Biceps

[harris1986]

your given rep range 10-20 won't give you significant strength increases this could be the main reason, general rule of thumb on rep ranges (please not this isn't always the case with some people) are :

1-4 reps = power
5-8 reps = strength
8-12 reps = size and bulk
12-15 = toning and muscular definition
15+ reps = muscular endurance

 

[Goatboy]

12-15 = toning and muscular definition

 

[oddjob62]

I was wondering how long before some mentioned that one

 

[digitalwolf]

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.

 

[harris1986]

a common problem with biceps is as they are a smaller muscle they don't tend to increase in strength as quickly as say your lat's or pecs would! and as i stated earlier those rep ranges are just a general rule of thumb, and i don't 100% agree with those rages as my back responds better to lower rep ranges!

 

[Oakesy2001uk]

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.

Stick with gordys. I am doing this one at the moment...

Monday

Bench Press – 3x8
Weighted dips/scull crusher - 3*8
Decline dumbell bench 3*8
Seated Dumbbell Military Press - 3x8

Wednesday

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Hammer Curl -3x8
pull ups – 3x8

Friday

Squats – 3x8
Leg press machine - 3*8
Leg curl - 3*8
Calf Machine - 3*8
Abs

Which is pretty similar to gordy's. 3 sets of 8 seems to hit the spot for me in terms of hypertrophy (growth). A balanced workout is the most important thing, if you overtrain you wont gain well. To put on 5 pounds your diet must be pretty good. But to put on size, diet and rest are as important as going the gym itself. Get decent sleep, and going to the gym 3 times a week is fine. Less is more so to speak.

The other thing is why do you care about biceps? it is a tiny muscle! chest, back, triceps, shoulders and you legs in general are the ones you should be worrying about.

 

[Goatboy]

and as i stated earlier those rep ranges are just a general rule of thumb, and i don't 100% agree with those rages as my back responds better to lower rep ranges!

The rep ranges weren't the problem, it was the bit I quoted. It's even covered at length in GordyR's thread and I can't believe people still think that.

 

[alexakasloth]

The other thing is why do you care about biceps?

It's what makes all the ladies go "wow, I want your babies!".

Though to be serious, make sure you work your triceps just as much as your biceps, they make up more of your arm

 

[Zip]

Ive found that the bigger my Boob muscles have got the more power i can get out of my arms

 

[harris1986]

Ive found that the bigger my Boob muscles have got the more power i can get out of my arms

that's a tell tale sign of bad form on arms if i've ever seen one

 

[alexakasloth]

Seriously? Could you post a link explaining it.

And the rolleyes were unneccesary.

 

[Banzai_Joe]

digitalwolf, did you mention how much you weigh?

Everyone's different mate, but the weights you're handling suggest to me that you're not too heavy?

And as mentioned if its strength increase you want, drop your reps by half at least. From doing 10-20 reps for god knows how long, you've probably built up enough endurance in your muscles to be really go for higher weight and lower reps. Try pyramidding with bicep curls to see how you handle it, ie; 1 x 10, 1 x 8, 1 x 6, 1 x 4. If its works good, then drop off the 1st set, so you only do 3 lower repped sets.
I'd also advice doing bicep curls 21's. For me, and plenty others in my gym, although they're higher reps they don't half build strength.
21's = 7 reps 1st half of the movememt, (from bottom to paralell), 7 reps top half (from parallel to top), 7 reps full range. KILLERS!
Anyone heard of Owen Neil? He taught me that!

Aside from that i'd think about just doing some basic and compound lifting.
Squats, deadlift, bench press (forget incline/decline for the timebeing), shoulder press, pullups, biceps curl, dips, french press (skull crushers).

Just my 2 penneth. We're all different so think about it and maybe experiment. You'll get loads of advice, a lot will differ, but none of it may be wrong, you just need to find what works for you. Good luck

 

[Zip]

that's a tell tale sign of bad form on arms if i've ever seen one

Its true i dont have the biggest arms in the world but even still i can get just as much power as some of the other guys with arms and can hit just as hard.

Reason being is i seem to ahve much strongwer back and cheast muscles then they do and they do most the work because they are much bigger muscles then what my arms are

 

[digitalwolf]

I'm 11st 6 and 6ft 1.

