Question on Bicep Strength
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Question on Bicep Strength - 5/23/2006 3:23:59 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
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I have always struggled with my biceps and and somewhat my triceps.
I have been able to do dips at a level in which I feel the workout and have some soreness the next day. So I think my triceps are improving.
My problem is when I try to work my biceps I can't lift a whole lot of weight, on a bicep curl machine I can do 30-40Lbs. max of 8-12 times....that is almost no weight at all, I also have the same problem with hammer curls...but the ext day I am not really feeling all that sore in those area. By the time I am done with them my arms cannot lift anything else, but yet don't feel it the next day and I am much, if any improvments.
I'm stuck on what to do, my biceps are not tiny, the are fairly big, but they are very weak.
What should I do that I can really tear into them without having loads of weight I cant lift stacked on?
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RE: Question on Bicep Strength - 5/23/2006 3:40:24 PM
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95gtdriver
Posts: 186
Joined: 1/24/2006
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Soreness doesn't = muscle building. as long as your getting results dont worry about the strength. if you are really bothered by not lifting very much weight lower the reps a bit. 5-8reps and you can try doing other types of curls .
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weight-170
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3 rep bench-225lbs
Deadlift-260lbs
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aprrox body fat-13-15%
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Stack- ON 100% whey, Xceed, & a little Muscle Milk for good mea
(in reply to Coop)
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RE: Question on Bicep Strength - 5/24/2006 12:00:52 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
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OK thanks for the info...Its hard for me sometimes because I am the type of person who needs to see something to stay on top of it. From the past I usually felt that if I was sore*not like my arms are about to fall off* I had a good workout. My question is what is the best way to make sure I am working my arms hard enough during the work out? Is lifting to the point in which you can lift, and those muscle have no more go the way you know?
(in reply to 95gtdriver)
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RE: Question on Bicep Strength - 5/24/2006 12:10:55 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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No- Lifting until you can't lift anymore isn't the way to go.
You mentioned you're using machines- Switch to free weights, it should promote more growth by including your stabilizer muscles in your lifts. Try these bicep/tricep routines.
Biceps-
Standing barbell curls, alternating supinating dumbbell curls, reverse barbell curls
Triceps-
Close grip bench press, triceps pressdowns, skullcrushers.
Do three sets of each- And it might help to switch up your rep range too. So, if you're currently doing eight to ten reps, try doing six to eight instead- Use a weight that challenges your muscles within this rep range. If, for example, you can only lift the weight eight times on your first set with proper form, you know you've got the right weight. By the second or third set, you might only be able to lift it six or seven times- But you're still within your rep range. This is how you'll know if you've challenged the muscle or not- Not by soreness or pump or anything else. None of that stuff means you're building the muscle.
The next, obvious issue is your diet- If you're not eating enough to gain, you won't gain- Simple as that. It could be that your diet needs work- Why not post a little something about how many calories you're getting per day in relation to how many your body actually needs- If you don't know how many you need, check out this link-
http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need_Calorie_Calculators_Includes_Quick_Spreadsheet_Too/m_45013/tm.htm
(in reply to Coop)
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RE: Question on Bicep Strength - 5/24/2006 3:20:21 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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I'll double check the math later, but that amount sounds about right. If you want some more info on how calories work, this might help make some sense of it all for you.
http://www.discussbodybuilding.com/What_the_hell_is_a_calorie_anyway/m_135283/tm.htm
If you're wondering how you were able to gain fat while eating less, for example, it's all in there.
But yes- at your current caloric intake, that's where all your missing gains are. For someone your size, you'll need more than most people to get good results- But the good news is, with that extra fat laying around, if you compute for a fat loss diet, you should actually also see some decent muscle gain at the same time you're losing the fat.
(in reply to Coop)
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RE: Question on Bicep Strength - 5/25/2006 2:08:39 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
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OK Thanks, I know now I need to increase my intake another 1500 or so. The post above is about what I eat every day, where or what do you think I should fit in with this to get it up higher, I know I'll need to do this over a few weeks to give my body time to adjust.
Some Ideas is around #2, or #3 meal to eat a packet of oatmeal, possible more egg whites a breakfast. What else would you suggest?
(in reply to cpl)
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RE: Question on Bicep Strength - 5/25/2006 4:11:29 PM
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Erind
Posts: 52
Joined: 5/12/2006
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thats way too few calories. You realize that your body will burn the muscle for energy if you eat that amount?
Now, your plan sounds great for cutting, with some additions of course. I don't think I can survive on 1350 cals. But the thing is, that we are busy people and Its next to impossible to follow it everyday because of scheduele. I for example can take the first 3 meals no problem. The fourth I'm at school and its impossible. The fift yes and the rest. To follow it would be sort of boring as well. I live for variety. Eating same sh*t everyday would be very boring indeed.
(in reply to Coop)
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RE: Question on Bicep Strength - 5/25/2006 11:35:45 PM
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cpl
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From: New York City
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quote:
it says I need around 3509 a day which means I'm in a deficite of about 2.16k Calories....Mabe that is my problem
Already been discussed, Erin.
Look at it like this, coop- For a 3000 calorie diet, (For this example I'll round it down to that so everyone can understand better and I can do less math) you'd have to be eating six meals of five hundred calories each. Obviously, if you're used to a 1400 calorie diet or so, you'll have a hard time upping all your meals to 500 cals- So you do it a little at a time, perhaps something like this-
Work up to 2000 calories a day in your first couple of weeks. That's a little more than 300 calories per meal, shouldn't be too hard to work up to. Then, after a couple of weeks of eating like that, add two hundred calories to three of those meals- Say, meals 1, 3 and 5. After a couple weeks of that, add another two hundred to another meal or two- Before you know it, you'll be at your goal.
