you haven't changed the weight in 2 months.
Unless your diet and routine aren't up to par.
monday - chest/tris
tuesdays - legs/core
wednesday - shoulders/bis
and then the process repeats itself
i'll give you my workout from today to give you an idea..
3 sets x 95 x 5 reps
Alternating DB Curl (I pause at the top of the rep until the other arm is done with the rep)
40 x 6 - each arm
45 x 5
50 x 4
errr dunno the name of this one I just do it because it hits the inner part of my biceps... I keep my elbow tucked in a and hands out wide
3 sets x 30 x 8 reps
I never do the same workout twice during a week so my next bicep workout consists of preacher curls, hammer curls, and concentration curls. three sets each
I know my diet is fine, not perfect, but fine.. i'm making good progress with everything else. so I guess my bicep workouts just aren't cutting it
Last edited by dblockspky; 08-16-2006 at 05:03 PM.
I'm sure you are working your back also.. you just have forgotten to post it right?
sorry.. back is part of core. core means back and abs. sorry i should of clarified that i guess
If you work your forearms more, you will then notice a increase of strength in your biceps. Surprisingly a lot of people don't know that. More strength in forearms= bigger biceps.
hmmm... training your biceps also works your forearms so is there any need to really put an emphasis on forearms when it gets work from bicep workouts and other lifts throughout the week?
as with everything else i don't do the same workout twice during a week.. tuesdays normally look as follows for back:
deadlifts: 4-5 sets
Seated Rows: 3-4 sets
and the last set is either DB Rows or Iso Hi Pulls on the HS machine or whatever it is. no matter how high or low the reps i tend to not feel DB rows so I don't do them too much
my next leg day the back workout looks like so:
weighted pull ups: 4-5 sets
Back extensions with a 35 or 45 plate in hand: 3 sets
Lat bar pull downs: 3 sets
Iso lateral Hi Pull Downs: 3 sets.
so yea thats it pretty much.
Doing legs and back together might be a bit much. How about maybe doing chest with bis, shoulders with legs, and back with tris?
Where are your rest days? Perhaps you are overtraining, and because the bicep is one of the smallest muscles, maybe its the first muscle to start to fatigue. I would add a rest day between your 3 day workout, so you do 3 on and one off.
Hammer curls are great for biceps, because they also work the forarms more than any other type of bicep isolation excercise, and this in turn will strengthen your biceps.
IMO the hammer curl is the best isolation excercise of them all.
errr.. Built i dunno.
i like to do pushing muscles on one day and pulling on another. with my shoulders/bis day being the exception. I also like to do the compound movement and then the isolation movements for the muscles involved in that lift on the same day. it never made sense for me to break it up on to separate days. and on a personal note I don't think I would have time to break it up with my work schedule and everything I have going on. and doing those two on the same day never gave me too much stress. I've never felt like I was overtraining.
Would that help my bicep progress though?
Last edited by dblockspky; 08-16-2006 at 06:26 PM.
well my rest days vary. At the beginning of the week my rest day is Sunday. However since I work a lot and sometimes after work I can get home and sleep the rest of the day, my rest day can vary. I may take off wednesday and then just push my workouts down one day OR just skip that day altogether and only train that group once that week. That's why I like the way I lift. If i broke everything up and did chest on one day and tris on another then if I ever have to skip a tris day, it will be detrimental to my bench because my chest had progress from the week before my but my tris didn't(even though I know the tris get hit during bench). I like to make sure that when I eventually do a compound lift, there is no reason for the whole lift to not be up to par, because one muscle group of the required total is lagging behind
Well, if you do chest with bis, shoulders with legs, and back with tris, you'll hit bis when they're fresh on chest day, then again with back - so instead of raping them once a week, you'll give them more frequent stimulation, which is often helpful, especially for natty lifters. Same goes for tris - they'll get a hit on shoulder day, then another one with chest when they're not being destroyed for the primary compounds.
Well, you have different muscles in the forearms and you work more of the positive side when you perform dumbbell curls. Like if you did negative barbell curls, it would work the longer part of your bicep. I do positive curls too, but not as much as negative. I think it gives you a fuller look to your biceps. That's why, I think you see a lot of baseball size biceps, because they dont do enough negative bicep curls. I think I'm right, but correct me if you think I'm wrong.Originally Posted by dblockspky
I really like what cleans have done for my forearm strength - maybe toss those in somewhere once a week?
Concentric and eccentric foci, I would imagine.
nobody could know this because its not true, stronger forearms may increase your lifts, but it wont make your biceps stronger, thats like doing a calf raise an saying it makes your neck stronger - different musclesOriginally Posted by Iron Bull
comparing 2 totally unrelated muscles makes no sense to comparing foreams and bi's.Originally Posted by SaVvY
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It depends how you're working the forearm. If you're doing a heavy forearm curl with a dumbbell, your bicep is going to be under quite a bit of stress throughout the entire movement.Originally Posted by SaVvY
thanks built. i guess i'll see how it works