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

 

[Banzai_Joe]

I'm 11st 6 and 6ft 1.

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

If its any use as a comparison, im 5ft 9 and 13st. And at 37 i'm pretty happy with my shape. My abs are coming back to me, so i'm not fat and i'm probably consistently stronger than i ever have been

Recommendations?
1. Find a weight that only allows you to perform the amount of reps you're aiming for, without cheating/swinging/sacrificing technique.
2. Don't pay attention to what anybody else lifts, thats just ego, pay attention to how they lift!
3. Listen to anyone who offers advice, then either act on it, or don't (try making an informed decision). Try experimenting to see if something works for you.
4. Dbells and bbells, again are a preference. Bbells are good if you wanna hoik up a heavy weight without having to worry about balance and stabiliser muscles. Dbells are great for increasing said balance and stabilisers.
Bbells aren't so good if you have an inbalance in muscle strength one side. Dbells can help resolve that issue. I hardly ever Dbell press for chest, why? Cos i separated my right shoulder years ago, and my right arm drops well below the level of the left one thus buggering up the exercise. Bbell helps me keep that balance.

 

[Deadly Ferret]

Are you intaking much protein?

My biceps are rather underdeveloped compared to my shoulders and triceps, and I've never settled into a significant routine, just pick up the dumbells at random moments & spend half an hour or less with them including breaks, maybe three or four times per week. (That's for all exercises; biceps don't get much of a look-in.) I'm zealous about protein intake on those days though, and with a pair of 10kg's I can knock out fifty each in one go, without pushing myself fully. What's your weight & height? I'm 5'11" and about eleven and a half stones these days, not been eating properly for a while.

I use dumbells more for the sake of practice, to make sure I can still do what I think I can/that I'm not losing strength/stamina.

 

[Banzai_Joe]

Are you intaking much protein?

My biceps are rather underdeveloped compared to my shoulders and triceps, and I've never settled into a significant routine, just pick up the dumbells at random moments & spend half an hour or less with them including breaks, maybe three or four times per week. (That's for all exercises; biceps don't get much of a look-in.) I'm zealous about protein intake on those days though, and with a pair of 10kg's I can knock out fifty each in one go, without pushing myself fully. What's your weight & height? I'm 5'11" and about eleven and a half stones these days, not been eating properly for a while.

I use dumbells more for the sake of practice, to make sure I can still do what I think I can/that I'm not losing strength/stamina.

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.

 

[Deadly Ferret]

Thanks Jacko. Well I do intake protein every day, just that I make a special effort to have more than usual on the days I've done anything. An ordinary day would be between 50g and 75g; on active days about 150g, as a specialist recommended in a book I read to consume, on the day of training, the same number of grammes as one's own weight in pounds. What do you reckon about the numbers?

My goal by the way, ideally, is to increase strength. I'd like to do it with as little bulking as possible though, although I understand it's necessary to put on some muscle hence me tearing them up and eating protein. I follow a fitness programme designed by Charles Bronson which ordinarily (I've only just fully recovered from a foot injury) keeps me active six days per week. Dumbells come a distant second, and I often go through stages of not bothering. I think the programme does more for my strength than they do, as well as increasing my fitness.

 

[Banzai_Joe]

Thanks Jacko. Well I do intake protein every day, just that I make a special effort to have more than usual on the days I've done anything. An ordinary day would be between 50g and 75g; on active days about 150g, as a specialist recommended in a book I read to consume, on the day of training, the same number of grammes as one's own weight in pounds. What do you reckon about the numbers?

To be honest mate, you're taking in far more protein than your body requires or will assimilate. 1.5g protein per 1kg of bodyweight is about average for weight trainers looking to grow. Therefore aim for about 110g (if you're 11st 7lb) at max. on training days, maybe a little less on days off.
The more hardcore and serious trainers may possibly take in 2-3g of protein per kg of body weight.
Its a general rule of thumb, not an exact science, so don't get too hooked up on it. I rarely get 120g of protein in day, i find it very hard to consume that much, but i'm still doing alright. (as long as i take my creatine and glutamine )

 

[digitalwolf]

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?