1. This site uses cookies. By continuing to use this site, you are agreeing to our use of cookies. Learn More.

Biceps

Discussion in 'SA Archive' started by digitalwolf, Jan 13, 2007.

  1. digitalwolf

    Mobster

    Joined: Mar 27, 2004

    Posts: 3,507

    Location: England

    Well i have put on 5lbs on in a month at the gym which i'm pleased about. One thing that is bugging me is my biceps. They are getting bigger, but not stronger. I can only achieve what I could at the beginning of Dec 06.

    On dumbells, I do 10kg 2 x Sets of 10-20 Reps with 1 mins break in between.

    I can do the first set, then fail at about 12-13th rep on the second set.

    I there something I am doing wrong? Every two days i go to the gym and I work my arms everytime i go.
     
  2. oddjob62

    Sgarrista

    Joined: Nov 8, 2002

    Posts: 9,128

    Location: NW London

    Maybe give your arms more rest time so they have a chance to grow stronger.
     
  3. bolger

    Gangster

    Joined: Jul 21, 2006

    Posts: 388

    Location: Motherwell, Scotland

    Probably too much emphisis on your arms and they are overtrained.

    Similair thing happend to me after the gym today, i had been doign a Push/pull/legs split for about 2 months now, after my pull day today, i noticed my left arm is significantly larger than the right - and the right seems to have lost a fair bit of size :confused: . Now im convinced this wasn't the case last night, or even this morning and as im right handed, my right arm was always slightly stronger.
    I can't see how i can be overtrained by doing that 3 day split (on my pull day their isnt much emphisis on the bicep as the back)

    I suggest taking a break for a week or 2, think thats what im going to try :( .
     
  4. Killa_ken

    Soldato

    Joined: Jul 18, 2006

    Posts: 5,703

    Location: Geneva

    Your arms will be trained with most things anyway, I only do concentration work on the arms maybe twice a fortnight. Things like bench press and rows give your arms a pretty hefty work out :)

    Glad to see your getting results! :)
     
  5. J.D.K

    Wise Guy

    Joined: Jun 18, 2003

    Posts: 1,792

    Location: UK

    If you want to build strength, try lifting heavier weight but lower reps, say 12.5kg dumbells in 2 sets of 8 reps or so. No need to do upto 20 reps when your goal is to build strength, to do that you need less reps more weight!

    Also try a variation of bicep specific exercises, do dumbell curls seated / standing, try hammer curls and maybe use the EZ bar at the end and try to push out as many reps as possible just to push them to failure. Train them like this once a week and with the right diet (sounds like you have that in check having made previous gains) you should see improvements in your strength in a few weeks time.
     
  6. A2Z

    Sgarrista

    Joined: May 9, 2005

    Posts: 8,179

    Location: London

    Post your full routine.
     
  7. Morba

    Caporegime

    Joined: Mar 7, 2003

    Posts: 28,189

    Location: Krispy Kreme drive thru

    this is a good point, which ties into the whole over training aspect that has already been mentioned.

    the sets and reps and rest period you are doing for your arm, could well be over training.
    also, you are going to maximum failure each time, you shouldnt max out each time you train. you should work up to your max over a period of weeks, then the next week do heavier than your current max. then start again.
     
  8. Chong Warrior

    Capodecina

    Joined: Oct 18, 2002

    Posts: 12,050

    Location: Manchester

    In addition to what's already been said....

    Is it 10 or 20 reps? that's just too big of roundup and there's a big difference between doing one or the other. The 10 rep range is great for hypertrophy but once you go over 12 you start heading towards a kind of aerobic workout, especially when hitting super high reps like 20. It's fine to go that high maybe once every so often to try and shock your system .ie. 20 rep squats but that's it.

    You want to gain strength then perform in the low rep ranges like 2-6, building muscle (hypertrophy) 6-12.

    Also dumbells aren't the best for building strength, barbells are better and chin-ups even better. Do something heavy like 5 sets of 5 reps on chin-ups ONCE a week and try to up the reps on the last set every week. Add this to dips for your triceps (which is the muscle that makes your arms look big btw, not your bicep) and you'll be giving your arms one of the best workouts for strength and growth :)
    So in answer to your question yes, you're doing pretty much everything wrong. You're training too often, with too many reps with too light a weight.

