Biceps
Ok let's talk about how to fill these fuckers out man. I can beat the fuck outta them and nothing. My triceps and lats abs and chest I can fix and get them tone with lots of work yes ,but still i can fill them out. My biceps I can get that look everyone wants or has here. I can't get the peak and im currently switching to just using my straight bar and preacher curl machine and 40-45 dumbells for lifts for biceps now.So everyone feel my in on the rest. Cause I know roids won't just build a machine without the proper workout and lifts and im not in the range to waste product if I can make the product im using give me that extra rep and peak. I want to get my money's worth even if at the last rep I tear my biceps ,but know that they had the peak I want. That's how my mind set is death is an option. I will work my body till death and I can move or go to work. so let me know pro's and all.
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what the hell is a "peak".?.. I think that term is a bunch of shit. What every one wants is mass...
You want a bigger arm ?. curl more... go slow.. not fast.. heavier weight.. last year I was using
60 lbs or so for 5-7 reps. Some guys blow that out of the water.
Its reps.. lots and lots of reps..Hammers (i love) and I change that up with a normal curl.
I turn on the CD player...some good metal and then just do arms for an hour or so.. I dont twist
my arm or wrist or what ever.Straight curls. I have a preacher curl that I use as well..Im going to
get my 1st curl bar this year ..a 2 inch thick bar from Black Widow Training. best $75 you'll ever spend.
Work the tricep. its 2/3 of your arm..Push downs.. tons. and tons..
I dont count reps either ... there's no reason to..
AnonI didnt read the thread description, nor all the replies, (bad habbit of mine ) . Based on the title of Biceps, Id say a peak means getting that nice camel hump to your bicep . I know what he means because I have increased my bicep size and strength, but still up where my bicep meets the shoulder it doesnt cut in as much as Id like, creating a "peak" to the bicep muscle.
I know what your saying. I've just never understood why someone would want to work on that
small of a thing on there arms..Ill never have a "peak"...my arms arn't built that way.I have short
thick arms. They get bigger.. but the peak thing isn't happening.
I get a bigger thicker arm when I work on curls.. but no peak.. Even when I do preachers..I'm just flooding the bicep up with more blood..I drain them.(by letting them hang down for a few mins , after doing curls.).. and then rip into them again..I get some INSANE pumps..dont get me wrong..but i dont have bi's that will do this (peak). So much for me being a BB.F-k it..if my arms get bigger, that all i care about--
I don't use curls. I do chin ups every day also I do a lot of speed bag work. My arms have responded to those methods but that is more from a fighters perspective also it has been over years that they developed. These BB's there arms are like tree trunks and so many like XVBeast look at his age and his arms already. Mine looked like pasta noodles at his age
AnonYour arms used to look like noodles ??? Now I know youve been hitting the gamma rays
Lmao! At one time ages ago I was but a 155lb SEAL pup:P
im gunna let ct fletcher handle this one
https://www.youtube.com/watch?v=JHiKDa4ip_Q
Everybody shut the fuck up lol
superseting is the way to go
Well I can tell you that heavy preacher dumbell curls have done wonders for me I can hit over 20" pumped!!! Really concentrate on the peak!!!!
I used to go heavy with everything I did it lately I've seen great results going with lower weight and high reps. My bus r one of my strong points. I would be really surprised of I don't get 20 inch or above by the end of the summer. I do his and tris on the same day. Here is a break down of my bi workout that works well for me.
Seated dumbell curls 6x12
Hammer curls 6x12
Preacher curls 6x12
Straight bar curls 6x12
Straight bar cable curls. When I do these at the end of my work out I do a burn out set after each on the cables with the rope it really fills em up at the end. 6x12 on the cable straight bar and rope. Try this for a while it works well for me. Somedays I'll go heavy for low reps to break it up but if u stick with this for a bit I'll almost guarantee u will c results u r looking for.
cheat barbell curls and incline dumbbell curls
I do take in a lot of food though. I drink at least 5-6 shakes a day all with 60 grams of protein a shake and around 600-900 cals a shake and rest of my food include fish pork steak oats rice pasta chicken.
can a mod or pro comment on how they train biceps? i wanna know how the best of the best does it effectively.
i can swing some weight for my size, but ive noticed as ive dropped the weight and focused solely on form and contraction, my biceps are changing for the better. im loving how theyre starting to look. im finally getting the peak/ball, but ive always focused on high weight, so its a change for me, for the best
Well see and I don't try to throw around crazy weight inless im benching on my second workout of the day for bench. Biceps i always try to stay in a weight where if I can't stop it midway i shouldn't use it. Due to my way is if I can controll it fully don't use that weight at all. Just in a spot where I need to figure out if I need to go heavy low rep or light high reps. Im going with low reps heavy weight and light weight high reps since I work out twice a day 4 times a week and once a day 3 times a week.
what does your workout look like. I think you are not eating enough. the problem with 2 a days is you have to eat a hell of a lot more than normal.
im doing low weight high reps, all sets of 12-15 right now. im really liking the change, also im focusing on tempo a lot to. ive gotten back to my basics, doing things the way i used to do it. im enjoying myself again.
