Cant get biceps bigger, need help
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
Cant get biceps bigger, need help - 12/30/2005 10:41:57 PM
|
|
|
Xbeastlyone17
Posts: 9
Joined: 12/21/2005
Status: offline
|
hey guys, im new to the site as you see but i've been liftin about a year now and i just cant at all get my biceps bigger. My routine is every other day i do biceps and abs and some boxing. For biceps i do 3-4 sets of concentration curls of about 30-45 pounds then butterfly curls about 3 sets 35-40 pounds and then the curl bar and about 3 sets of that of 90-105 pounds. All are 6-10 reps usually 10 in the beginning and work in more weight of less reps as i go on. What can i do to make my biceps bigger that u guys may have as a scheduale that works great for you? and my protein intake isnt a prob at all usually 80-120 grams per day. thanks for any help
|
|
|
|
|
RE: Cant get biceps bigger, need help - 12/31/2005 4:57:34 AM
|
|
|
Cats Milk
Posts: 310
Joined: 11/29/2005
Status: offline
|
im no expert BUT, i read variation is the key, you should change your bicep workout for a little and then go back to the beginning, i read that your body gets used to it and you see minimal results
(in reply to Xbeastlyone17)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 12/31/2005 6:59:25 AM
|
|
|
Carl
Posts: 305
Joined: 12/10/2005
Status: offline
|
ya and do you work out realy fast and go until u rep fail? that builds mass better then ust going and resting then going and having long work outs. find a few bicep excerises and do them all really fast until u cant do em anymore. only do this 1-2 times a week! u need to give protein sysnthesis time to rebuilding your muscles. you could be breaking them down before they can re build if you do it every other day. bodybuilding takes time, not gunna happen over ngiht.
(in reply to Cats Milk)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 12/31/2005 9:27:54 AM
|
|
|
Xbeastlyone17
Posts: 9
Joined: 12/21/2005
Status: offline
|
na i usually will do a set then rest for about a minute- minute and a half and then do the following set. so what your saying is just bangin em out doin set after set not resting for even 30 seconds is the way to go? how does that work that its better for muscle growth man?
(in reply to Carl)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 12/31/2005 10:22:30 AM
|
|
|
BigSwole
Posts: 880
Joined: 11/6/2005
From: TWO TWO NINE
Status: offline
|
quote:
ORIGINAL: Xbeastlyone17
My routine is every other day i do biceps and abs and some boxing.
Thiers your promblem, only work them 1-2 times a week, muscles are made resting (recovering), not in the gym, less is actually more when It comes to muscle growth.
If you want bigger arms and you still would like to work out alot, Work your triceps, they make up bout 2/3 of your arm.
http://www.abcbodybuilding.com/exercise1.htm
This website will show you how to perform many excercises
_____________________________
"BF STAK"
Body Fortress: Creatine Punch, Whey, Glutamine, Super Nos Pump
GNC PM Protein, Dymatize Xpand
(in reply to Xbeastlyone17)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 12/31/2005 10:51:06 AM
|
|
|
Xbeastlyone17
Posts: 9
Joined: 12/21/2005
Status: offline
|
thanks man, other than that does my routine of the excercises i do sound good? and also does that go the same for triceps? only do them 1-2 times a week?
(in reply to BigSwole)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 12/31/2005 11:55:10 AM
|
|
|
BigSwole
Posts: 880
Joined: 11/6/2005
From: TWO TWO NINE
Status: offline
|
Your bicep routine sounds fine, but you should change it around every once in awhile, to challenge your muscles, do not, do the same routine over and over, week after week, change up excercises, reps, differnt amount of weights, fast and slow reps. Variety is the key.
