help curling up and in

J

jenn

0
alright guys i need some help or clarification here. i am looking to increase strength and at some point size to my biceps. so i currently do this sort of set up- concentration curls: 1 set @18lbs x12; 1 set @ 24lbsx10; 1 set@ 27lbsx 8. i also do hammer curls, and a few tricep exercises. so will this work? its mainly to make the up and in motion (stretcher into ambulance) easier to do, due to the height deficit i have. i do work the whole body in split routine. the rest of its ok. i am just wondering if i am getting this part of it right. good or bad???
 
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I'd throw in some barbell curls, considering that's probably the closest to actually lifting up a stretcher.. Other than that, compound exercises are great for bi's, like vert. grip rows, lat pull downs/pull ups, most any pull exercise..
 
thanks mreik for the fastest reply i've ever seen. kk sorry i do the barbell curls too and shrugs dead lifts squats etc. i work out at home for the most part so basically all i have right now to work with are the db's bb and my two benches. one flat and incline and one decline. when i hit the gym i try to do the lat pull downs but if you'll remember i get lift off @ anything over 35lbs. so i'm looking into a pull-up bar. is the set vs reps seem to be alright though?
 
I have the same issue because I have been doing 10x80 8x85 6x90 on the lat pull downs and from the start I'm getting lifting off the bench on the way up after every rep. It was getting annoying, the way I solved it was to lay the 45 pound bench press bar across my lap while doing lat pull down sets. So basically that takes me from 135 to 180 pounds and I dont lift up at all anymore. May want to try that for lat pull downs...
 
Looks decent, just curious why you, and many others, increase the weight with each set? I understand doing a light warm-up set, then hittin the heavies, this works well. If you can do 8 x 27 for your last set, 18lbs is not nearly heavy enough for your first. Looks like a warm-up. You should be close to fatigue with every set besides a warm up. I know you understand the mechanics of muscle breakdown and growth. It is in those last few reps that you are really struggling with, that creates the microtrauma in the muscle, which in turn stimulates growth. This is especially important in women, since it is one of the few factors that stimulate growth, they do not have the hormonal advantages men do.

Your first set should be the heaviest (if you are warmed up), then keep it that heavy if you can, only reduce the weight if you can not make your reps. Think of your target reps as a flexible guidline, rather than a number that must be done.

I think this trend was started with "Zone Training" where they pyramid all thier sets. People are getting good results with this, in my opinion, because they are beginners.

In the end, a subtle change can make a huge difference for you, try this: Warm up with 10 reps of 50-60% 1RM. Then:1 set @32lbs x12; 1 set @ 30lbs x10; 1 set@ 27lbs x 8.

BTW, well done lifting 27lbs on concentration curls. You are strong as hell!
 
I'm with crazylegs on inverting your reps. Here's something else you might give a shot--power curl with a semi strict 3 second eccentric.
 
I agree with him about the pyramid approach.. it's taught like that, but it's really not a good way of doing it.

However, I wouldn't keep the rep ranges like you have there either. The rep ranges there are for size, and they vary too much. While you can (and it's considered very effective) vary the rep range during the week (separate days), I would not vary it like that during a specific session.

8-12 is also just pure hypertrophy training and very little strength, you'll want to lower the reps considerably to see the most strength improvement. If you still want to gain some size, you can still do that rep range on occassion (or once a week or whatever your schedule is).
 
Muck, if the rest of her lifts are in order, then some plain ol' hypertrophy protocols for the arms are fine. Plenty of people have gotten strong using the 8-12 rep formula....sure, it's not increasing her absolute strength for the biceps like doing singles or doubles but it'll work fine.
 
hmm thanks crazylegs i'll try that on my next arms day. i've been doing the pyramind thing bc i wasn't sure what the hell i should do - size vs strength. also i have , i can't believe this , no idea what my 1 rep max is. oh god i hang my head in shame.sorry guys. i'm a moron. b4 i just worked to keep tone. wow thats bad. i'll go slap myself now. thanks again crazylegs :)
 
thanks evo i'll try what you and crazy legs are saying and let you know how i make out. lol you must have been replying when i was, i didn't see your response til after i posted. so thanks again :)
 
No thanks is necessary, Jenn. I think you rawk. ;) I also wouldn't worry about knowing what your 1RM in bicep curls is...because...well...biceps are cool and curls are cool...but who cares about the 1RM in that lift. :) (I don't know mine either and I know most of my 1RM or 2RMs in the important lifts).


Ummmm...the 3 second eccentric is for...well...the eccentric. So, mentally count 1-2-3 on your way down. And, no it's not really a slow count because slow lifts suck. :p Soooo...(I love ellipses) starting from the top start couting on the way down.
 
Biceps aren't worked like that because they're usually a secondary exercise or just something done for beach work. If she has a specific need to work on her bi's , and wants to strengthen them.. then why treat it like a major lift and get some strength out of it.
 
Muck said:
Biceps aren't worked like that because they're usually a secondary exercise or just something done for beach work. If she has a specific need to work on her bi's , and wants to strengthen them.. then why treat it like a major lift and get some strength out of it.
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She'll develop plenty of bicep strength from her compound movements. And like I said, you don't have to be lifting maximally to gain strength. Typically, there aren't a lot of individuals that really need to worry about absolute strength--field event athletes, powerlifters, etc sure and even most of these guys will work their biceps/triceps in an isolation setting at higher reps (if they work them at all).

Am I saying it wouldn't be beneficial for Jenn to work in the 6-8 rep range? No, I'm not saying that at all.
 
cool evo got it. i do that now so i will continue. i think you rock too.. thanks for all your help guys. i love the compounds i do, if you recommend any in particular i'll be sure to add them in. :)
 
I'd say for what you want is to make sure you have-
deadlifts, romanian deadlifts, squats, good mornings, back extensions, power curls, push press, and some high pulling or rowing that you're golden. Throw a few more in for what time allows and will add to your aesthetics. :)

(btw...I think high pulls and 1 arm db/bb snatches r teh win ;) )
 
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kk very cool looks like i'm only missing a couple compounds, time to rework that routine and do some tweeking. thanks heaps you guys totally rock.. :)
 
Jenn, don't get focused on your 1RM (not a big deal), I would focus on your Tris (3 heads) they are often neglected, when it come to the arms! To keep toned 12-15 reps.
 
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