Working my biceps with free weights... and it HURTS!

T

tjmjoe

0
So I stated working out a few weeks ago but I cant work my biceps...
I do super 7s and when i do i dont feel the burn cwhere I should.. i wait a few minutes and my inside of my elbow joint can't extend a certain distance. takes a few days for it to stretch out again. this what i should feel? what am i doing wrong?
 
sounds like you're doing too damn much work and hurting yourself.

you just started...so your emphasis should be anything BUT focusing on biceps.

Heavy, compound, freeweight exercises. you should be doing no more than 1 set of bicep isolation, and I wouldn't do it every workout and I sure wouldn't do super 7's (a.k.a. 21's, etc...)

You need to do more research...I bet your routine is not designed for a beginner.
 
hmm
whats a super 7? sounds interesting anyone have a good link?

Your biceps will get bigger and stronger with compound lifts. I do 2 isos per workout 1 bicep, 1 tricep. I had a shooting pain in my elbow once when doing arm curls and I backed off the weight a bit. The pain is gone and I worked my way back up to 90lbs on curls.

So less iso and less weight on the iso's
 
Kraken said:
hmm
whats a super 7? sounds interesting anyone have a good link?
Click to expand...

Its some bicep routine with 7 curls ... in short its crap. Beginners tend to get these kind of ISO's and forget about the "proper" way of lifting - heavy compounds (Deadlift, Squat and Bench Press).
 
pwill said:
Its some bicep routine with 7 curls ... in short its crap. Beginners tend to get these kind of ISO's and forget about the "proper" way of lifting - heavy compounds (Deadlift, Squat and Bench Press).
Click to expand...

oh ok it does sound like a complicated farce. I'll keep it simple.

thanks
 
Phate89 said:
I think he means 21's

7 times half way up
7 times half way down
then 7 complete reps.

and thats one set.
Click to expand...

I saw someone doing that yesterday, it just looks plain wrong. Maybe it's effective but I hate incomplete ROM being used in lifts
 
Anyhow, if you are pretty new to working out...increase reps and lower weight...going any lower will tear the muscles more than your body can adapt to if you are too new, this can lead to injury.

Get your muscles used to pumping iron (2-3 weeks), then you can start lowering reps and increase weight.

Nothing wrong with ISOs for this fella...just make sure you include compounds as they are very VERY efficient.

If you experience any sort of pain while working out, stop, inform yourself from a professional (doctor and trainer), fix the pain and get back in action.

Don't try any sort of special way of working out - do the basics, this super 7 thing is like Kraken said...complicated for absolutely no good reason, and it got you hurt too.

Eric
 
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Phate89 said:
I think he means 21's

7 times half way up
7 times half way down
then 7 complete reps.

and thats one set.
Click to expand...

Yep, that's what I assumed he meant, or some close variation.

its not the worst concept in the world, as its a strategy for more advanced trainees to cause some real bicep hypertrophy.

but its hardly anything a new trainee, or even an intermediate trainee would want to do.
 
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