Biceps

digitalwolf · 13 Jan 2007 at 17:35

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.

digitalwolf · 14 Jan 2007 at 16:17

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.

digitalwolf · 14 Jan 2007 at 17:09

Chong Warrior said:
and your goal is what? to bulk up, gain strength and size?

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.

digitalwolf · 14 Jan 2007 at 18:54

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

It's what the gym gave me too.

digitalwolf · 14 Jan 2007 at 20:10

Would somebody give me a hand designing a better one then please?

digitalwolf · 15 Jan 2007 at 09:25

I do want to look defined it's just I was concerned about the fact that my biceps don't seem to have got stronger.

digitalwolf · 15 Jan 2007 at 14:46

I'm 11st 6 and 6ft 1.

So what kg would you recommend I went up to on dumbells or is time for barbs?

digitalwolf · 16 Jan 2007 at 09:51

k.Jacko said:
Thats seems to be pretty much what digitalwolf is doing mate, just maintaining what you/he have/has.
Don't just take protein in on your training days, take it regular on non-training days. Day 1 - train; day 2 - rest, day 3 - grow Eat protein all the while.
I'm a firm believer in that if you just go through the motions you'll never attain decent results. You really do have to put the mental effort in also. 50 reps would to me be ridiculously boring, (unless doing it as a warm up) and i'd lose focus. Plus it won't really benefit you much. As has been suggested, much lower reps, much higher weight, regular protein.

I do eat protein but probably not enough. My mate has been telling me to take Insulator protein supplements but I'm worried about it hampering my growth as I am not 21 yet and haven't finished puberty totally.

Is it worth the risk?