biceps training

[naki]

Hi ive been trying to work out for a while on the biceps ive tryed different training styles and i might get 1/2 in 6months of hard work but with my job i do a lot of lifting and can lose it in a week and this just rips me is it possble to get big ceps if you have a job with a lot of lifting i am maintaining weight and increasing slowly. Help please thanks in advance

[Shutupandsquat]

I really don't know if you're serious, but yes... it's possible...

[FellowshipOfTheRon]

ummmmmmmmmmmm lets see, you lose size that quickly? it's not muscle if anything it's water weight going away so stay hydrated and make sure you eat properly (keep up the carbs to a decent level, especially if you are doing labour work).

also if you're concerned about over training the biceps or something wierd like that then double check how you are lifting in your job and see if you can change that. get full body involvement rather than bending over and curling everything when at work.

[NZresident1]

Get yourself some fat grips that will sort you out go here www.fatgripz.com to have a read and they are available on trademe cheers

[naki]

Thanks i train the ceps 3 times a week i cut down the sets as i had the same thing happen and it took about 3months to get it back up to size so i was gutted that it happen again i eat heaps to try and feed the muscles. So maybe i should cut down to twice aweek. Stuffed if i know i thought i would try in here geuss i will have to work it out for myself cheers.

[FellowshipOfTheRon]

Thanks i train the ceps 3 times a week i cut down the sets as i had the same thing happen and it took about 3months to get it back up to size so i was gutted that it happen again i eat heaps to try and feed the muscles. So maybe i should cut down to twice aweek. Stuffed if i know i thought i would try in here geuss i will have to work it out for myself cheers.

exactly how big are these guns right now (flexed) / how big at the biggest they've been? including your bodyfat % would help

why are you training them 3x a week and what exactly is your routine? do you train the rest of your body or just biceps?

[denzil]

inb4 justceps lol

[Shutupandsquat]

Biception

[naki]

dont know about body fat but they were up to 16 1/4 at best pumped after a workout and now a bit over 15 1/2 pumped theres next to no fat on the biceps. I do train the rest of the body i do 5 superset on the biceps which is like 10sets i geuss and i also do 5 supersets on the benchpress in the same workout. I spoke to someone today and they said maybe increase the weights and less reps but i feel i will lose form trying to lift i dont just want to start swinging my arms to lift weights.

Thanks i train the ceps 3 times a week i cut down the sets as i had the same thing happen and it took about 3months to get it back up to size so i was gutted that it happen again i eat heaps to try and feed the muscles. So maybe i should cut down to twice aweek. Stuffed if i know i thought i would try in here geuss i will have to work it out for myself cheers.

exactly how big are these guns right now (flexed) / how big at the biggest they've been? including your bodyfat % would help

why are you training them 3x a week and what exactly is your routine? do you train the rest of your body or just biceps?

[denzil]

dont know about body fat but they were up to 16 1/4 at best pumped after a workout and now a bit over 15 1/2 pumped theres next to no fat on the biceps. I do train the rest of the body i do 5 superset on the biceps which is like 10sets i geuss and i also do 5 supersets on the benchpress in the same workout. I spoke to someone today and they said maybe increase the weights and less reps but i feel i will lose form trying to lift i dont just want to start swinging my arms to lift weights.

Thanks i train the ceps 3 times a week i cut down the sets as i had the same thing happen and it took about 3months to get it back up to size so i was gutted that it happen again i eat heaps to try and feed the muscles. So maybe i should cut down to twice aweek. Stuffed if i know i thought i would try in here geuss i will have to work it out for myself cheers.

exactly how big are these guns right now (flexed) / how big at the biggest they've been? including your bodyfat % would help

why are you training them 3x a week and what exactly is your routine? do you train the rest of your body or just biceps?

barbell curl in the squat rack! ftw! no srs ul grow lol

[FellowshipOfTheRon]

dont know about body fat but they were up to 16 1/4 at best pumped after a workout and now a bit over 15 1/2 pumped theres next to no fat on the biceps. I do train the rest of the body i do 5 superset on the biceps which is like 10sets i geuss and i also do 5 supersets on the benchpress in the same workout. I spoke to someone today and they said maybe increase the weights and less reps but i feel i will lose form trying to lift i dont just want to start swinging my arms to lift weights.

Thanks i train the ceps 3 times a week i cut down the sets as i had the same thing happen and it took about 3months to get it back up to size so i was gutted that it happen again i eat heaps to try and feed the muscles. So maybe i should cut down to twice aweek. Stuffed if i know i thought i would try in here geuss i will have to work it out for myself cheers.

exactly how big are these guns right now (flexed) / how big at the biggest they've been? including your bodyfat % would help

why are you training them 3x a week and what exactly is your routine? do you train the rest of your body or just biceps?

it's not a bad suggestion, give it a go since your current routine is apparently burning gains instead of stacking them on. if you're concerned about swinging with back then hop on the preacher curl bench and have at it.

try heavy as you can for like 5 reps, do 3~4 sets taking 1minute rests. you can control your tempo with it too like 1 second up, hold for 2 seconds, 4 seconds down for example.

when you're coming up, don't go all the way up just find your point where you can go as high as possible without losing tension and limit your range of motion between that point & all the way down to the full stretch. don't superset this

if you got time, watch this vid. he details important points really nicely ;

[naki]

THANKS RON your a legand watched the video and its given me a boost im going to try his style. You do this site proud thanks again will let you know how it goes.

