my chest: developing like crazy, my biceps: thin and left out.. HELP!

S

sigh_hwatalyf

0
have problems about my arms.. it doesnt seem to be developing as well as my legs and chest.. my chests are forming really well doing benches but my arms/ biceps are still skinny in comparison.. its not that im obsessed bout my biceps and really want it huge or anything.. i just want it proportioned..


any advice? i only incorporate a concentrated bicep curl and a barbell curl on my routine..
 
heres what i do by the way:

routinine 1: chest, biceps, triceps and abs

bench press
decline bench press
DB flyes
incline DB press
*concentrated bicep curl
*dumbell curl
tricep extensions
cable pulldown 4 tricep
and some sit-ups


Routine B: Legs, back, shoulders
squats
leg press
calf raises
deadlifts
shoulder press
upright deltoid row
t-bar row
stiff arm pull down
narrow grip cable row

also i used to go 4 time a week: A and B on mon-tues and then thurs-fri
but im currently busy so i just do them m-w-f alternating (is thet ok?)
 
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Disproportional gains probably mean that your routine isn't well balanced. In comparison to how much you do for chest and tris, there's fairly little that uses bis.

Split = ineffective. Go for a push/pull split or an upper/lower split. Or just do full body on alternate days. There's no problem at all with going m-w-f, but if you're doing that I'd recommend you do full body workouts.
 
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my arms grew the best when I devoted a full day to training them.

Did 5 sets of skullcrushers
5 sets of tricep rope

4 sets of DB bicep curls
4 sets of preacher curls
3 sets of hammer curls

And some forearms, I used a wrist rope.


How many sets are you currently doing? you might be burned out by the time you get to your arms... you are doing a lot of work before you get to them.

EDIT: yeah I looked over your routine again, I think that is way too much work in one routine for it to be effective... how long does it take you to do that routine?

You must not be lifting heavy enough.
 
are you doing compounds or iso work on ur bi's and tri's?

Personaly my arms have grown alot when i stopped being one of thoses ****s who sits in front of the mirrior doing curls and went over and did pull ups with weight and ya know, actually had to try :D
 
realworksuks said:
my arms grew the best when I devoted a full day to training them.


How many sets are you currently doing? you might be burned out by the time you get to your arms... you are doing a lot of work before you get to them.

EDIT: yeah I looked over your routine again, I think that is way too much work in one routine for it to be effective... how long does it take you to do that routine?

You must not be lifting heavy enough.
Click to expand...

well, it takes me about 1.5 hours to finish the routine..ummm, way too much work?

RE: about pull-ups, i tried doing them but i can only manage 3 with the third pull having me feel light-headed alredy..
 
Phate89 said:
How much weight have you gained since you started?
Click to expand...

me? well its my third set of routine (given that i change 'em evry, about 3 months, starting with machines at first and then to free weights..)

ive started a little less than a year ago.. i was underweight... now im 25 lbs, heavier and achieved ideal weight..

again, i still cant do pull-ups well.. i can do only three with the last rep making me feel light-headed..
 
realworksuks said:
my arms grew the best when I devoted a full day to training them.
Click to expand...

sometimes that's the case, but just to juxtapose the situation, I get better bicep growth when I focus on a lot of heavy compound back exercises, and minimize the bicep isolation (not fully eliminate it).

the poster will need to try both to see which incites more growth in his body.
 
Incorporate pull-ups (as was said). After the initial three are completed (when you can no longer do a pull-up), start doing negatives. Focus on going down as slowly as possible (think 10 seconds to a dead hang).

Also, might wanna mix some dips in there with negatives after failure.

I agree with what's been said... The proof is in your routine. When I read it, I think... "this guy is gonna have a big chest with lacking arms."
 
bench press
decline bench press
DB flyes
incline DB press

*concentrated bicep curl
*dumbell curl

tricep extensions
cable pulldown 4 tricep

and some sit-ups
Click to expand...

4 sets of chest exercises and 2 of biceps/triceps. You work your chest twice as much as the rest...this might be the problem.

Switch it up for a while....4 for biceps/triceps 2 for chest...then balance it out maybe...You are working your chest more...it's obvious and it's probably why IMO.

My two cents.
 
Bicep exercises:

Preacher Curls
Concentration Curls (elbow against inner thigh)
Hammer Curls
Standing Alternating DB Curls
Chin Ups
Standing Barbell Curls
Incline DB Curls
A lot of different Bicep work can be done with cable machines as well.

You can mix it up all you want. ie. Alternating Standing Hammer Curls or BB Curls while lying stomach first on an Incline Bench, etc.

I usually do 3 sets of 3 different exercises, mix it up as you wish and enjoy. :)


Eric
 
im still havent overcome my case.. i just waited for my program to finish 3 months.. now im switching routines..

is doing 4 bicep exercises too much?? given that im having probs gaining there?

im cutting my chest exercise to 2 and amping biceps snd tricep exercises to 4 and 3 respectively
 
Dude your not reading what where saying. When you bench what muscles do u use?....Chest and tri. When you do a row or chin-up what muscles do u use?....you back and BI's!!!!!!!!! Dont keep doing chest and curls. ur gonna get no where. Compounds!! Rows, pull-ups, chin-ups all use ur entire back and biceps.
 
Excder said:
Here is an example. Say my one rep max for bench is 315lbs. A negitive would be me putting on like 350lbs and having someone help me lower it down and pull it back up b/c i cant do it by myself.
Click to expand...

Exactly. The eccentric (negative) movement will build muscle more quickly than the concentric (positive) movement. They also activate your Type II muscle fiber much better than the concentric movement.

So if you were doing a bicep curl, the concentric movement is pulling it up. The eccentric (negative) movement is letting the bar (or DBs) back down to the start position. Pull-up: concentric movement is pulling yourself up; eccentric movement is letting yourself back down.
 
Excder, i love muscle....I'm beginning to grow a deep respect and admiration for the both of you.

keep those types of responses coming.

yay for compounds
 
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