biceps exercise

Gsus · 12-14-2005, 05:02 AM

my arms r small and soft what r some good biceps exercises i do dumbell curls and barbell curls but there still small lol i usually do 3 sets of 10 reps

UNC13 · 12-14-2005, 05:31 AM

First of all your bicep is only 1/3 of your arm. Your tricep makes up the other 2/3's so if you're going to be working on your arm size it's about tri's. Secondly compound movements, BB Bench, Shoulder press, squats, and deadlifts are were your going to gain size especially if you're just starting out like I was/am. Anyways enough of my rant Bi excerises. Ez Bar Curls, Preacher, Cable Curls, Hammer DB, Incline Hammer Curls, reverse Ez curls, skull crushers. The possiblities are endless you just got to start working out EVERY muscle if you're serious about gaining size. You also need to start eating enough calories a day in order (clean not junk food) to put size on anywhere. Even though it probably seems like your arms are small and soft they're probably in proportion to the rest of your body. Hit the gym, work out all muscles and eat right. Thats the best advice I was ever given.

**MurphMan** · 12-14-2005, 06:05 AM

Quote:

Originally Posted by UNC13

First of all your bicep is only 1/3 of your arm. Your tricep makes up the other 2/3's so if you're going to be working on your arm size it's about tri's. Secondly compound movements, BB Bench, Shoulder press, squats, and deadlifts are were your going to gain size especially if you're just starting out like I was/am. Anyways enough of my rant Bi excerises. Ez Bar Curls, Preacher, Cable Curls, Hammer DB, Incline Hammer Curls, reverse Ez curls, skull crushers. The possiblities are endless you just got to start working out EVERY muscle if you're serious about gaining size. You also need to start eating enough calories a day in order (clean not junk food) to put size on anywhere. Even though it probably seems like your arms are small and soft they're probably in proportion to the rest of your body. Hit the gym, work out all muscles and eat right. Thats the best advice I was ever given.

Nice. Escpecially about squats and DL's for gaining all around mass!

Just_Shruggin · 12-21-2005, 01:43 AM

Yes, you will gain overall mass by including squats and deads in your workouts, but make sure you dont do them both in one week. You can overtain your lower back fast that way, it requires 100 hours of rest.

-Grimface

**skelooth** · 12-21-2005, 01:56 AM

Quote:

Originally Posted by Just_Shruggin

Yes, you will gain overall mass by including squats and deads in your workouts, but make sure you dont do them both in one week. You can overtain your lower back fast that way, it requires 100 hours of rest.

-Grimface

I squat and deadlift both in the same week every week and still make fantastic progress. Overtraining is a myth. If you're healed and feel ready to lift, then you can lift again as far as I'm concerned.

As for arm exercises, my favorite bicep movement is heavy DB hammer curls, followed by standard standing barbell curls... I also prefer a lower rep range (5x5)

For triceps I like skull crushers the most, followed by seated tricep extensions. The tricep extensions usually give a good burn in the tricep.

Remember to lift heavy!

**MurphMan** · 12-21-2005, 03:12 AM

Overtraining is NOT a myth..........I have heard this more than once in this thread and felt it necessary to squash this, sorry.

If you are cutting, then overtraining will be less evident, but if you are trying to gain mass, overtraining will most definately hinder your gains.

Rule of thumb, if you have any soreness from the last time you worked that muscle group, then wait. (noobs of course) Once you get some time under your belt you will find what works best for you.....as skelooth very well may be able to do both lifts in the same week (however, IMHO skelooth, it is because you are cutting and the progress you are seeing is your fat loss.)

**bubba g** · 12-21-2005, 04:10 AM

My advice is to make sure your intensity is there, and make sure you are going slow with the weight, and not swinging it at all... You will without question make better gains curling 60lbs with strict form as opposed to cheating 80lb curls... I can not tell you how many times I have told people to lower their weights, and they made the best gains of their life because they used a weight that allowed them to do the exercise properly.

When I say intensity I mean make sure you are failing on the last rep.

Don't let the weight all the way down, or pull it too far up so that the tension is on the muscle the whole time...... Like I said go slow.. 5 seconds per rep....
This will make a big difference. And make sure you are eating enough...

**MurphMan** · 12-21-2005, 05:37 AM

Quote:

Originally Posted by bubba g

My advice is to make sure your intensity is there, and make sure you are going slow with the weight, and not swinging it at all... You will without question make better gains curling 60lbs with strict form as opposed to cheating 80lb curls... I can not tell you how many times I have told people to lower their weights, and they made the best gains of their life because they used a weight that allowed them to do the exercise properly.

When I say intensity I mean make sure you are failing on the last rep.

Don't let the weight all the way down, or pull it too far up so that the tension is on the muscle the whole time...... Like I said go slow.. 5 seconds per rep....
This will make a big difference. And make sure you are eating enough...

Excellent advice! The only thing I would add is to make sure that you EXPLODE on the contraction, then slow on the way down.