[Mcmass]

Best way to build biceps is heavy back exercises, especially underhand grip stuff.

With lifting all day in your job, training biceps directly x3 per week might be over doing things.

You could try 1 heavy bicep workout, and then some superset type or a more "pump" workout after your back workout. With the heavy bicep and back workout a couple days apart like, Wed - back and Sat or Sun - biceps.

Less biceps work might = more growth for the guns :wink:

[severe]

Bro, don't compare your post workout size with your pre workout (or non workout) size. That is like saying "help, my disk is small and soft when I am not having sex, it is hard and massive when I have sex. Please help"

Seriously. And stop training them 3x a week. You can't be giving them time to recover. Destroy them once a week for 4 weeks and see how they feel compared to now. Growth will take longer, but recovery and plate weight will change. You also hit them when doing your back. That means 4x a week you hit them. wtf? I split my back day and arm day so they are both able to get a full workout.

Stop thinking you will stay swole 24/7. All the bodybuilder magazines show us is the guys while working out or after a workout. Dudes in competitions pump it up backstage.

Get some realistic ideas about weight training. Its not rocket science, but it isn't broscience either. You need to find the mid ground between.

actually, I believe you are a troll. I will accept this response though, as a way of post whoring legitimately.

[naki]

Hi again ive changed my routine it has been and amazing week for the first time in a long time i can feel it in all muscles that ive worked for about two days afterward i geuss i wont notice growth for about a month but vic,s video showed me and made me realize i was lifting to much on the biceps and soon as i did less weight i had a pump on the biceps like never before and i would feel it for days. And also i now train the arms twice aweek instead of 3. So monday and thursday is thighs, calves and waist tuesday and friday is back chest and shoulders wenesday and saturday is arms all supersets. So thanks all for your help. Just one more thing and i will clear off what is a realistic muscle gain on the biceps 1inch in a year? Cheers.

[deepmen15]

Dude 15.5 or 16 (with low BF) is not small in the first place ...unless you’re close to 6" or more or a fat F... I am guessing if you have reached from say 12 to 16" + you should be having a fair idea of what works for you and what doesn’t .... Anyway couple of things to focus...

Why train 3Xa week on bicep??? :roll: unless your body is having excess test lol ..... Give more rest.. idea is to stimulate ...don’t annihilate it lol

Second work on compound movements specifically back exercises i.e. like DB/BB rows, chin ups,T-bar row, even lat pull downs with reverse grip or the V grip handle hits biceps hard

Third, work on triceps for bigger guns

Fourth, But most important one of all Eat and sleep right. Give your body chance to grow!!!

Hope it helps

[gringo]

If you have a hardcore job, dont go too hard. Depending on your split you should get some good shit on back day. Dont do too much when you do train biceps focus more on maybe 2 xercises and go for intensity.

[naki]

Well its been 11days since i started the 2day aweek on the biceps and it rips me to say ive lost 1/4 inch off the biceps when fully pumped. Did the arm workout tonight which was dips 5 sets tricep dumbbell behind the neck 5 sets of 10 sitting dumbel curls 5 sets of 10 hammer curls 5 sets of 10 and to finish it of preacher curls 5 sets of 10. The thing is i get a better pump with the lighter workout and even notice it the following couple of days. But it just destroys me when im lossing size with all the hard work i put in.

[FellowshipOfTheRon]

Well its been 11days since i started the 2day aweek on the biceps and it rips me to say ive lost 1/4 inch off the biceps when fully pumped. Did the arm workout tonight which was dips 5 sets tricep dumbbell behind the neck 5 sets of 10 sitting dumbel curls 5 sets of 10 hammer curls 5 sets of 10 and to finish it of preacher curls 5 sets of 10. The thing is i get a better pump with the lighter workout and even notice it the following couple of days. But it just destroys me when im lossing size with all the hard work i put in.

1) when you lose fat, the arms are usually the first place it comes out from so this may help explain some of the loss in size... you can check if you are indeed losing lean muscle by not only measuring size of this but also having bodyfat % checks

2) 11 days is hardly a fair trial period for any new workout plan.. imagine if you quit everything you done because you didn't get what you wanted in 2 weeks.

3) pump and doms has nothing to do with growth, give your new workout a fair chance and at least then you'll know for sure which rep ranges you respond better to. also, i hope you are not measuring yourself and comparing the 'pumped' numbers. always measure cold for comparisons.

