Please Scroll Down to See Forums Below bigpimpin25
Banned
haha yeah it feels pretty damn good bro. and u know what ? i think your right i'm gonna do some kind of bicep movement eod. i really don't think i can overtrain right now lolskyflyer231 said:
i'm on a gram of sust. every week and i'm trying to bring up my arms(biceps specifically) HELP PLEASE!
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H.I.T.MAN07
New member
The triceps are the larger of the two muscles. Stick to the compound movements like Heavy close grip bench presses and weighted dips. For the biceps I would address all aspects of the bicep, the peak, width and the bottom of the bicep. Go with heavy preacher curls, hammer curls and some form of concentration curl either with a dumbell or a cable. I would do all of these movements in the 6-8 rep range 3-4 sets each. What worked for me was all this plus twice a week arm schedule with one heavy and the other one 4 days later with more of a pump workout than a heavy one. Most important ease up a little bit with the other exercises that involve the arms to reduce the possibility of overtraining. Priority Principle!!!
bigpimpin25
Banned
yeah my triceps are developing very well , that is why i'm concerned about my biceps they are lagging behind. i absolutely love preacher curls so i'm going to continue to do those and my brachialis is pretty well developed on both arms but my left arm has a nice peak to it and the right one ........well i guess it didn't get the "peak memo". 6-8 reps sounds good for 4 sets . i'll give it a try thanks for the adviceH.I.T.MAN07 said:
Tatyana
Elite Mentor
Although some of the theories for training related to muscle fiber types are now being contested, I think it is a good way to think about bringing up a lagging body part.
Slow twitch-high volume, lower intensity, longer training sets
Fast twitch-lower reps, heavier, shorter time for sets
Some people, myself included, have fast twitch biceps and slow twitch triceps for example.
I move some scary weights with my tris, but nearly not as much with bis.
MOST people are pretty evenly divided fast and slow.
If you are mostly fast twitch, or should I say fast twitch predominate you can probably push some really heavy weights with that muscle group.
All that being said, if you have been going heavy or lower reps and not getting the results you want, then try high volume (or vice versa).
I am not a big fan of having a separate arm training day, they do get hit enough with the other compounds IMO, and it may be overtraining that is slowing their growth.
What has worked best for me is tagging on one or two exercises for tris after doing back, or one or two for bis after chest.
That way, my arms are really being trained twice a week, no need for a separate day.
Slow twitch-high volume, lower intensity, longer training sets
Fast twitch-lower reps, heavier, shorter time for sets
Some people, myself included, have fast twitch biceps and slow twitch triceps for example.
I move some scary weights with my tris, but nearly not as much with bis.
MOST people are pretty evenly divided fast and slow.
If you are mostly fast twitch, or should I say fast twitch predominate you can probably push some really heavy weights with that muscle group.
All that being said, if you have been going heavy or lower reps and not getting the results you want, then try high volume (or vice versa).
I am not a big fan of having a separate arm training day, they do get hit enough with the other compounds IMO, and it may be overtraining that is slowing their growth.
What has worked best for me is tagging on one or two exercises for tris after doing back, or one or two for bis after chest.
That way, my arms are really being trained twice a week, no need for a separate day.
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