I give Triceps and Biceps a 5 day rest, I truly believe I get better results If I give all my muscles 4-6 days rest when lifting heavy. abs up to 3 times a week, 2 times a week if weighted (IMO)
_____________________________
"BF STAK"
Body Fortress: Creatine Punch, Whey, Glutamine, Super Nos Pump
GNC PM Protein, Dymatize Xpand
(in reply to Xbeastlyone17)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/1/2006 10:50:21 AM
|
|
|
SuperCoolFool
Posts: 229
Joined: 12/27/2005
From: Ohio
Status: offline
|
WOW your strong! You can butterfly 45 pounds?!?!! That's freaking awesome! My max normal curl is only 35. Dang man your strong. I have no idea why your not gaining any muscle mass, maybe you should just do more reps. Or I've found that if you do a high amount of say 15 or 10 pound curls, say 100 (Depending on how strong you are) it builds your muscles nice.
_____________________________
quote:
Someone always has to write on the walls "Mike was here". But then someone else puts an arrow and it says "Mike is a faggot". So Mike comes back to check it out, "What the hell?! I was here but not as a faggot!"
-Dane Cook
(in reply to Xbeastlyone17)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/1/2006 12:24:34 PM
|
|
|
Xbeastlyone17
Posts: 9
Joined: 12/21/2005
Status: offline
|
haha thanks bro, just lookin at your profile for you age if thats all right thats daaaamn impressive to man goodluck with the goal. but thanks for advice, what you think about like 100 reps of 25 pounds? i know i could prob do that each arm.
(in reply to SuperCoolFool)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/1/2006 1:02:00 PM
|
|
|
BigSwole
Posts: 880
Joined: 11/6/2005
From: TWO TWO NINE
Status: offline
|
100 reps is not gonna be very effective for muscle mass, that would be more for definition.
Stick to heavier weights, weights that you can do bout 4-12 reps, Standing Barbell Curls are a great Mass builder for biceps, where concentration curls are great for building a peak.
_____________________________
"BF STAK"
Body Fortress: Creatine Punch, Whey, Glutamine, Super Nos Pump
GNC PM Protein, Dymatize Xpand
(in reply to Xbeastlyone17)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/1/2006 2:10:31 PM
|
|
|
envilent
Posts: 633
Joined: 10/3/2005
Status: offline
|
i dont really know what the hell concentration curls are. i keep seeing them on this site im just curious as to what they actually are.
_____________________________
Age - 19
6/22/07- 5'10'' 191 9% bf
(in reply to BigSwole)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/1/2006 4:27:28 PM
|
|
|
twistedlink
Posts: 7819
Joined: 5/31/2005
Status: online
|
when i got weights i stupidly did loads of reps for many sets, as a result my arms have damn good definition, to see go to critique my physique if you dont believe me, size however is gained through the 8-12 rep range, i agree with the fact that muscle grows while resting, also, if you can normal curl 90-105lbs for over 6 reps-you have some damn big biceps dude, and id suggest a lot more than 80-120grams of protein a day, i get a good 150 grams a day and have trouble gaining weight and my working weights on preacher and barbell bicep curls is around 75lbs-85lbs
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to BigSwole)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/2/2006 11:43:17 AM
|
|
|
SuperCoolFool
Posts: 229
Joined: 12/27/2005
From: Ohio
Status: offline
|
Just wondering... What is your max bench? Is it 255? Or is that your average? Becuase for some one that can butterfly curl 45 pounds thats a small max bench. DAMN 45!? I still can't believe how strong you are!!! Man I hope I can do 45 butterfly curls when I'm 15.
_____________________________
quote:
Someone always has to write on the walls "Mike was here". But then someone else puts an arrow and it says "Mike is a faggot". So Mike comes back to check it out, "What the hell?! I was here but not as a faggot!"