I have also switched to lighter with full contraction and really concentrating on the muscle I am working (especially biceps). I have seen enough speak of doing just that on here and many of the videos I have watched on you tube (see Kai Greene) enough to believe there is definitely something to this. Either way, we all know switching things up frequently is a good thing.
http://www.muscleandfitness.com/training/arms/how-peak-your-biceps
These are some pretty good tips and insight on "peaking" the biceps. To be honest my biceps are probably one of my best attributes which people always comment on. As much as a blessing its a curse as I've been having to re-partition my body parts (triceps/delts) to match the size and quality of my biceps since they dominate so much. The best advise I can give is really squeeze and flex them as you contract to really activate/work them. I notice most people also overtrain with biceps which doesn't equate to bigger growth or development actually it can become quiet detrimental. Isolations are obviously important but you can really work the biceps with pulling exercises pretty well when working lats. Also as mentioned below you must constantly change how you train them with reps/sets...and different exercises and angles hitting them. Good luck!
Ill try anything to add to my routine to get some leak on the biceps. Just want my arms bigger not 20 I inches but solid more than so no and when I walk around my veins come out now but I got the tris and lats poppin out nice and tone but want the biceps to peak and have pump all the time and have ppl like dang he's doing something right more then they do now.
I know my genetics are more along the lines of an athletic guy not a bodybuilder style looking guy. Which is why I'm trying to switch over and train like a bodybuilder
genetics will limit the overall shape of your muscles, but i really doubt you are at that limit already at your age. the only thing to do if your diet and everything is in check, (which i am only assuming it is since it seems like only your biceps are lagging) is to try different things. like i said, my biceps grew and really changed over this last cycle and i am 4 years older than you, so i am sure you still have lots of potential for growth before your genetics limit you.
We'll Mean I have more then biceps lagging but that's my worse part. Abs are coming back my lower back lags I still have the little love handles there but trying to tighten it back up for my 6 pack again to get a skinny again
then forget about growing. if you want a six pack and shit, then don't even worry about growing. you can't grow and cut at the same time. at least not at any kind of a fast rate. you gotta decide which you want. if you want to look good walking aroud with a shirt off now, or suck it up, put on some pounds and put on some size so that next summer you can walk around and look good without even having to take your shirt off.
Maybe that's my prob then. I've always been so worried about putting weight on. I mean I've put around 10 pounds on already which is why I don't have a 6 pack anymore. So guess. I should just stick with not having one and bulk
x2 im bulking right now and i'm still going to the beach. you know why because i don't care what other people think and I know what i'll look like next year. you hit that one dead on. I try to tell my brother-in-law the same thing.
The biceps peak and especially calves are heavily genetic IMO. I knew a guy who never worked out and his calves were huge, sharp and defined and his thighs were bamboo- looked like popeye legs. This is not for an excuse or cop out but we all must except some individual limitations for a body group no matter how diligent you train and diet. I havent heard about using a weight you can randomly arrest. Weider would say optimum growth is gotten with the max weight to achieve 6-7 reps to failure with a slight cheat on the last rep.
switch up your bicep work out don't do the same thing all the time. change reps,change sets, do drop sets. don't go to heavy that is the number one thing people mess up on. if you can stop the weight in any position during the lift it's to heavy.
You ment if you can't stop it right. Cause the weight I always use I use because forum is the most important thing to me and I can hold it anywhere during biceps workout. Half the time I stop at the half way point and squeeze to tense my biceps up and then finish the curl. Just to put more stress in them.
yes that what i was saying. if the weight is to heavy you can not get a full contraction at the top of any movement. there for not calling on enough fibers for growth. i can use 30 lbs dumbbells and get a better work out than when i use 50-60 lbs.
how many sets/reps do u do?
