When i work on my arms my biceps seem to give me trouble. They seem to burn out before i feel like i get a chance to really work them. When i am doing my triceps i feel like i have endless energy and work them well. Perfect soreness the next day. My biceps never feel that sore the next day. I'm limited to dumbells, barbell, and small bench. I aim for a weight that allows me to almost complete 4 sets of 8-10 reps, per excersize. Should i try more weigh, less reps? I litterally feels like a stamina issue in my muscle.
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I need advice on working my biceps
- Thread starter miker1
- Start date
This is a really good biceps exersice, this guy demonstrates perfect form too!
NO, JOKE! DONT DO THAT!! PLEASE!!!
i just wanted to post that video somewhere, it looks like he is about to snap a ligament in his elbow..
LOL that dude was moving the bar like 2 inches back and forth!!! hahaha 'perfect form' XD
Various biceps exercises:
Hammer head curls- standing hold weight like a hammer and twist as you come up- this works upper forearms and biceps well.
Regular Curl standing
Regular Curl sitting/concentration curl…legs open arm against thigh and curl
Chins are good for intermediates and those building endurance
Preacher Curls (awesome bicep peaks) you sit down arms on the bench preferably with an ez curl bar (V shaped grips) I like to curl to failure with a friends help on this one.
This exercise is pretty awesome; you overload a dumbbell as much as possible and do the curls in reverse. You are trying to slowly lower the weight (you use more weight than you can normally curl).
Then I’ve heard of a technique called 21s where you curl from bottom-midpoint of a normal curl, midpoint to top end of normal curl, and then perform an additional 7 complete curls 7x3 = 21. I doubt its effectiveness.
In the end I find that the best way to gauge your workout for your biceps is to feel your arm and compare the muscle tone as opposed to being rested. When your arm gets really tight I do like 2 more sets and stop. I never feel sore or have pain except with reverse curls because it’s stretching out your bicep and sometimes ill feel it the next day.
Hammer head curls- standing hold weight like a hammer and twist as you come up- this works upper forearms and biceps well.
Regular Curl standing
Regular Curl sitting/concentration curl…legs open arm against thigh and curl
Chins are good for intermediates and those building endurance
Preacher Curls (awesome bicep peaks) you sit down arms on the bench preferably with an ez curl bar (V shaped grips) I like to curl to failure with a friends help on this one.
This exercise is pretty awesome; you overload a dumbbell as much as possible and do the curls in reverse. You are trying to slowly lower the weight (you use more weight than you can normally curl).
Then I’ve heard of a technique called 21s where you curl from bottom-midpoint of a normal curl, midpoint to top end of normal curl, and then perform an additional 7 complete curls 7x3 = 21. I doubt its effectiveness.
In the end I find that the best way to gauge your workout for your biceps is to feel your arm and compare the muscle tone as opposed to being rested. When your arm gets really tight I do like 2 more sets and stop. I never feel sore or have pain except with reverse curls because it’s stretching out your bicep and sometimes ill feel it the next day.
Chins are good for intermediates and those building endurance
Chin-ups and pull-ups are some of the best exercises you can do for your arm, because it develops the biceps in proper relation to the rest of the musculature that's being worked.
If you can do more than 12, than you need to go out and get a dipping belt, vest or back pack and add weight.
If you can do more than 12, than you need to go out and get a dipping belt, vest or back pack and add weight.
Yeah, i actually took a backpack and threw a 45lb dumbell and did pullups and chin ups but its not worth it, it messes up ur balance, a sports authority vest costs 100bucks. I got a bench, and all my weights for that price. In addition, i switched from free weights to body weight exercises which worked out better for me. It may be "muscle confusion" but i think body weight exercises are the greatest way to build true, functional strength while weights rush your appearance to a certain point and then you plateu. Time will tell.