-Dane Cook
(in reply to twistedlink)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/5/2006 6:25:41 AM
|
|
|
8pack
Posts: 2245
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
|
quote:
ORIGINAL: Xbeastlyone17
hey guys, im new to the site as you see but i've been liftin about a year now and i just cant at all get my biceps bigger. My routine is every other day i do biceps and abs and some boxing. For biceps i do 3-4 sets of concentration curls of about 30-45 pounds then butterfly curls about 3 sets 35-40 pounds and then the curl bar and about 3 sets of that of 90-105 pounds. All are 6-10 reps usually 10 in the beginning and work in more weight of less reps as i go on. What can i do to make my biceps bigger that u guys may have as a scheduale that works great for you? and my protein intake isnt a prob at all usually 80-120 grams per day. thanks for any help
You need to start working thw whole body to see better results, try working out your legs, squats will increase testosterone levels and that should help you out with gains all over your body.
(in reply to Xbeastlyone17)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/11/2006 12:57:08 PM
|
|
|
Xbeastlyone17
Posts: 9
Joined: 12/21/2005
Status: offline
|
BigSwole- thanks that does make sense def, but should i do standing dumbell curls as opposed to standing curls with the curl bar? or just do it as an addition to the routine i already have?
twistedlink- when would u reccomend eating the protein intake wise during the day?
SuperCoolFool- yeah my max bench is about 255 last time i did a 1 rep max.. however im doing a 215 8 rep now and thats after 10 reps of 135, 155, and 195. so im not completely sure what my max would be, ill keep you updated if you'd like man haha. but thanks for the compliment on that for the curls man, goodluck with ur benchgoal
8pack- so theighs and calfs i should target for lower body to raise testoterone levels?
(in reply to 8pack)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/11/2006 10:31:42 PM
|
|
|
hardwork86
Posts: 39
Status: offline
|
Try doing compound movements as well as isolated movements. When I am working my arms, I always do supersets of bicep/tricep.
Example: A set of cable tricep pressdowns immediately followed by straightbar curls. Take a brief rest and go at it again for 2-3 more sets. Another one that works GREAT for me i a 4 set superset that goes chin-ups to flatbench skullcrushers to closegrip (with the same bar used for skullcrushers) with standing curls (with the same bar used for skullcrushers). This creates a HUGE arm pump if you do it for 2-3 sets.
Hope some of these ideas help.
_____________________________
1/9/2006
20 years old
6'3" 262 lbs
Bench - 420
Squat - 565
(in reply to Xbeastlyone17)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/12/2006 6:10:57 PM
|
|
|
Xbeastlyone17
Posts: 9
Joined: 12/21/2005
Status: offline
|
some of that definately helps man but the only prob with that is i usually do triceps the same day i do bench press. and then have biceps with abs on a separate day. would u reccomend just doin all arms for a day in itself?
(in reply to hardwork86)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/12/2006 6:25:47 PM
|
|
|
hardwork86
Posts: 39
Status: offline
|
I would suggest changing your program up every 2 weeks or so. If you stay with the same thing for too long your body will become used to it. I would reccomend at least throwing a bis/tris day in your workout schedual just to see how the results work for you; they work very well for me. Also, you can still do bench press that day! With the college team I play for, we will kil our bi/tris before we even do one bench set. By the time you do bench, your body must work the chest alot harder to get the weight up, while at the same time further punishing your arms. You won't be putting up NEARLY as much weight as you normally do, but come two weeks later I think you will see an improvement in all 3 areas.
One again, this is just what has worked for me in the past/ currently.
_____________________________
1/9/2006
20 years old
6'3" 262 lbs
Bench - 420
Squat - 565
(in reply to Xbeastlyone17)
|
|
|
|
|
RE: Cant get biceps bigger, need help - 1/15/2006 7:09:56 PM
|
|
|
chisum1357
Posts: 375
Joined: 12/16/2005
From: Texas
Status: offline
|
Try working your biceps and triceps in the same day, but only working them out 2 days a week. See when it comes to your arms, just like any other muscle when it grows it pushes out, and it also pushes a little on the opposing muscle. So if you work your biceps and triceps in the same day, then when you rest your muscles will grow against each other and it will help both muscles grow bigger and faster. I have 16 1/2 in arms, and can curl 205 pounds on a max.
(in reply to hardwork86)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
