help with biceps! - UK-Muscle Body Building Community

andyparry123 · 21-09-2005, 07:42 PM

only been training for about 4 months now yet everywhere but my bi's are growing :confused: . any tips to spark them into growth? I currently do 2x8 barbell curl, 2x8 hammer curls and 2x8 dumbell curls. this is the only part of my body that I have not seen considerable size and strength gains! help appreciated:beer1:

**big** · 21-09-2005, 07:59 PM

Sounds like you're doing too much.

What are you doing for other body parts? List out your exact routine. You are probably frying your biceps with back exercises, then overtraining them even more with your isolation movements.

andyparry123 · 21-09-2005, 08:15 PM

monday:3x8 flat bench 55kg, 3x8 incline dumbell bench 28kg each bell, 3x8 lying tricep extensions 30kg, 3x8 military press 32.5kg.
wednasday: 3x8 deadlifts 105kg, 3x8 bent over dumbell rows 32.5kg, 3x8 lat pulldowns 60kg(approx), 2x8 barbell curls 25kg, 2x8 hammer curls 10kg bells, 2x8 dumbell curls 10kg bells.
friday: 3x8 squats 55kg, 3x8 leg extensions 70kg and a varied abdominal workout.
cheers big fella:lift:

Carnivore · 21-09-2005, 08:23 PM

drop the weight down, keep your wrists level with your forearm and dont swing the weight

gadgesxi · 21-09-2005, 08:30 PM

using that workout stated, i have also noted gains, just biceps are lagging, triceps are coming on in leaps and bounds!!

Carnivore, u suggest just doin maybe 15k then 20k, plus maybe a 3rd set of 22.5k maybe?

Carnivore · 21-09-2005, 08:57 PM

i dont know about specific weights bro, only you know what u can lift, if your wrists are bent backwards on a straight bar you're biceps wont grow, as the weight is now on your forearms, if you find this drop the weight and focus on form.

i went from pi$$ing around trying to curl 55kg on a barbell to 30kg on an ez bar with strict movement and which worked better do you think?

try to limit biceps on back day to 5 sets, thats what works best for most

gadgesxi · 21-09-2005, 09:03 PM

5 sets or 5 reps?

Carnivore · 21-09-2005, 09:08 PM

5 sets bro, id personally do 2X ez curl for inner, 2x barbell for outer & 1X hammer curl

gadgesxi · 21-09-2005, 09:13 PM

right, im with ya now ;)

On another note, could the deadlifts be causing me to suffer on the curls?

mark · 21-09-2005, 10:59 PM

when you curl keep your upper arms and elbows still. Don't rock your body. lift smoothly and controlled up and down squeezing your biceps hard at the top of the movement. think of your biceps as a piston, concentrate on them alone and let no other movement get the weight from top to bottom, 2 secs up, 2 secs down.
I'd go for 3 sets of 8-10 straight barbell curl followed by either 3 sets of 8-10 dumbell or hammer curl.

Jock · 22-09-2005, 08:48 AM

Concentrate on compound lifts more get the weight up on your squats, deadlifts and bench press. You seem to be over-occupied with isolation movements. If you want your biceps to grow throw in some heavy rowing movements (Shrugs, DB rows, close-grip chins etc).

Remember that diet is key.

the_gre8t_1ne · 22-09-2005, 08:53 AM

Quote:

Originally Posted by Jock

Concentrate on compound lifts more get the weight up on your squats, deadlifts and bench press. You seem to be over-occupied with isolation movements. If you want your biceps to grow throw in some heavy rowing movements (Shrugs, DB rows, close-grip chins etc).

Remember that diet is key.

True dat!!:lift:

gadgesxi · 22-09-2005, 10:02 PM

Quote:

Originally Posted by Jock

Concentrate on compound lifts more get the weight up on your squats, deadlifts and bench press. You seem to be over-occupied with isolation movements. If you want your biceps to grow throw in some heavy rowing movements (Shrugs, DB rows, close-grip chins etc).

Remember that diet is key.

I do DB rows quite heavy, well heavy for me, dont really bother with the shrugs, are they worth doing??