Preacher just 4 sets 15 reps, dumbbells usually 5 sets 10 reps. Bar 3 sets 10 reps usually the last part of my work out before I end it. Just like to get the last pump and leave the room with the blood flowing and where I can barely pick up my Gatorade
k raise ur sets to 6 sets for each of those excerises and u ll see a difference. also superset, u might be platoued
No1Its all genetics
to an extent. but at his age, his biceps are far from done growing. so there is much more than genetics involved in his current plateau
Only biceps workouts I do is standing dumbbell curls. Also stuff like rows and back workouts hits the biceps anyways
I'm lost then righ now lol. I mean I'm not expecting boom 20"s to pop up. Just sucks when I can flex the tris and be like damn my work shows and then biceps the peak just is t there and to me my work is not worth it if I can't see it. I eat clean. Fish ,chicken , pork,steak 4 times a week ,rice,berries, protein shakes. I mean I drink on the weekends at most and just 1-7 jäger bombs at most per weekend though. Aometimes I don't drink for months on end to clear out my body to make jäger stronger to me. I drink flavored water and Gatorade. Pop maybe twice a week and 4 cans at most.
well your diet is not that good, drinking habits are not the best but I've seen worse.
This alone may have a lot to do with it.
If you want SIZE you need CARBS. You need to eat lots of carbs, pasta, rice, oats, bread etc. Complex carbs will give you glycogen which will fill the inside of your muscle up and also allow for more strength during a workout. Carbs are crucial for recovery.
I see you have rice but that alone is not enough carbs. berries are simple sugars
I have always had small arms. When I first started working out, my legs and shoulders were the only things that gained size. Then my back developed. After the back developed everything fell in place. Once my back got big my biceps, triceps, chest all got HUGE. I made no changes in my routine.
I lift 3x a week when trying to add mass
day 1 - Legs + shoulders
day 2 - Chest + Triceps
day 3 - Back + biceps
try to take a day off between days, but ESPECIALLY after back day. Deadlifts and rows and lats require quite a bit of time to recover. You will put mass on fast with deadlifts and bent over rows, your biceps will explode
I honestly would NOT do back + bicep for a workout.
I could barely do my bicep sets after my heavy ass back workout. Exhausted as fuck.
I feel that doing triceps/biceps workouts are much more efficent. You can superset those two and get great results.
I've been doing it for years. Sometimes I just do arms. But like I said I only do 1 or 2 bicep workouts after back.
3-4 sets of dumbbell curls and 3 sets of preachers. It's only 2 different exercises.
Bicep workouts are not exhausting like back workouts, that's why it's easy to finish the workout with a couple sets of biceps. There is no need to do multiple bicep workouts. Like I said deads, rows, lat pulls all workout biceps so once you are done with that hit a few sets of standing dumbbell curls then seated preachers then go home!! It's really not bad.
Well the thing is I do hammer,isolated curls and reg curl with hammering on the way down forgot the name for it. for dumbells and then as I said preacher and straight bar. preacher I use 70-80 poubnds straight bar I use 60-70 as it's harder on my wrist for some reasoned.
all that in one workout?
That is usally split between a 3 hour workout. i workout about 3-4 hours a day split in two workouts.
for most people that is too much time at the gym to grow. you don't grow at the gym, you only grow when you're not at the gym. i'd say try doing biceps at the end of a bigger muscle group workout, like chest or something. do 2 to 3 exersices with high reps around 15 to 20. do that twice a week and on a third day of the week you can hit them with 3 to 4 exercises in the 8 to 12 range. try that out. it worked wonders for me.
maybe thats my whole problem and right now im working with a back that im not een spose to be lifting on,but i dont want to lose my size. I went to the doctor and he even told me I may have t have back surgery,but im still on the fence about doing that cause all my gains will be gone ,but then in the end if i keep going i could fuck myself up bad.
Chaz32621Lol bro I feel yah man I had knee surgery last summer dropped alot of good weight strength went down shit sucked. It took me about 8 months to get my strength back to what i had before surgery. But im happy I got it done my knee is ten times better now.
i don't know what your back problems are but get a second opinion on that. i was told that i would need it by one, and then told by several others that it would be fucking retarded to try to do it at my age. back surgery sucks and can mess you up for life, so defintely get a second opinion. and also remeber that you don't grow at the gym, you only break it down at the gym. i would try spending less time at the gym and more time eating and resting. also try using lighter weights and focus on full contractions so you'll be less likely to fuck your back up more.
i switched to the ct fletcher mindset. hit em every time and fuck over training. but i just did them 3 days a week, even if it is just for a few sets of a couple different lifts and they really started to grow. got the peak and everything. i was told that since biceps are so small that it doesn't take much that way you are able to just do small workouts for them and do them often. obviously everyone is different but that worked for me. i also stopped using heavy weight when i do them. i can get a full bi workout in without picking up more than the 20 lbs dumbbells. just focus on a full contraction and a full stretch. first time i did that i had to take two days off because my arms were too sore to move.