Update on the new work out

[Eric1987]

So as a few probably know I made a thread asking about benching. I got a 5x5 routine and I have been doin it for a few weeks. So basically my max bench was 180. So last night I try to see what my NEW max was. So I put 185 on and I did it without a problem. So I put 10 more pounds on. I did it fairly easily. I thought FUCK I am getting to my goal. So I put 200 on and I BARELY do IT! I been waiting for 200! That has been my goal for a long time. Now I dont feel weak anymore! I only weigh 155 too. Not bad, eh? And one question. What is a good way to build bicep strength? I dont seem to be gaining much muscle in that respect. And I guess those deadlifts I did really helped. And a good ab workout for 6 pack.

 

[SouthernLord]

Good job bro. For biceps you can't go wrong with chins. Weighted if possible. These will also work your abds. A visible "six pack" is more of a body fat level thing. Whatever you do at your level, don't cut in order to see your abds. Keep hitting your core lifts hard (squat, bench, dead, chins, dips, rows) and eat like a horse and it will all come together.

 

[Eric1987]

Chins? As in chin ups? And I kind of have the formation for the 6 pack just not quite there yet. I really want a good looking upper body for this summer. And what are rows? Sorry....

 

[GUARDIAN]

what is your current bicep routine?

heavy barbell/dumbell curls work for me.

 

[waldowade]

yep...chinups (underhand shoulder width grip)

You need to be doing rows, especially if you're making gains like that on bench. Bentover barbells rows and/or dumbell rows...you can find out what those are easily. Bodyweight rows are good too. The rows will also help your biceps some.

 

[silver_shadow]

Good job bro. For biceps you can't go wrong with chins. Weighted if possible. These will also work your abds. A visible "six pack" is more of a body fat level thing. Whatever you do at your level, don't cut in order to see your abds. Keep hitting your core lifts hard (squat, bench, dead, chins, dips, rows) and eat like a horse and it will all come together.

+1 all good advice.

 

[djeclipse]

Chins? As in chin ups? And I kind of have the formation for the 6 pack just not quite there yet. I really want a good looking upper body for this summer. And what are rows? Sorry....

What 5 x 5 are you doing? The true 5 x 5 you are doing rows or cleans on monday and friday, which will make your arms grow.

Post your current workout.

 

[cure]

I find that doing heavy back work incorporates the biceps enough to the point where when i work biceps all i do is some light "sculpting".

 

[Eric1987]

Well I dont do shit for biceps. I do 5x5 for them too. I start out at 15x5 20x5 25x5 30x5 and 35x5 just one arm dumbell curling. And wtf are rows?

 

[djeclipse]

Well I dont do shit for biceps. I do 5x5 for them too. I start out at 15x5 20x5 25x5 30x5 and 35x5 just one arm dumbell curling. And wtf are rows?

So you're not really running the actual 5 x 5 program.

Have a read here

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

It is the true 5 x 5, all the info is there including the lift descriptions.