Biceps

R

retired_jaybes16

Guest
well recently..me and one of my friends have been at the peak of our workout, everything is going good bench, triceps, everything but there is one exception biceps. Everytime we work out we dread bi-ceps its like hell. It seems like they do not grow at all and we have been doing them for atleast a year and a half. Biceps are so hard for us it seems like we never go up in weight and suffer from major fatigue while doing biceps... does any one have n e tips or tricks that will help get our biceps bigger and stronger? also how to cut down on muscle fatigue in our biceps...
 
theres no trick lol,

the secret is in eating... more than you usually have to, to build muscle mass.

find out what your daily caloric needs are, add 500-1000 calories to it. and start eating more. but make sure to eat healthy or u will be sorry later on when you want to cut (lose bodyfat)
 
Ive actually had the same problem with my biceps in the past and i could never figure out what i was doing wrong, it seemed like one week my biceps would be at there peak, then the next week they would go back to a very werid state it almost seemed like i never even worked them in my life i thought maybe it was my protine intake or something or eating but i eat like a cow
 
lellon said:
Ive actually had the same problem with my biceps in the past and i could never figure out what i was doing wrong, it seemed like one week my biceps would be at there peak, then the next week they would go back to a very werid state it almost seemed like i never even worked them in my life i thought maybe it was my protine intake or something or eating but i eat like a cow
Click to expand...

you "assume" that you eat like a cow, but in reality, you probably dont...

take the test :]
 
definitly. doing biceps curls and stuff dont help all that much, you need compound exersices that hit the biceps. and remember, biceps IS one of the smalles muscles in your body.
 
my biceps are the lacking thing on me, along with my calves..... i rely mainly on standing bicep curls, deadlifts, and lat pull downs/chinups..... try sticking with compound movements instead of consentration curls, perhaps ull see more results
 
agree with the guys sometimes droping them altogether for a bit can help results.
if your doing pulldowns (reverse-grip) with 100k do you really think doing curls with 40k is going to make any difference i doubt it.
stick with compounds and add isos now and then
 
curls for isolation should be nothing more than the sprinkles on top of the cake...not all the ingredients to make the cake.

pull ups, barbell rows, deads...your biceps should get worked pretty well during your back exercises...you shouldn't need much to 'polish them off' at the end. they are tiny muscle. why would you do 4 sets for your quads, but 8 sets for biceps after 8 sets of back exercises? that makes no sense.

we get focused on 'more is better' and wanting 'big guns' that often we blindly overtrain thinking we're making serious progress.

I would change your routine by doing nothing but 2 sets of heavy dumbbell curls once a week. when I say heavy, i mean I wanna see veins popping out of your forehead by the 5th rep. and of course, do these at the end of your routine.
 
i really beat the hell out of my biceps when i do them. 4 sets standing curls, 4sets isolation curls, 4 sets incline bench dumbell curls, 4 sets of hammer curls then i go back and do 2-4 sets of SLOW negatives with heavy weight.
some muscles need alot of stimulation to grow. i eat alot of carbs 2-3 hours before, so i burn as little muscle as possible during this workout.
 
ozonejunkie said:
i really beat the hell out of my biceps when i do them. 4 sets standing curls, 4sets isolation curls, 4 sets incline bench dumbell curls, 4 sets of hammer curls then i go back and do 2-4 sets of SLOW negatives with heavy weight.
some muscles need alot of stimulation to grow. i eat alot of carbs 2-3 hours before, so i burn as little muscle as possible during this workout.
Click to expand...

you are overtraining your biceps
 
Yeah, don't train like Ozone unless you're shooting anabolics or have been training hardcore for 5 years.

I'd wager Ozone has a weak back and small triceps...way too much emphasis on biceps.

even Jay Cutler doesn't do that many sets for bicep isolation.
 
sorry, i forget a lot of people here aren't into bodybuilding.

cutler06.jpg

that is jay cutler. he and Ronnie Coleman are often duking it out...err...posing it out for first place in competitions.

point is, even huge bodybuilders pumping steroids don't do 16 sets of isolation for biceps ;)
 
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