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09-06-2009, 10:47 PM #31
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09-06-2009, 10:51 PM #32
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09-06-2009, 11:02 PM #33
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09-07-2009, 12:36 AM #34
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09-07-2009, 08:24 AM #35
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12-02-2012, 10:33 AM #36
Be Nice!
First of all, before casting the first stone, It should have been written as the following demonstrates. "If you're (not your) really 33, you're (not your) not real smart. (needs some work but for the time being I will let it go).
Your bicep's(possessive, plural: or biceps') Long sentence needs to be segmented into clear thoughts.
As for the training, the best work out is high reps. They are fast twitch muscles like the calves and respond better to high intensity, low rep high weight/resistance traing. Working them twice a week is a great method. The problem is most of the workouts out there train the brachialus and take the stress off the biceps. Get rid of hammer curls, incline curls get rid of and replace with decline curls. Sit on a decine bench dumbells to your sides. Now, one arm at a time curl up using the bicep only. Now to really get the burn and bicep working, rotate your pinky finger up above level or as far as you can take it. This will Isolate the bicep's and the results will be phenomenal. Then take a barbell bar curl up half way, due three 4 inch reps, complete curl by going to top of the curl. Bring the bar down halfway (parralel to floor) due three 4 inch reps and bring the bar down. That's one set. Try to do 8 sets. Don't get discouraged if you can't. But do work through the pain. You will be in agony the first day, but it will get easier. Use a lighter weight, of course. You will gain at least 2-3 inches of real size in 4 to six weaks.Don't forget to work the triceps. They are 2/3rds of your arm size!
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12-02-2012, 10:36 AM #37
First of all, before casting the first stone, It should have been written as the following demonstrates. "If you're (not your) really 33, you're (not your) not real smart. (needs some work but for the time being I will let it go).
Your bicep's(possessive, plural: or biceps') Long sentence needs to be segmented into clear thoughts.
As for the training, the best work out is high reps. They are fast twitch muscles like the calves and respond better to high intensity, low rep high weight/resistance traing. Working them twice a week is a great method. The problem is most of the workouts out there train the brachialus and take the stress off the biceps. Get rid of hammer curls, preacher/decline curls get rid of and replace with incline curls, done on on an incline bench that you use for incline benching. Sit on a incline bench dumbells to your sides. Now, one arm at a time curl up using the bicep only. Now to really get the burn and bicep working, rotate your pinky finger up above level or as far as you can take it. This will Isolate the bicep's. Due 2-3 sets of 8-10 reps and the results will be phenomenal. Then take a barbell bar curl up half way, due three 4 inch reps, complete curl by going to top of the curl. Bring the bar down halfway (parralel to floor) due three 4 inch reps and bring the bar down. That's one set. Try to do 2 sets, 6-12 reps. Don't get discouraged if you can't. But do work through the pain. You will be in agony the first day, but it will get easier. Use a lighter weight on the barbell of course. You will gain at least 2-3 inches of real size in 4 to six weaks. Don't forget to work the triceps. They are 2/3rds of your arm size!
JTL5Last edited by jtlfive; 12-02-2012 at 10:43 AM. Reason: I needed to switch the benches, incline, decline..
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12-02-2012, 12:17 PM #38
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Lifting log http://forum.bodybuilding.com/showthread.php?t=154103&p=103762993#post10302993
My lifting gear part 1 (bodysolid power rack, bench, lat attachment) http://forum.bodybuilding.com/showthread.php?t=1509633
My lifting gear part 2 (bodypower weights, texas power bar) http://forum.bodybuilding.com/showthread.php?t=151184793&p=1011390903#post10110903
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