Biceps Workout

[BenBen]

Hey,
I train my Biceps 2 times a week. I go for strength and mass, so I use 40lb DB's (6-10 raps). After each set ( I do 4 to 5 of those) I immediately take 17lb and do 21's for Total burn.
My question is: By using the 17lb, do I "Ruin" my goal to build mass?
I do get bigger but not as I would like to. I don't use supplements, so that may be the problem.
10x
Bye.

 

[endpoint]

growth takes time...you wont have 18" arms over night.

only use supplements if you donthave access to real food.
not instead of real food.

 

[BenBen]

hey,
Well, I have been training for 4 years, 2 years with heavy weight (well at least it is for me) Problem is I do not grow the way I want, so I was thinking that maybe the 21's turned my Strength Workout into a Toning one.
I think I shall buy a Bar. what do you recommend, EZ or regular?
Bye.

 

[Big Jroy]

Buy both if you can. But if you can only get one then go with the EZ bar.

and No, the 21's re not scewing you in any way IMO. Just keep hittin the heavy weights and you will grow.

 

[MrMuscle]

what does the rest of your workout regime consist of..if you aint growing, try working biceps once a week instead.

 

[BenBen]

hey,
my body weight is: 158lb, 5.75ft
Here is my bi's workout
4*6-10 with 40lb, in between I do 21's with 17lb
3*40lb--->35lb concentration curls
3*40lb hammer curls, in between I do 10 raps with 17lb
spider curls, 3*25lb.
I do this twice a week.
my biceps remain 15''
Why do you recommend I this only once a week?
10x
Bye

 

[SSAlexSS]

Hey,
I train my Biceps 2 times a week. I go for strength and mass, so I use 40lb DB's (6-10 raps). After each set ( I do 4 to 5 of those) I immediately take 17lb and do 21's for Total burn.
My question is: By using the 17lb, do I "Ruin" my goal to build mass?
I do get bigger but not as I would like to. I don't use supplements, so that may be the problem.
10x
Bye.

Why only 2x per week?

Biceps take 24 hours to recover. You are
working out as if it takes your biceps 3-4 days to recover. PAL, I have learned that unless you do 102 sets for arms, 24 hours is plenty enough.

Train biceps EACH DAY. I dont undertstand. Why train biceps 2 days per week and let them be idle for 5 days? You dont train chest once per month. do you? That how it ffeels for your bis!

The only obstacle is the mind. Irt can be ridiculous to go to gym 7 days per week. Well, suck it up pal - you are bodybuilder!!! yEh!

 

[110%]

Re: Re: Biceps Workout

Why only 2x per week?

Biceps take 24 hours to recover. You are
working out as if it takes your biceps 3-4 days to recover. PAL, I have learned that unless you do 102 sets for arms, 24 hours is plenty enough.

Train biceps EACH DAY. I dont undertstand. Why train biceps 2 days per week and let them be idle for 5 days? You dont train chest once per month. do you? That how it ffeels for your bis!

The only obstacle is the mind. Irt can be ridiculous to go to gym 7 days per week. Well, suck it up pal - you are bodybuilder!!! yEh!

jury plz disregard this last comment.



anyway to answer your question, unless you arent dieting properly big biceps dont grow overnight, as said earlier. patience is the key in my opinion, dont get frustrated just be patient.

 

[JOKER47]

Re: Re: Biceps Workout

Why only 2x per week?

Biceps take 24 hours to recover. You are
working out as if it takes your biceps 3-4 days to recover. PAL, I have learned that unless you do 102 sets for arms, 24 hours is plenty enough.

Train biceps EACH DAY. I dont undertstand. Why train biceps 2 days per week and let them be idle for 5 days? You dont train chest once per month. do you? That how it ffeels for your bis!

The only obstacle is the mind. Irt can be ridiculous to go to gym 7 days per week. Well, suck it up pal - you are bodybuilder!!! yEh!

wtf???

 

[BenBen]

Hey,

Train biceps EACH DAY

Dude, it takes me about an 60-75 minutes to workout my Bi's and tri's. I can't do this every day, I fill pretty sore the day after, and anyway I have to workout other parts.
I agree with being patience though. Besides it's not the size that counts.
10x all
Bye

 

[Lord_Suston]

Your bicepts do not heal in 24 hours. Disregard SSALEXSS. when doing your curls with dumbells try them seated on a incline bench to get full range of motion. Also when lifting with a bar try looking down while doing the reps, this usually prevents your shoulders from rotating back to assist, and puts more stress on your bicept. At the end of your workout try doing preachers with strict form going all the way down pausing for a second and then contracting. You're gonna use less weight but man the results are fucking crazy.


Alex- where do you get your information from. Have you ever read any physiology books? Don't spew the shit from the muscle mags because the shit they say isn't true. If you work out your bis intensly enough enough they should be sore for more than 24 hours, don't preach to me that lifting them the next day will speed recovery, because it won't since the muscle fiber have been torn, they need to be replaced and amino acid synthesis is a very time consuming and metabolic expensive process. But before you reply to this give me your stats, and not the ones you imagine.....