**powerman2000** · 12-21-2005, 05:03 PM

Quote:

Originally Posted by Just_Shruggin

Yes, you will gain overall mass by including squats and deads in your workouts, but make sure you dont do them both in one week. You can overtain your lower back fast that way, it requires 100 hours of rest.

-Grimface

I don't think so!

**powerman2000** · 12-21-2005, 05:11 PM

Quote:

Originally Posted by bubba g

My advice is to make sure your intensity is there, and make sure you are going slow with the weight, and not swinging it at all... You will without question make better gains curling 60lbs with strict form as opposed to cheating 80lb curls... I can not tell you how many times I have told people to lower their weights, and they made the best gains of their life because they used a weight that allowed them to do the exercise properly.

I watched just this morning while doing cardio a little guy with stick arms swinging around 60lb DBs while attempting to perform standing curls. I seriously don't think he was causing any muscle stimuli in his biceps at all. I have 19" arms and probably outweigh the guy buy 80 lbs and I don't even use 60lb DBs. For strict form on each and every rep the most I usually get up to are 55lb DBs. I see guys all the time curling 1.5 or 2x the amount of weight that I use and yet their arms are 3-5 inches smaller.

**MurphMan** · 12-21-2005, 06:14 PM

Quote:

Originally Posted by powerman2000

I watched just this morning while doing cardio a little guy with stick arms swinging around 60lb DBs while attempting to perform standing curls. I seriously don't think he was causing any muscle stimuli in his biceps at all. I have 19" arms and probably outweigh the guy buy 80 lbs and I don't even use 60lb DBs. For strict form on each and every rep the most I usually get up to are 55lb DBs. I see guys all the time curling 1.5 or 2x the amount of weight that I use and yet their arms are 3-5 inches smaller.

I know, it is so funny to watch those guys.........it's like a front delt powerclean until the weight reaches horizontal then the bicept just reals the weight in closer to the body.

**powerman2000** · 12-21-2005, 06:27 PM

Quote:

Originally Posted by MurphMan

I know, it is so funny to watch those guys.........it's like a front delt powerclean until the weight reaches horizontal then the bicept just reals the weight in closer to the body.

Perfect description Murph :bigthumbu

**bubba g** · 12-21-2005, 06:50 PM

Quote:

Originally Posted by MurphMan

Excellent advice! The only thing I would add is to make sure that you EXPLODE on the contraction, then slow on the way down.

True dat... stimulate the fast twitch fibers....

**bubba g** · 12-21-2005, 07:11 PM

Quote:

Originally Posted by powerman2000

I watched just this morning while doing cardio a little guy with stick arms swinging around 60lb DBs while attempting to perform standing curls. I seriously don't think he was causing any muscle stimuli in his biceps at all. I have 19" arms and probably outweigh the guy buy 80 lbs and I don't even use 60lb DBs. For strict form on each and every rep the most I usually get up to are 55lb DBs. I see guys all the time curling 1.5 or 2x the amount of weight that I use and yet their arms are 3-5 inches smaller.

It almost makes me want to start lifting at the gym again.. It is pretty damn entertaining seeing things like that. At first I tried helping people out, but nobody listens. They don't believe you. even though you are twice the size of them.

When I was a noob I looked around the gym, and I saw guys doing cable rows with the whole stack, and using a ton of momentum to get the weight moving, I saw guys swinging up 100 lbs curling using their lower backs and a ton of momentum, Pull downs with the whole stack using tons of momentum and still not getting full range of motion, bench presses with a lot of weight but only bringing the weight down half way, and having their spotters lift half of the weight from the first rep on.. etc...

And I remember thinking to myself, These guys are using a lot of weight, but they are not very big, at first I was a little discouraged because I thought wow even when you lift that much weight it is not enough to build your muscles up that much. Then I watched these two guys who were huge. they both competed and they were using half as much weight as the small dudes.. But they weren't swinging the weights, and they were using full range of motion.. Another thing I noticed is they were at the gym half as long as the skinny clowns... So I asked them what the deal was.. they were both cool, one of them is still my friend to this day. They told me to never lift with your ego, who cares if this guy is benching with 300lbs and cheating.. All he is doing is cheating himself of gains... The best advice I ever got.

I check my form all the time. Everyone falls prey once and a while... Everyone wants to add weights every week.. sometimes we cheat to do better one week than the week before.. If you can't do it with good form, don't sweat it.. you will do it the next week...

marlon · 12-21-2005, 07:16 PM

Quote:

Originally Posted by bubba g

They told me to never lift with your ego, who cares if this guy is benching with 300lbs and cheating.. All he is doing is cheating himself of gains... The best advice I ever got.

:yeah:

**skelooth** · 12-21-2005, 07:48 PM

Quote:

Originally Posted by MurphMan

if you are trying to gain mass, overtraining will most definately hinder your gains.