(in reply to Erind)
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RE: Question on Bicep Strength - 5/26/2006 10:15:32 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
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Thanks all for the advise, especially CPL. I'll let you all know how this works out for me.
(in reply to cpl)
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RE: Question on Bicep Strength - 5/30/2006 9:37:16 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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When you say Chins, do you mean chin ups/Pull ups?
(in reply to Italianangel)
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RE: Question on Bicep Strength - 5/30/2006 11:35:20 PM
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nextbigthing
Posts: 896
Joined: 4/25/2006
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chin ups
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i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps
(in reply to Coop)
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RE: Question on Bicep Strength - 5/31/2006 5:23:45 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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Hey Coop, when I saw your diet, I cringed because of (1) the calorie deficit, already taken care of, and (2) it appears unbalanced.
My wise, nutritional advisor recommends a lean protein, a starch carb (includes corn and tomatoes), and a fibrous carb (most fruits and vegetables) for each meal. Your meal spacing looks good; he recommends about every 3.5 hours. This is his mantra.
Our bodies need all of that--the good carbs, the veggies and fruits, and the protein to build and maintain. At a minimum, I'd boost your vegetable intake big time.
It's so cute, btw, that you workout with your wife.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to nextbigthing)
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RE: Question on Bicep Strength - 5/31/2006 6:11:00 AM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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I have been thinking about adding some veggies to my eggs like a cup of mushrooms and 1/4 cup of chopped onions in the morning and possibly load up my sandwhich late morning with lots of leafys and such (Now there is some but not alot) . And Idea of where I should try to include some more, like 2-3 cups of veggies at night? And possibly split on of the snacks with more veggies like small cup servings of corn with the protein bars?
LOL the wife thing actually works out quite well, if she didnt go with me she would have the "Left out and ignored" feeling so I'm lucky she is getting into this and noticing results as well. No better spotter than your wife.....unless she is mad about something....then it is time to watch how much I am pressing as I may have to get it up myself ;)
(in reply to gzinkl)
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RE: Question on Bicep Strength - 5/31/2006 9:49:12 AM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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quote:
ORIGINAL: Coop
I have been thinking about adding some veggies to my eggs like a cup of mushrooms and 1/4 cup of chopped onions in the morning and possibly load up my sandwhich late morning with lots of leafys and such (Now there is some but not alot) . And Idea of where I should try to include some more, like 2-3 cups of veggies at night? And possibly split on of the snacks with more veggies like small cup servings of corn with the protein bars?
LOL the wife thing actually works out quite well, if she didnt go with me she would have the "Left out and ignored" feeling so I'm lucky she is getting into this and noticing results as well. No better spotter than your wife.....unless she is mad about something....then it is time to watch how much I am pressing as I may have to get it up myself ;)
That's a good start, throwing in veggies with the egg whites. Also consider spinach, it's an awesome vegetable. Treat corn more like a starchy carb; it is after all technically a grain, even though we treat it more like a vegetable.
One thing I would change (reduce) is the number of protein shakes. Can you make the morning/early afternoon ones sandwiches (chicken, turkey, LEAN roast beef) on whole wheat or rye, or something equivalent? With tons of lettuce, tomatoes, sprouts, even. Or (unsweetened) low-fat yogurt parfaits with fruit and almonds or walnuts, and maybe a slice of whole-wheat bread? You want as much of your calories from real food unless there is a good reason otherwise.
You can always throw in as many fiber vegetables that you want. Huge salads, broccoli until you drop, cauliflower. Watch the carrots and other higher glycemic characters, though. And while fiberous vegetables are dietary freebies, their condiments are not. Just be very careful with stuff like dressings (use small amounts, made from good fats (e.g., olive oil), or substitute lemon juice) and *eek* butter. A little butter can go a very very very long way, and if you're using the highest quality produce (usually organic), the flavor is 90% of the time greatly enhanced, and you don't need anything.
After you workout, you might want to add some starchy carbs to your dinner, even though it's at night. Sweet potatoes/yams rule, and don't need any gussying up to be pretty yummy (especially organic ones).
Especially in the morning and afternoon, don't be afraid to add some fruit (although watch bananas since they are calorie-rich). Especially berries of any kind--strawberry season is upon us, as is blueberry. Soon, raspberries, blackberries and boysenberries, too! They are supposed to be especially good for us, and are fantastic in the yogurt parfaits, or out-of-hand.
The great thing about eating like this is you get to explore all the seasonal fruits and vegetables. Of course, the down side is that it seems expensive, especially if you're not used to buying a lot of fresh produce.
There are a number of on-line diet sites, including fitday.com, ediets.com and absdiet.com, the latter two which can generate diet plans that can give you a basis for your diet and some variety. You'll have to modify them a little bit to make them work according to my Nutrition Guru's mantra. I do MUCH better when my menu is planned out for me; I'm too lazy and not creative enough to come up with huge variety, but not too lazy to cook my food in advance when I need to. (I usually make my lunches for the next day or two while cooking dinner). On the other hand, there's Berardi's Preci$ion Nutrition, which can help, although I'm not sold on the supposed recipe book, nor do I think the menu variety is all that good. He does helpfully describe a "morning routine" to set you up with good foods during the day.
BTW, if you haven't already, invest in a kitchen scale. Man, those suckers are handy, and are really an eye- opener when measuring your food.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Coop)
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