    Post your routine up and I'm sure someone will be able to help you out :)
     
  9. digitalwolf

    Mobster

    Joined: Mar 27, 2004

    Posts: 3,507

    Location: England

    My Routine Day 1:-

    Pec Deck:- Reps:6-10 Sets: 4-6 Weight 25kg Rest 2 Mins

    Chest Press:- Reps: " Sets: " Weight 35kg Rest "

    Tricep Dip:- Reps: " Sets " Weight 50kg Rest "

    Incline Chest Press:- Reps " Sets " Weight 35kg Rest "

    Day 2

    Lat pulldown Reps:- 6-10 Sets:- 4-6 Weight :- 35kg 1mins rest

    Upright Row Reps:-20 Sets:- 2 Weight :- 6kg 1 mins rest

    Lower Back Reps:-20 Sets:-2/3 Weight :-50kg 15-30 secs rest

    Concentration Curl Reps:- 10 Sets:-3 Weight :-8kg 1mins rest

    Perfect Abs Bench Reps:-10/12 Sets:-3 Weight :-5 kg leg side

    Abs Bench Reps:-20/10 Sets:-1/2 Weight :- 5kg 45secs rest

    Leg Raises Reps:- 12 Sets:-3 45 secs rest

    Day 1/2 Lat Raises 10 reps 4-6 Sets @ 6kg 1 mins rest
    Bicep Curl 10-20 reps 2 sets @ 10kg 1 mins rest

    I usually do all 5 sets by doing 6 reps,7 reps,8 reps,9 reps,10 reps then 6reps Last rep is hard to achieve.
     
    Last edited: Jan 14, 2007
  10. Chong Warrior

    Capodecina

    Joined: Oct 18, 2002

    Posts: 12,050

    Location: Manchester

    and your goal is what? to bulk up, gain strength and size?
     
  11. benjo plz.

    Capodecina

    Joined: Jan 15, 2004

    Posts: 14,208

    Location: Hall

    Squats?
    etc?

    Maybe too much work on the upper body.
     
  12. digitalwolf

    Mobster

    Joined: Mar 27, 2004

    Posts: 3,507

    Location: England

    Yes targetting my upper body. I warm up on the bike for 10 mins. I don't need to work my legs, they are built.
     
  13. Styles

    Mobster

    Joined: Mar 16, 2005

    Posts: 2,890

    Location: UK

    Mistake number one. Yes, you do need to work your legs. For your body to grow, it needs to grow in proportion. Legs MUST be trained. The testosterone release from a decent leg workout is extreme too, as it's such a large percentage of your body.

    I remember reading a little while ago, that training legs properly can give you 10-15% of upper body growth.
     
  14. Chong Warrior

    Capodecina

    Joined: Oct 18, 2002

    Posts: 12,050

    Location: Manchester

    Not got much time right now as I'm off to the gym but that's a truly terrible workout considering your goals.
     
  15. digitalwolf

    Mobster

    Joined: Mar 27, 2004

    Posts: 3,507

    Location: England

    It's what the gym gave me too.
     
  16. Goatboy

    Man of Honour

    Joined: Oct 22, 2003

    Posts: 4,023

    Location: a crappy part of London

    Gyms always give out routines that use as many bits of equipment as possible so you think you're getting value for money.
     
  17. digitalwolf

    Mobster

    Joined: Mar 27, 2004

    Posts: 3,507

    Location: England

    Would somebody give me a hand designing a better one then please? :p
     
  18. oddjob62

    Sgarrista

    Joined: Nov 8, 2002

    Posts: 9,128

    Location: NW London

  19. alexakasloth

    Sgarrista

    Joined: Aug 13, 2004

    Posts: 7,550

    Location: Sussex

    The one posted by GordyR in the begginers guide is good. Mines around the lines of:

    Chest/Shoulders/triceps: BB Bench press (4x6), DB Incline bench (3x8-10),DB lat raises (3x8), BB rear delt row (3x8) DB shrugs (3x8) I mix shrugs with normal and BB haney.

    Back/biceps: Deadlifts (4x6), bent over DB rows (3x8-10). Then I mix my bicep work between Hammer curls, barbell curls etc. Keeps the muscle guessing.

    Legs/ abs: Squats (4x6), calf raises (3x8-10), Stiff legged deadlifts (3x6-8). Then 2 sets of hanging leg raises and 2 sets of crunches for 20 reps.

    I'm trying to add in some bodyweight exercises at the end (press ups, pull ups, dips etc).
     
  20. Morba

    Caporegime

    Joined: Mar 7, 2003

    Posts: 28,189

    Location: Krispy Kreme drive thru

    some people should not be allowed to work in these positions :/