 

[SSAlexSS]

Hey,

Dude, it takes me about an 60-75 minutes to workout my Bi's and tri's. I can't do this every day, I fill pretty sore the day after, and anyway I have to workout other parts.
I agree with being patience though. Besides it's not the size that counts.
10x all
Bye

Soreness has nothing/little to do with overtraining! You can be sore and yet perfectly fine to hit the gym, and you can be NOT sore yet be overtrained!

 

[SSAlexSS]

Your bicepts do not heal in 24 hours. Disregard SSALEXSS. when doing your curls with dumbells try them seated on a incline bench to get full range of motion. Also when lifting with a bar try looking down while doing the reps, this usually prevents your shoulders from rotating back to assist, and puts more stress on your bicept. At the end of your workout try doing preachers with strict form going all the way down pausing for a second and then contracting. You're gonna use less weight but man the results are fucking crazy.


Alex- where do you get your information from. Have you ever read any physiology books? Don't spew the shit from the muscle mags because the shit they say isn't true. If you work out your bis intensly enough enough they should be sore for more than 24 hours, don't preach to me that lifting them the next day will speed recovery, because it won't since the muscle fiber have been torn, they need to be replaced and amino acid synthesis is a very time consuming and metabolic expensive process. But before you reply to this give me your stats, and not the ones you imagine.....

It is a well known fact that you can get rid of soreness and speed up the recovery by a light weight training session.


Dont defend laziness! It is quite easy to say "do this only few times. Dont overtrain!"

Howeever it is quite different to actually do the work. Arnold didnt need to read tens of idfferent studies, and emg studies. All he did is DO IT!


IF you are training your biceps so much that you actually NEED time to recover- that is too much (in a bad way)!

 

[SSAlexSS]

Hey,

Dude, it takes me about an 60-75 minutes to workout my Bi's and tri's. I can't do this every day, I fill pretty sore the day after, and anyway I have to workout other parts.
I agree with being patience though. Besides it's not the size that counts.
10x all
Bye

BenBen


60-75 minutes for biceps? Yeh, then it would be hard to do it 7x a week. Sorry i didnt realise the volume that you had had. I bet it takes you 3 hours to go throiugh back or chest or legs (much bigger bodypart(s) than simple arms).

I hope you are a bodybuilder and actually build other parts of your body not just arms.


Anyways, instead of doing 10 sets once per week. Do 1-2 sets each day, that is much better for growth.

 

[Love Bone]

Re: Re: Biceps Workout

Why only 2x per week?

Biceps take 24 hours to recover. You are
working out as if it takes your biceps 3-4 days to recover. PAL, I have learned that unless you do 102 sets for arms, 24 hours is plenty enough.

Train biceps EACH DAY. I dont undertstand. Why train biceps 2 days per week and let them be idle for 5 days? You dont train chest once per month. do you? That how it ffeels for your bis!

The only obstacle is the mind. Irt can be ridiculous to go to gym 7 days per week. Well, suck it up pal - you are bodybuilder!!! yEh!

Spoken like the king of 16oz curls.

 

[Thaibox]

I sure hope you just trying to stir up shit Alex.

Anyway, Benben...If your arms have hit a wall, STOP TRAINING THEM. Do deads, squats, militarys, bench, etc. Your arms will not grow if your body isn't growing bro. Again, too many fucking times I've watched the same little guys doing curls and calf raises and look the exact same as they did a year ago. Try it for a few months, if you're not happy, you can come slap the piss out of me.

 

[Lord_Suston]

Howeever it is quite different to actually do the work. Arnold didnt need to read tens of idfferent studies, and emg studies. All he did is DO IT!


IF you are training your biceps so much that you actually NEED time to recover- that is too much (in a bad way)!

Arnold was on a huge amount of steroids and even he admits that he train too much.

Let me hear you straight, so if you workout and you need time to recover you are training too hard???? Earlier in your post you state that I should not defend laziness, WTF do you mean not need time to recover??? I know when I go Balls to the Wall I need at least one to two days to recover....
So what you are basically saying is: take a lot of juice lift every day, but with a light intensity and you'll see results.....

So what happens if you don't juice????
The logic isn't there.....

 

[Thaibox]

I think Alex is just dickin' around bro. I don't think he's that stupid. At least I hope not

 

[SSAlexSS]

I sure hope you just trying to stir up shit Alex.

I am bro.

This issue needs a discussion.

Really, your biceps are small muscles! They dont need much time to recover. If they do, then you train them too much for this stage you are in.

 

[SSAlexSS]

Arnold was on a huge amount of steroids and even he admits that he train too much.

Let me hear you straight, so if you workout and you need time to recover you are training too hard???? Earlier in your post you state that I should not defend laziness, WTF do you mean not need time to recover??? I know when I go Balls to the Wall I need at least one to two days to recover....
So what you are basically saying is: take a lot of juice lift every day, but with a light intensity and you'll see results.....

So what happens if you don't juice????
The logic isn't there.....

Like someone said "there is a beleif that you got no business in the gym unless you fully recover. They say that you must have complete recovery... That is bullshit".


Now I know the good stuff about hitting gym often! Sure you may not completely recover but you are working conditioning your whole body for higher level of performance. And higehr resulkts = more growth!