Bis and Tris

[TheGameKEH]

Having trouble stimulating my bi's and tri's. I just cant seem to make them soar anymore, even if i do a ladder with the weights for my bi's. My tris i just need to pump some strength in becuase they're really hurting my bench progress.
current routine
bi's
wed and sat
standing barbell
barbell curls
reverse barbell curls
hammer curls on ladder
every so often incline curls

tris
monday- bench, lying tri ext, dumbell bench
Friday -bench , weighted dips

[AznBB]

well...a suggestion would be maybe to add some preacher curls and take out one of those barbell curls cause apparently Preacher curls ranked the highest on EMG studies for the exercise that stimulated the most muscle for the bicep ... and bench and dumbell bench arent really focused on the tricep, the tricep is used as a secondary muscle. Bench usually works the chest more. If you want to work the tri more do a close grip bench to emphasize the tris...and ME PERSONALLY i only work each muscle group once per week not twice...but THESE ARE JUSS SUGGESTIONS...PEACE

[Baumer]

I agree, it looks as though you may be overtraining your bi's, and not enough concentration on your tri's. I only do each one once per week, they respond much more with a week's rest. For bi's, I think the 3 staple exercises are the standing curls, I use a curl bar on the pully machine, preacher curls, and incline dumbell curls. I'll throw in like 2 sets of hammer curls at the end of this workout to exhaust them occasionally.
For tri's I do V-bar pressdowns, lying french curls, weighted dips, then 1 set of overhead tri-press machine to exhaust.

[BG21]

Concentrate more on tri's. But for biceps, try death reps - put weight that you can't lift without a spotter on a curved bar. Let the spotter help you lift the weight ans then let the weight down very very slowly. This works your negatives. If you feel you are burnt (which you will) let your spotter help and finish about 3 sets with 5 reps each. Do uni tri's, and decline french curls in addition to the other tri exercises. Its ok to work your tri's very hard because it is a large muscle and it needs all three heads to be stimulated.

[Pornstar]

If one thing I know in bodybuilding is bi/tri. workouts. what everyone else told you is true...their all great ideas. But what I fould that did the trick for me was...are you rdy for this......

bicepts:

hammer curls

Go to the universal and hook up the rope to the bottom of the machine and than pull up. Its great I ofund it was much better than doing free standing barbells. And remeber don't swing.

4 sets......6-8 reps.

Curls

4 sets........6-8 reps.


Preacher Bench (this one is da bomb)

Put on something like 35 lbs. on each side using small wieghts (ie: 5 and 10 lbs. plates). Than get a spotter preferably to spot you, pick up the bar and begin to curl it slowly ALL THE WAY DOWN on a 4 SECOND COUNT. Do it as many times as you can, than just as your about to quit tell your spotter to help you push out anyother 1 or 2 reps. TRUST ME! than the spotter removes a single plate eighter 5 lbs. or 10 lbs. And do it all over again, and remember don't stop til you finish the entire bar.
If this dosen't rip you, NOTHING WILL!


As for your Tricepts and their the key in making your arms look big and increase your bench (rep. about 2/3 your arm)

pulldowns on the universal and do the same as i mentioned on the precher bench. I strat at 130lbs. and do about 8 FULL, and slow reps. and than reduce in increments of 10 lbs. til I get to about 10lbs. on the machine. And don't take any breaks! (Do this one last)

Overhead tricepts 3 sets.......about 6-8 reps.

Skull crushers same as above


And thats all you need.....if this dosen't help you nothing will....and I'll pay you 100 bucks

[GettinRipt]

Try throwing in some skullcrushers and rope pushdowns, that way you will be training your bi's and tri's about the same

[chrisman]

switch up ur routine your muscles wont respond to the same excersizes and only do bis once a week. i used to overtrain and found that when i did my muscles were never sore. you also have to start lifting with more intensity and add weight that hepled for me



get hard