Bigdav · 22-09-2005, 10:21 PM

Quote:

Originally Posted by gadgesxi

I do DB rows quite heavy, well heavy for me, dont really bother with the shrugs, are they worth doing??

he rows DB? thats a mental image i couldve done without:confused: :boohoo:

JSM · 22-09-2005, 11:23 PM

I swear every other post in here somebody is trying to do DB. Is it that good. hahaha

21-09-2005, 07:42 PM	#1 (permalink)
andyparry123 Pagga Join Date: Jul 2005 Location: royal huyton on sea Posts: 299	help with biceps! only been training for about 4 months now yet everywhere but my bi's are growing :confused: . any tips to spark them into growth? I currently do 2x8 barbell curl, 2x8 hammer curls and 2x8 dumbell curls. this is the only part of my body that I have not seen considerable size and strength gains! help appreciated:beer1:

21-09-2005, 07:59 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	Sounds like you're doing too much. What are you doing for other body parts? List out your exact routine. You are probably frying your biceps with back exercises, then overtraining them even more with your isolation movements. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-09-2005, 08:15 PM	#3 (permalink)
andyparry123 Pagga Join Date: Jul 2005 Location: royal huyton on sea Posts: 299	workout in full monday:3x8 flat bench 55kg, 3x8 incline dumbell bench 28kg each bell, 3x8 lying tricep extensions 30kg, 3x8 military press 32.5kg. wednasday: 3x8 deadlifts 105kg, 3x8 bent over dumbell rows 32.5kg, 3x8 lat pulldowns 60kg(approx), 2x8 barbell curls 25kg, 2x8 hammer curls 10kg bells, 2x8 dumbell curls 10kg bells. friday: 3x8 squats 55kg, 3x8 leg extensions 70kg and a varied abdominal workout. cheers big fella:lift:

21-09-2005, 08:23 PM	#4 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	drop the weight down, keep your wrists level with your forearm and dont swing the weight __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-09-2005, 08:57 PM	#6 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	i dont know about specific weights bro, only you know what u can lift, if your wrists are bent backwards on a straight bar you're biceps wont grow, as the weight is now on your forearms, if you find this drop the weight and focus on form. i went from pi$$ing around trying to curl 55kg on a barbell to 30kg on an ez bar with strict movement and which worked better do you think? try to limit biceps on back day to 5 sets, thats what works best for most __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-09-2005, 08:30 PM	#5 (permalink)
gadgesxi Natural Heights Join Date: Jul 2005 Location: Liverpool Posts: 215	using that workout stated, i have also noted gains, just biceps are lagging, triceps are coming on in leaps and bounds!! Carnivore, u suggest just doin maybe 15k then 20k, plus maybe a 3rd set of 22.5k maybe?

21-09-2005, 09:03 PM	#7 (permalink)
gadgesxi Natural Heights Join Date: Jul 2005 Location: Liverpool Posts: 215	5 sets or 5 reps?

21-09-2005, 09:08 PM	#8 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	5 sets bro, id personally do 2X ez curl for inner, 2x barbell for outer & 1X hammer curl __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

21-09-2005, 09:13 PM	#9 (permalink)
gadgesxi Natural Heights Join Date: Jul 2005 Location: Liverpool Posts: 215	right, im with ya now ;) On another note, could the deadlifts be causing me to suffer on the curls? Last edited by gadgesxi; 21-09-2005 at 09:24 PM.

21-09-2005, 10:59 PM	#10 (permalink)
mark Getting HUGE! Join Date: Apr 2003 Location: West Midlands Posts: 1,360	when you curl keep your upper arms and elbows still. Don't rock your body. lift smoothly and controlled up and down squeezing your biceps hard at the top of the movement. think of your biceps as a piston, concentrate on them alone and let no other movement get the weight from top to bottom, 2 secs up, 2 secs down. I'd go for 3 sets of 8-10 straight barbell curl followed by either 3 sets of 8-10 dumbell or hammer curl. __________________ Mark To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-09-2005, 08:48 AM	#11 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,039	Concentrate on compound lifts more get the weight up on your squats, deadlifts and bench press. You seem to be over-occupied with isolation movements. If you want your biceps to grow throw in some heavy rowing movements (Shrugs, DB rows, close-grip chins etc). Remember that diet is key. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-09-2005, 11:23 PM	#15 (permalink)
JSM Gym Addict Join Date: Jul 2005 Posts: 125	I swear every other post in here somebody is trying to do DB. Is it that good. hahaha