Im having trouble getting my biceps to really stick out unless im in the gym training them or just flexing them. I have done almost everything and tried all the " get bigger arms" workouts and such but just cant seem to get them to really stand out when im just standing normal with no pump..everything else on my body tends to grow and gain strength pretty well and even stand out if i dont have a pump going on.If anyone can give me some tips id greatly appreicate it. also a side note ive been training consitenly for 4 years and have noticed size difference in my arms but mostly due to my triceps getting bigger. the biceps have stayed some what the same as a couple years ago.
|
-
11-24-2012, 04:43 PM #1
Biceps-cant get them to stick out..help!
-
11-24-2012, 06:09 PM #2
-
11-24-2012, 06:32 PM #3
Follow this training plan for 3 weeks. That's all I ask of you, 3 weeks. You may thank me.
#1. Barbell Curl 1 working set 5-8 reps maximum
#2. Incline Dumbbell Curl 1 working set 8-10 reps maximum
#3. Preacher Curl 1 working set 10-12 reps maximum
Optional burnout : 21's for one set.
That's it, 3-4 working sets in total.
Perform this Monday,Wednesday,and Friday ( or any 3 non consecutive days ).
Report back in 3 weeks
-
11-24-2012, 07:53 PM #4
-
-
11-24-2012, 08:21 PM #5
-
11-24-2012, 08:43 PM #6No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
11-24-2012, 08:49 PM #7
i just started muscle pharms "get swole" program and on this week its got arnolds cheat curls,incline curls,and machine preacher curls..those are in supersets..and its only once a week. but prior to this i was switching my routines up every few weeks but basically doing all the basics..barbell curls, standing alternating curls, incline, hammers..etc but in different ways that involed drops or super sets..and diffrent reps and sets etc.
-
11-24-2012, 08:51 PM #8
-
-
11-24-2012, 08:52 PM #9
-
11-24-2012, 08:54 PM #10
-
11-24-2012, 08:58 PM #11
-
11-24-2012, 09:04 PM #12
^^^^ This is why you're not making any progress; stop constantly changing everything. If you continually jump from one thing to the next, you have no ability to judge your week-to-week progress.
And supersets, drop sets, and all that other stuff only serves to limit how much rest time your muscles get between sets, which then limits how much weight you're able to handle on the subsequent set.
You need to find a biceps routine comprised of plain old straight sets, and then go to work on it for 4-5 months, working to constantly add a rep here, and a few pounds to the bar there.
Grinding out one tough rep after another in a structured, basic routine is what builds mass, not jumping from one 'flavor of the week' routine to the next.
Here's a good example:
Ironwill2008 Basic Biceps routine
---------------------------------------
A very basic biceps routine that will work all aspects of your bis would be:
Barbell Curls................3 sets of 10-12 reps.
Hammer Curls..............3x10-12
Incline Dumbbell Curls...3x10-12
Use a weight that will allow you to get 10 reps across all three sets with good form. Work to progress that weight up to 12-reps-across. When you can do so, add enough weight to bust you back down to 10 reps, where you'll work to progress the new, heavier weight back up to 12 -reps-across, and so on.
The biceps are a small muscle; keep it simple, and work hard at progression.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
-
-
11-24-2012, 09:07 PM #13
-
11-24-2012, 09:19 PM #14
-
11-24-2012, 09:34 PM #15
-
11-24-2012, 09:36 PM #16
-
-
11-24-2012, 09:39 PM #17
^ This, seriously.
My biceps used to lag, and it took a while before I learned how to train them. It boiled down to 2 main training principles....pick some moves to stick with and don't be b-s-'n.
I do 2 moves for biceps within a training session. 1 move with a shoulder width straight supinated grip (weighted chinups or straight bar barbell curls) and 1 move with flared elbows (EZ bar curls) and most importantly shoot for progression.
Along with the same principles for 2 forearm moves (straight bar reverse curls, Hammer curls) and I'm good.
I also went through a phase where I took the rep scheme all the way down to 6 reps on the bicep moves in order to get stronger, but did more sets. Overtime I turned those 6's into 8's and 10's.
-
11-24-2012, 09:45 PM #18
-
11-24-2012, 09:49 PM #19
-
11-25-2012, 02:07 PM #20
-
-
11-26-2012, 09:56 AM #21
I'm trying to improve my arms too. For the past 4 weeks I've been sticking to the basics (barbell, preacher, and incline curls) with a focus on lifting heavier has definitely made a difference for me. Another thing I do is try to increase the time under tension with slow deliberate reps. Then when I get to the top of the movement I contract like hell to squeeze every last ounce out of that rep.
Nothing gets in the way of our progress more than ourselves.
Lose the mindset that everything and everyone is the reason you aren't where you want to be.
YOU are the reason you are where you are.
The biggest problem with people are the excuses they make.
-
11-26-2012, 11:00 AM #22
- Join Date: Jun 2010
- Location: Strongsville, Ohio, United States
- Age: 41
- Posts: 1,607
- Rep Power: 948
It might sound counter-intuitive but trying using less weight and really focus on form, range of motion, and rep tempo. Really focus on using the biceps to move the weight. Take curls for example:
-Keep elbows tucked to your sides. They shouldn't move at all in the movement.
-Keep your chest out and your shoulders back.
-Your legs,lower back etc shouldnt be moving doing this movement
-Start from fully extended position and slowly ( whats slow and fast mean to you is your decision) start to move the weight. The fully contracted position for free weight curls is when the elbow joint makes a 90 degree angle. Hold here for two seconds, and then lower slowly to the full extended position. Do not lock your elbow out as it's rough on the joint and at the same time takes tension off the bicep.
-Try not to "over grip". You want to feel the biceps moving the weight and not having your forearms taking the brunt of the work.
-Now as you fatigue the body will try to break form and get the tension of the biceps and move it else where, try to keep form as best you can.
The weight is just a measuring tool, so try not to get to worried about moving weight. My arms are just a little over 17" cold, and when I do barbell curls I just use 25lb per side of small Olympic barbell, think those are about 15lb. So I can only curl 65lbs, my arms are much bigger than the guys "curling" 100lb+. Also, if you are looking to add mass then you need to be in a calorie surplus. You could do the best routine in the world and if you arent giving the body the nutrients to build new muscle, it's not going to happen.My Workout Log:
http://forum.bodybuilding.com/showthread.php?t=146169983&pagenumber=
"It is while struggling against the heaviest weights a human body can move that the demand for courage is incessant."
-Mike Mentzer
-
11-26-2012, 11:01 AM #23
- Join Date: Jun 2010
- Location: Strongsville, Ohio, United States
- Age: 41
- Posts: 1,607
- Rep Power: 948
Bookmarks