biceps..big help need

G

gip1984

0
Hi guys..need help with my biceps...I work them out twice a week...just..I feel like I m increasing only in my forearms and nothing in my biceps..how come? My biceps after few weeks still are 29 cm while my forearms really has got better...

I work them out with dumbell curls and curls at scott bench( do u know this one??)


Any advices?

cheers
 
Your biceps are not going to grow just my performing isolated movements. You need to incoprate squats, deads, and rows into your workout as compund movements as they all work multiple muscles at one time.

You can also try doing biceps on your back day. You can pre-exhaust them by performing your back movements first such as rows, lat pulldowns, deads, etc...then trash your biceps at the end of your workout with some straight bar and hammer curls.

Your diet also needs to be in check and make sure your getting enough rest.
 
start doing chin ups and dips. also what other tricep work are you doing. And what is your full work out programme as LV said do you have any compound lifts in it
 
make sure the upper arm doesn't move a fraction of a cm when you're curling. if you do, the shoulder is moving some of the weight, and you're shifting emphasis.

all I can suggest is to drop poundage a little, and focus on moving the weight with the biceps. lack of mind-muscle connetion makes it easy to 'cheat' moves...moving more weight than you should, inefficiently.

2x a week on biceps is also way too much unless you've been lifting for over a year. otherwise stick to once a week. they aren't that large of a muscle group.
 
..thanks mates,

Actually I work out at home so I only have barbell, bench and dumbells...

I do squats and other basics as bench...what exercises do u reccomend for my biceps? And, do u reckon is normal that I improve more with forearms than biceps while workin out biceps or not?

I work out triceps mostly with pumps up..think they work...the problem is with "inner" part of my arm..
 
This is roughly the way I work out at home...

MONDAy

warm up-strech
Squat
Biceps curl
shoulders with dumbells (dunno how u call it)
abs

WeDNESDAy

warm up-strech
barbell bench (flat- incline)
dumbell bench
push ups
dorsals with dumbells (again..dunno how u call it)

Friday

Roughly Like monday...


any advices?? also I was thinkin of putting a chest ex (like push ups) in every work out day coz I dont manage to feel my chest really workin and defining...

Ah...I was forgettin I m not a BB..just want a defined a well structured body...(bit more muscles)
 
the tricep is a bigger muscle then then the bicep however you are mostly ignoring it so put some tricep workouts in your routine for a bigger arm. Also put some back work into your routine as the amount you curl can be effected by the amount the back can support
 
add lunges to your leg workout.
i see no back exercises like jsb mentions. he's also right, that the triceps are 2/3 of your upper arm muscle coverage, so don't neglect them.

and no, forearms shouldn't grow phenomenally faster than your biceps...unless you're not working the biceps correctly.

I wasn't bullsh***ing you about the mind muscle connection. its easy to move weight using a lot more forearm than bicep. gotta learn how to use both at the same time. when you do, you'll find you can actually lift heavier weight, and then your biceps will really grow.
 
thanks for the advices...

can u suggest a few exercises I can perform at home for my back and triceps(aint push ups enough for triceps?)

Aint squats good for my back as well?

cheers
 
tricep extensions (thats with a bar), but if u onli hav dumbells, u can do a db tricep extensions, you need a bench it comes in useful, you hammer ureself on tricep extensions and then do the max you can on dips. if you do this properly you should not be able to feel your arms afterwards, if you can youve gone easy or uve probably cheated, make sure you can feel the muscle working.
dumbells are good aswell coz you can work on each arm seperately so theres no cheating with the right or left arm.

(PS not an expert)
 
If you do dips, do them first. And you can do tricep extensions with that barbell you don't need dumbells.

No, pushups aint enough.

Try close grip bench presses following your chest presses. Then go to the dips and extensions.

If you have a barbell, you can definitely do back exercises - deadlifts, bent over rows, etc.

You can also do barbell upright rows and shrugs as well.
 
try doing 21's. Those helped me big time when i wasn't getting the gains i wanted in biceps. If you don't know what those are post again and i will explain em.
 
my friend said he did "21's" and it helped him alot on getting his biceps bigger by doing them once in awhile. I wouldn't mind if youd explain it, i might try it sometime.
 
ok well 21's are kind of like hammer curls. Start standing straight up with a dumbbell in each hand but have your wrists in a hammer curl position. Bring the dumbbells up to make a ninety degree angle with your elbow and hold there for three seconds, then go back down. Do that seven times. Then start on top like a hammer curl with the dumbbell's fat ends pointing up and down and go down to make a ninety degree angle, holding for three seconds then going back up. Do that seven times. After you have completed that do a straight up hammer curl going bottom to top but then on the way back down hold at the ninety degree angle for 2 or 3 seconds. Do that seven times.

Lower bicep 7 reps
Upper bicep 7 reps
Entire curl 7 reps

Do that entire set two times and your biceps will be hurting like never before...... hope that helped!
 
~LV~ said:
Your biceps are not going to grow just my performing isolated movements. You need to incoprate squats, deads, and rows into your workout as compund movements as they all work multiple muscles at one time.

You can also try doing biceps on your back day. You can pre-exhaust them by performing your back movements first such as rows, lat pulldowns, deads, etc...then trash your biceps at the end of your workout with some straight bar and hammer curls.

Your diet also needs to be in check and make sure your getting enough rest.
Click to expand...

That's pretty much what i do and it works great
 
nah i learn to do it with a barbell, exactly the way u explained it, bottom to middle 7x then middle to top 7x and bottom to top 7x with barbell, seems to work fine.
 
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