Lockedbiceps and arm wrestling

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thehulk21
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2005/05/08 19:21:47 (permalink)
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biceps and arm wrestling

I'm 17, i've been working out for about 2 years, its taken me a while to grasp the concept of bodybuilding, and i'm sure I still do a lot of things wrong.

I'm 5'10", I weight 145-- I took a body fat composition a while ago, I think I got like 2.5%, so I'm real skinny/defined... Biceps are 13"

Ok, i've been working out for a long time, and I really haven't been able to gain in my biceps. I usually do arms about once or twice a week. I've been doing seated curls with 35's (8-10 reps), preacher curls with 20lb's on each side, hammer curls down the line, curls with the pully, and machine curls. I do everything like 2 sets each usually.

I've been doing this for so long, and I really can't gain, i've read all these articles about biceps.. and I just can't seem to gain that much, the only thing that went up for me was my preacher curls.... like my bench goes up all the time, I can bench 175.

I also have a pullup bar at home and I can do about 8-10

What really made me pissed today is that I was hanging out with friends who dont' work out and really aren't that jacked, just normal looking arms. and we decided to arm wrestling.. and both of these guys beat me real easy, and they're about the same height and weight as me, maybe weigh more actuually like 150-155... but i mean i've been working out for a long time, and my arms actually loook pretty ripped. I know arm wrestling is the end all thing.. but I really felt like I should ahve been able to beat them

does anyone know whats happening here? any advice you could give me on working the biceps.. and whats the deal with arm wrestling, is there a way to win, because i'm certain I could lift more than these guys, but.... I can't beat them in arm wrestling...

feel free to ask more questions that could help you, because I tried to include everythign that is helpful, oh.... I guess I could talk about my diet, I don't really eat that much generally, like 3 meals a day and after I work out I have a protien shake

Thanks,
#1

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    edwhobbs
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    RE: biceps and arm wrestling 2005/05/08 19:41:54 (permalink)
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    first off, the arm wrestling topic...
    in arm wrestline technique will usually win. there is a lot to it than just being strong. don't worry about arm wrestling, a lot of it is forearms, if you lose your wrist you lose the wrestle.
     
    To your biceps, the big thing i'd recommend is picking 2 or 3 excercises and sticking to them, working in the 6-8 rep range usually. I like e-z bar curls, hammer curls, and reverse curls (really good for your forearms, actually, probably mostly a forearm excercise!). If you don't have a back workout day, add one in. this will hit your biceps also, and having a ripped back is really cool too (not to mention very beneficial to other workouts). I usually go 1x8, 3x6 for easy bar curls and then 3x8 for hammer curls, and then  2x10-12 for reverse. I do biceps and triceps and shoulders together. Your form is essential for bicep growth. don't cheat. 
     
    If you wanna get big, you gotta eat. eat 5-6 smaller sized meals a day, 1.7 grams of protein per 2.2 pounds is what a nutrition text book will tell you, but i like 1 gram protein per 1 gram body weight (if you are lean, so you fit the mold). take in the appropriate amount of calories, check the calorie calculator out (i think in the nutrition forum???) for the appropriate amount.  

    Age: 23
    5'10 186.5 lbs.

    "K.I.S.S. - Keep it super simple"
    #2
    The Sheep Man
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    RE: biceps and arm wrestling 2005/05/08 19:53:41 (permalink)
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    but i like 1 gram protein per 1 gram body weight (if you are lean, so you fit the mold).


    Holy hell thats alot of protein hehe

    Ya, arm wrestling is about technique and forearm strength... Shoulders are important too but bicep is there for intimidation.

    My brother's father in law is a little guy and he was never beat in arm wrestling his whole life, and hes armwrestled huge guys.  Forearms don't neccesarily have to be huge so be crazy strong, they'll just be extra dense. 

    Good luck with your endeavour!
    #3
    Nic
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    RE: biceps and arm wrestling 2005/05/08 21:35:19 (permalink)
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    arm wrestling is the best thing to do if you want to screw you arms and back workout !
    this shall not be done and should not have been invented...
    this may lead to serious injuries and might scrap your workout...

    ok now that I went a little far...technique is everything. a 100 lbs guy with technique can beat Hulk Hogan...if you know what I mean

    Everyone is entitled to be stupid, but some abuse the privilege.
    #4
    No Quarter
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    RE: biceps and arm wrestling 2005/05/08 22:55:28 (permalink)
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    I agree, my elbow got ruined for 2 weeks, I could barely move my arm.
    #5
    meat hed
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    RE: biceps and arm wrestling 2005/05/09 07:11:32 (permalink)
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    i once saw this video clip where this little guy got his arm snapped from arm wrestling this big dude.. as for biceps you should probably start upping the weight every week by a couple or few pounds at least .... biceps seem to take longer to adjust to extra weight for me neway.  your weight seems way to light for your build .. you should after 2 yrs lifting easily be able to handle 30 lbs on each side at least.
     
    Maybe your gettin no gains because your doing the exercises to quick? heard alot of guys at the gym saying they get no gains until they start doing exercises slowly... try lifting fast on the way up and hold 4 secs on the way down resisitng gravity. otherwise do it slow all together.
    good exercises - preacher curls , hammer curls or bicep curls  - 3 sets of 8-12 should have decent gains in 2 months. by the way your to skinny start eating . 