Rule of thumb, if you have any soreness from the last time you worked that muscle group, then wait.(however, IMHO skelooth, it is because you are cutting and the progress you are seeing is your fat loss.)

There's no such thing as overtraining, only under eating. If you feel healed and ready to lift, then you are ready to lift. As far as 'overtraining' hindering your gains, yes and no. It's not an issue of over training, it's an issue of strategic exercise timing... in this case using overtraining in that sense is the same thing as calling it endurance training.

The progress I'm seeing while lifting is strength gains doing deads and squats in the same weak. If "Over training" had to be defined, I would define it as
a) Lifting a muscle group while it's still sore/weak from it's last workout
b) Lifting 7 days a week and frying your CNS
c) Not eating enough in proportion to your lifting program.

**Peaked_18** · 12-21-2005, 08:02 PM

Strict Barbell Curl
Dumbbell Curl
Hammer Curl
Incline Dumbbell Curl
Chins

**bubba g** · 12-21-2005, 08:12 PM

Quote:

Originally Posted by skelooth

There's no such thing as overtraining, only under eating. If you feel healed and ready to lift, then you are ready to lift. As far as 'overtraining' hindering your gains, yes and no. It's not an issue of over training, it's an issue of strategic exercise timing... in this case using overtraining in that sense is the same thing as calling it endurance training.

The progress I'm seeing while lifting is strength gains doing deads and squats in the same weak. If "Over training" had to be defined, I would define it as
a) Lifting a muscle group while it's still sore/weak from it's last workout
b) Lifting 7 days a week and frying your CNS
c) Not eating enough in proportion to your lifting program.

I know a ton of people who do not get DOMS (delayed onset muscle soreness) so according to what you are saying these folks could work the same muscles 5 days a week.

Over training can, and does occur no matter how much you eat. Even when taking AAS you can over train.

That said I do Deadlifts every other week, and squat every week, and I make great progress in size, and strength... I don't think doing them both every week will automaticly cause you to over train...

12-14-2005, 05:02 AM	#1
Gsus Amateur Join Date: Oct 2005 Posts: 43 Recipes: 0 Rep Power: 0	biceps exercise my arms r small and soft what r some good biceps exercises i do dumbell curls and barbell curls but there still small lol i usually do 3 sets of 10 reps

12-21-2005, 01:43 AM	#4
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 3	Yes, you will gain overall mass by including squats and deads in your workouts, but make sure you dont do them both in one week. You can overtain your lower back fast that way, it requires 100 hours of rest. -Grimface __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

12-14-2005, 05:31 AM	#2
UNC13 Amateur Join Date: Nov 2005 Posts: 41 Recipes: 0 Rep Power: 0	First of all your bicep is only 1/3 of your arm. Your tricep makes up the other 2/3's so if you're going to be working on your arm size it's about tri's. Secondly compound movements, BB Bench, Shoulder press, squats, and deadlifts are were your going to gain size especially if you're just starting out like I was/am. Anyways enough of my rant Bi excerises. Ez Bar Curls, Preacher, Cable Curls, Hammer DB, Incline Hammer Curls, reverse Ez curls, skull crushers. The possiblities are endless you just got to start working out EVERY muscle if you're serious about gaining size. You also need to start eating enough calories a day in order (clean not junk food) to put size on anywhere. Even though it probably seems like your arms are small and soft they're probably in proportion to the rest of your body. Hit the gym, work out all muscles and eat right. Thats the best advice I was ever given.

12-21-2005, 03:12 AM	#6
MurphMan Robomoderator Join Date: May 2005 Posts: 1,598 Recipes: 0 Rep Power: 26	Overtraining is NOT a myth..........I have heard this more than once in this thread and felt it necessary to squash this, sorry. If you are cutting, then overtraining will be less evident, but if you are trying to gain mass, overtraining will most definately hinder your gains. Rule of thumb, if you have any soreness from the last time you worked that muscle group, then wait. (noobs of course) Once you get some time under your belt you will find what works best for you.....as skelooth very well may be able to do both lifts in the same week (however, IMHO skelooth, it is because you are cutting and the progress you are seeing is your fat loss.)

12-21-2005, 04:10 AM	#7
bubba g Moderator Join Date: Sep 2005 Posts: 2,925 Recipes: 0 Rep Power: 176	My advice is to make sure your intensity is there, and make sure you are going slow with the weight, and not swinging it at all... You will without question make better gains curling 60lbs with strict form as opposed to cheating 80lb curls... I can not tell you how many times I have told people to lower their weights, and they made the best gains of their life because they used a weight that allowed them to do the exercise properly. When I say intensity I mean make sure you are failing on the last rep. Don't let the weight all the way down, or pull it too far up so that the tension is on the muscle the whole time...... Like I said go slow.. 5 seconds per rep.... This will make a big difference. And make sure you are eating enough...

12-21-2005, 08:02 PM	#17
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Strict Barbell Curl Dumbbell Curl Hammer Curl Incline Dumbbell Curl Chins