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how to train bicepsfor mass correctly?
- Thread starter skinnyfromtoptobottom
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skinnyfromtoptobottom
New member
but after biceps workout, i always felt like not having done enough. soreness was gone after 2 days or so (legs were sore for about 5 days, just like my chest). are you really sure that it was too much?
skinnyfromtoptobottom
New member
yeah ok, my biceps also gets hit when i train my lats and maybe when i do flies (chest). when training my lats, i feel my biceps getting pumped as well, on flies i feel my forearms getting pumped a bit, don't know if also biceps is involved on this one. but when doing shoulders, i don't feel anything in the biceps.
so, assuming i want to mainly work my upper body (chest, shoulders, arms), what can i do?
leave the other stuff out completely and train only those 3 groups?
and then train those 3 groups each twice/3 times a week doing less sets/exercises per training session than when training only once a week?
or what do you think would be most effective.
atm my main goal really is the upper body, nothing else.
so, assuming i want to mainly work my upper body (chest, shoulders, arms), what can i do?
leave the other stuff out completely and train only those 3 groups?
and then train those 3 groups each twice/3 times a week doing less sets/exercises per training session than when training only once a week?
or what do you think would be most effective.
atm my main goal really is the upper body, nothing else.
Then up the intensity during your bicep workout. Take each set to failure, then do a down the rack or drop set on your last set to really fry them. I'm a pretty advanced trainer, been at it for over 10 years and have gained around 75lbs since I started, but 8-10 sets is all I ever need for bi's.
Legion Kreinak2
New member
Needsize, I have a question about your 5x5 routine for biceps...
I curl 46 lbs with the heavy 5x5... but I can just as easy do 40 lbs for the accessory sets (2x8 - hammers and concentration curls)
I feel the 5x5 should use alot more weight than the accessory sets, but I can't do anything much above 46 without cheating on many of the reps.
How the hell come my biceps don't seem to be moving ANYWHERE?
I curl 46 lbs with the heavy 5x5... but I can just as easy do 40 lbs for the accessory sets (2x8 - hammers and concentration curls)
I feel the 5x5 should use alot more weight than the accessory sets, but I can't do anything much above 46 without cheating on many of the reps.
How the hell come my biceps don't seem to be moving ANYWHERE?
Legion Kreinak2 said:
I'm not sure what to say. First off, I'm pretty sure hammers dont directly hit biceps, they hit mostly the muscle that runs underneath the bi, cant remember what it's called though, but either way, i am stronger on hammers than most bi exercises.
Are you stale on any other body parts? It could be you moved up in weight too fast and hit a plateau, it's easy to do with bis as percentage wise, any increase works out to be a lot.
Legion Kreinak2
New member
Alright, should I may drop the weight a good amount (like 35) and then build up again to see if that helps?
Hammers seem relatively easy, compared to regular curls, yeah. What other bi workouts can I do at home? I don't have a preacher attachment so...
By the way, I was curious -- if you gain muscle, and bulk up and such, then cut a bit, lose some of your muscle strength and mass (which is unavoidable) can you maintain that same muscle strength and mass so long as you continue with the same routine, reps/sets/weight and such, eat the same, and generally sleep the same? I was just thinking long term... because I heard that you can't maintain the muscle forever really. Basically, can I bulk only once, cut down to a good amount of muscle, and maintain that for years and such?
Hammers seem relatively easy, compared to regular curls, yeah. What other bi workouts can I do at home? I don't have a preacher attachment so...
By the way, I was curious -- if you gain muscle, and bulk up and such, then cut a bit, lose some of your muscle strength and mass (which is unavoidable) can you maintain that same muscle strength and mass so long as you continue with the same routine, reps/sets/weight and such, eat the same, and generally sleep the same? I was just thinking long term... because I heard that you can't maintain the muscle forever really. Basically, can I bulk only once, cut down to a good amount of muscle, and maintain that for years and such?
Legion, try incline dumbell curls, if your bench has an incline that'll work just fine, it's one of my favouites
As for your other question, any mass you gain naturally you should be able to maintain indefinitely as long as you eat and train right. Even mass gained through steroids, contrary to popular belief, can be maintained naturally unless you gain a ton of mass over your natural limit.
As for your other question, any mass you gain naturally you should be able to maintain indefinitely as long as you eat and train right. Even mass gained through steroids, contrary to popular belief, can be maintained naturally unless you gain a ton of mass over your natural limit.
Legion Kreinak2
New member
Nice, dude. I was always worried about that. I was going to be like "I don't wanna go through the constant bulk, cut, bulk, cut..." cycles over and over. I want to be able to stop at a size somewhere, and maintain it by continually doing that same thing I was doing when I stopped making my gains.
Ah, goodshit. It's all coming together. Now to steal money from mommy and daddy, and go buy food. -_- Stupid parents don't feed me right!
Ah, goodshit. It's all coming together. Now to steal money from mommy and daddy, and go buy food. -_- Stupid parents don't feed me right!
M
m0t03
Guest
Maybe someone else said it, but try drop sets. They fuckin kill my biceps. Although I only do this once every few weeks or so.
Mike
Mike
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