    Height : 5 11
    Weight : 70 KGs
    Body fat: 13%
    Aim : 10%
    #6
    Nazarah
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    RE: biceps and arm wrestling 2005/05/09 08:33:33 (permalink)
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    ORIGINAL: Nic

    arm wrestling is the best thing to do if you want to screw you arms and back workout !
    this shall not be done and should not have been invented...
    this may lead to serious injuries and might scrap your workout...

    ok now that I went a little far...technique is everything. a 100 lbs guy with technique can beat Hulk Hogan...if you know what I mean

     
     
    I second this. I messed my wrist up quite some time ago because of arm wrestling and it STILL hurts sometimes when I do really heavy bench press.................
    #7
    The Sheep Man
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    RE: biceps and arm wrestling 2005/05/09 10:38:00 (permalink)
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    ya, especially if you arm wrestle a duchebag who cheats and grabs your hand with both of theirs and yank, it could really hurt your shoulder!
    #8
    Trugschluss
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    RE: biceps and arm wrestling 2005/05/09 19:40:39 (permalink)
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    He's right about the 1g protein per 1lb body weight.  Hard to do, but the results are worth it. I eat big cans of tuna, chicken breasts, scrambled egg whites, etc.

    You should also have 1.75-2g of carbs per 1lb body weight.  That one is a lot easier to accomplish.
    #9
    thehulk21
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    RE: biceps and arm wrestling 2005/05/09 20:00:27 (permalink)
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    thanks guys, this is reallly helpful. I realize that there is technique in arm wrestling.. but am I the only one who doesn't know it?... I mean these kids aren't like technique masters.

    I've been reading up a lot, I think i'm gonna have a really strict routine instead of what I do, so i can avoid my laziness. I will post it up here and ask what you guys think. aslo I'll have 2 protien shakes a day (each of them I put twice the serving, so its 44 grams a shake)---- my main thing in the routine will be to force myself to add 2.5 pounds to each of my excersizes each week, or everyother week. Good idea?

    if I eat all these protien shakes am I going to have to start running or somthing to stay lean? Ive never had a problem being lean so I don't really know if protien shakes are going to affect fat along with muscle.......

    I"m gonna take sum pictures soon too, thanks and if anyone else has advice I'd still like it. I really want to know what it feels like to be sore in the bicepts, they're the only muscle I really never feel sore the next day in, regardless of what I do.
    #10
    The Sheep Man
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    RE: biceps and arm wrestling 2005/05/10 02:55:18 (permalink)
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    ORIGINAL: Trugschluss

    He's right about the 1g protein per 1lb body weight.  Hard to do, but the results are worth it. I eat big cans of tuna, chicken breasts, scrambled egg whites, etc.

    You should also have 1.75-2g of carbs per 1lb body weight.  That one is a lot easier to accomplish.


    If you are referring to where i said, holy hell thats alot... its because he said 1 gram protein per 1 gram body weight
    #11
    pumpster
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    RE: biceps and arm wrestling 2005/05/10 09:50:18 (permalink)
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    -You have to add "good" bodyweight to gain size-10 lb. generally = 1" arm gain. Easiest way is to mix weight-gain protein powder with liquids and drink them 2-3 times a day between, not with, meals, to allow them to be fully absorbed. Since you're skinny i wouldn't worry about getting fat-later on if you see it happening change your diet and/or start some cardio, but for now you have room to add some bulk without getting fat.
    -Above all you have to get the reps and weight up-try using some post-failure techniques to do this after you can't do any more-cheats or rest-pause reps at the end of the last set of each exercise. IMO 6-7 sets for biceps and same for triceps, if each set counts and some are done to failure with a focus on increasing the weight. Another way to help with this is to try increasing rest time to 1.5 minutes max. instead of 1 minute.
    -Be consistent-2 workouts/muscle a week is better IMO, but experiment and stay with the same routine for 6-8 weeks to see what happens.
    -Try some new exercises for each muscle, see if they make a difference, or substitute dumbbells with barbells, etc.
    -Experiment with different rep ranges. I like 8-12 while some prefer 5-8 which doesn't work for me.
    -Try a new program-Max OT, HIT, etc. Experiment with each for 6-8 weeks and see which ones help.
    -Get a training partner.

    As far as arm wrestling, it's got as much to do with a person's bone structure as with technique-guys with longer arms or who are taller usually have a leverage advantage that doesn't show as muscular development-ask Randy Johnson. I wouldn't worry about winning at this, especially since as already mentioned it's a good way to get injured.
    post edited by pumpster - 2005/05/10 10:12:15
    #12
    thehulk21
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    RE: biceps and arm wrestling 2005/05/11 15:57:34 (permalink)
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    Just put up a routine in the routine section, so if u want to look at it, it explains a lot, or here is just a quick link to the spread sheet I made

    I explain more about sum issues I have in the routine post rather than the website I'm linking you now, Thanks

    http://www.angelfire.com/games3/lab/routine
    #13
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