4) do you really do that arms workout twice a week man? do something like that once a week and train your back, it will definitely hit up your biceps too. triceps also get tonnes of stimulation from chest/shoulder days so training them extra 2 times a week on top of that is ridiculous

[naki]

Well its been 11days since i started the 2day aweek on the biceps and it rips me to say ive lost 1/4 inch off the biceps when fully pumped. Did the arm workout tonight which was dips 5 sets tricep dumbbell behind the neck 5 sets of 10 sitting dumbel curls 5 sets of 10 hammer curls 5 sets of 10 and to finish it of preacher curls 5 sets of 10. The thing is i get a better pump with the lighter workout and even notice it the following couple of days. But it just destroys me when im lossing size with all the hard work i put in.

1) when you lose fat, the arms are usually the first place it comes out from so this may help explain some of the loss in size... you can check if you are indeed losing lean muscle by not only measuring size of this but also having bodyfat % checks

2) 11 days is hardly a fair trial period for any new workout plan.. imagine if you quit everything you done because you didn't get what you wanted in 2 weeks.

3) pump and doms has nothing to do with growth, give your new workout a fair chance and at least then you'll know for sure which rep ranges you respond better to. also, i hope you are not measuring yourself and comparing the 'pumped' numbers. always measure cold for comparisons.

4) do you really do that arms workout twice a week man? do something like that once a week and train your back, it will definitely hit up your biceps too. triceps also get tonnes of stimulation from chest/shoulder days so training them extra 2 times a week on top of that is ridiculous

Hi thanks i must seem like a bit of a dumb arse but yes ive always check the biceps pump after a workout i was doing 3times aweek on the arms until i came in here and was told it was to much so i went twice aweek the routine is so saturday was what i said uptop and wensday monday and thursday was legs which is 5 sets of 15 leg extentions then 5 sets of 10 leg curls and 5 sets of 10 sqwats then 5 sets of 50 situps 5 sets of 50 bent over twists 5 sets of 50 leg raises.

tuesday and friday is chest shoulders and back bench press 5 sets pyramid once ive done once set i super set it with behind the neck wide grip pullups 10 of then straight onto handstand pressups along with the twist situps leg raises. anyway thats it.

[FellowshipOfTheRon]

Well its been 11days since i started the 2day aweek on the biceps and it rips me to say ive lost 1/4 inch off the biceps when fully pumped. Did the arm workout tonight which was dips 5 sets tricep dumbbell behind the neck 5 sets of 10 sitting dumbel curls 5 sets of 10 hammer curls 5 sets of 10 and to finish it of preacher curls 5 sets of 10. The thing is i get a better pump with the lighter workout and even notice it the following couple of days. But it just destroys me when im lossing size with all the hard work i put in.

1) when you lose fat, the arms are usually the first place it comes out from so this may help explain some of the loss in size... you can check if you are indeed losing lean muscle by not only measuring size of this but also having bodyfat % checks

2) 11 days is hardly a fair trial period for any new workout plan.. imagine if you quit everything you done because you didn't get what you wanted in 2 weeks.

3) pump and doms has nothing to do with growth, give your new workout a fair chance and at least then you'll know for sure which rep ranges you respond better to. also, i hope you are not measuring yourself and comparing the 'pumped' numbers. always measure cold for comparisons.

4) do you really do that arms workout twice a week man? do something like that once a week and train your back, it will definitely hit up your biceps too. triceps also get tonnes of stimulation from chest/shoulder days so training them extra 2 times a week on top of that is ridiculous

Hi thanks i must seem like a bit of a dumb arse but yes ive always check the biceps pump after a workout i was doing 3times aweek on the arms until i came in here and was told it was to much so i went twice aweek the routine is so saturday was what i said uptop and wensday monday and thursday was legs which is 5 sets of 15 leg extentions then 5 sets of 10 leg curls and 5 sets of 10 sqwats then 5 sets of 50 situps 5 sets of 50 bent over twists 5 sets of 50 leg raises.

tuesday and friday is chest shoulders and back bench press 5 sets pyramid once ive done once set i super set it with behind the neck wide grip pullups 10 of then straight onto handstand pressups along with the twist situps leg raises. anyway thats it.

sorry bro that big paragraph is really hard/confusing to read.

what i understood from it is that you are still going hard with arms twice a week on their own day, is that right?

most would agree that just once a week is enough but if you must, give 2x weekly a try and if that doesn't work then you still have the 1x a week option to fall back to.

[jimmybro1]

Curls for the Girls! Hahahaha

Your over training arm's IMO. Hitting them when you train back and chest as they are secondary muscles so probably training them 4 times a week.

You training for the NZA crew?

[naki]

Ive learnt a lot in here so thanks 1 was about how you train the same muscle with different execises.

2 was to focus on form more

3 not to overtrain.

Something i have also learned that my muscles respond better with heavy weights.

So with the last 2 weeks using light weights has shown me form which i can now use on heavy weights.

also keeping in mind that im working the same muscle in different execises so not to over train.

I have writen a new program and will train 4days week which will be heavy weights and i am aware that my biceps and triceps will get worked 3times a week which is better than 5 times aweek when i think about other execises that target the same muscle.

So here goes cheers all. :nod:

Also keep it simple not to do to like 4 different execises for one muscle group in one workout.

[train_insane]

what gym do you go to

[naki]

what gym do you go to

Hi i train at home, have done for over 2 years now so finding this site has been a great help.