Can anyone give me a bicep and calf routine that is proven to work?

[FreakMonster]

These are my most lagging body parts and since I just hurt my pec I won't be doing chest for awhile and wanted to concentrate on my lagging body parts. Anyone have any good work outs to put some size on these body parts? Thanks

 

[view]

rows, rows, rows. squats, squats, squats.

 

[FreakMonster]

rows, rows, rows. squats, squats, squats.

How do squats make your biceps grow?

 

[blut wump]

One of weightlifting's mysteries. I'd add in deadlifts on your off days.

The idea is that squats make everything grow. What's more, unlike doing curls in all their variety, when a squat makes something grow it stays grown until you give up lifting or decide to shrink.

 

[kansasfarmman]

Continue to stick with your basic core exercises. For direct work, here is what I would recommend:

BICEPS

1. Incline Dumbbell Curls - 3 sets x 8-12 reps
2. Close Grip Curls (w EZ Bar) - 3 sets x 8-12 reps

CALVES

1. Calf Raises (either with machine or barbell) - 3 sets x 20
2. Seated Calf Raises - 3 sets to failure

Keep in mind that the biceps are small, so it won't take much to break them down, especially since you train the back.

BTW, only you can prove this program to work. I don't think many people carry around scientific evidence with them proving that a program works.

Visual results is the key.

 

[casualbb]

all you can really do is curls and calf raises. if you're doing these and it's not working... the problem is something else

 

[FreakMonster]

One of weightlifting's mysteries. I'd add in deadlifts on your off days.

The idea is that squats make everything grow. What's more, unlike doing curls in all their variety, when a squat makes something grow it stays grown until you give up lifting or decide to shrink.

So do you grow more with high reps on squats or low reps and heavy weights?

 

[RottenWillow]

Also, it's been theorized that squats and DL's may illicit more of a T release than any other single exercise and hence by a hormonal mechanism make your biceps, or any other muscle, a little more likely to respond.

I'm not much on reading research, but the effect of squats on T release may actually be spported by empirical evidence too.

 

[thelion2005]

Of all the calf raise variations I've done, nothing seems to work like One Leg, Standing Calf Raises with a dumbell.

6 sets of 12, right leg/left leg, 55 lb db, ball of foot on 2 X 4 block. Back and forth, no stop until you are done. Stretch before and after for one minute.

Second is Donkeys, again 6 X 12. The calves are pre-stretched by the position and you can stare at them as you go up and down.

Biceps? Lots of standing curls with a straight bar. 4-5 sets, 8, 8, 6, 6, 4
First three reps strict ... then get it up anyway possible. Raise the base weight each set, if only 5 lbs.

Then 3-4 sets of inclines, super strict, 8, 8, 6, 6. Pause at the bottom to lengthen the bi.

 

[NorgePrecision]

The best calf routine that I have found is standing on your tip toes while going backwards on the elliptical. Try on a high resistance setting too. I couldn't be happier with the results.