Need Some Help Mixing It Up
Hi All
Looking for some input on an issue I'm having working on my biceps.
Recently, I've switched out from working my biceps after my back workouts, because I can't seem to be able to get, "Into", the bicep muscle whenever I work them lately. Getting, "Into" the biceps, I mean being able to feel like I've worked the damn things after a workout.
My last bicep workout was as follows:
Standing BB Curls 4 x 10-12
Close Grip Pull Ups 4 x Failure
Seated Incline Concentrated DB Curls 4 x 8-10
Cable Rope Curls 3 x 8-12
Medium Weight Preacher Curls to finish out 3-4 x 8-12
Poundages range from between 25lbs - 40lbs, depending on the exercise involved. Yes, it's light compared to most. But for me, it's because of having both my Rotator Cuff's repaired and my previous lung removal surgeries, I simply can't lift the poundages I used too. Now I try to super concentrate more on each rep, completing each set to muscle group failure, (Not just the biceps, but every other muscle group that I'm working out on), and not worry about how much I'm lifting.
Can anyone chuck in an exercise or two, that you use themselves, or maybe a technique you've discovered, that hits the biceps head on, and after finishing your workout, going home, having something to eat, a few hours later you still feel like you've gotten, "Into", the biceps?
Thanks
- Bookmark
- 0
- 0
Sometimes I seem to get a better connection when i start with low load isolation and move into heavier curling. ex "superman curls" with relatively light weight, holding peak contraction, 12-15 reps. And then moving into heavy DB curls as controlled yet heavy as i can.
supersetting or dropsetting always seem to bring out the burn as well.
TronMy God, man!..get attacked by a bear?? (Watched "The Revenant" last night..dude gets...FUUUUUUUCKED UP by a bear!)
Anyways, you ever just try to do a few burn ours after your entire routine? Supersets? Super 21's? Do your whole routine...then go down the rack starting at like the 50 pounders...or 40's (forgot about you getting attacked by the bear) point is go with a weight you can get in proper form like 7 times..without rest go di wn the rack..the 10's will feel heavy when your done..then repeat...and again..biceps FRIED! You can do this with cable machines to. Or have a buddy help you do some negatives.
LOLOLOL Tron, you crack me up at times, Mate
(No. I answered the Mrs back, in the kitchen. A bear would have been child's play in comparison) ;)
The left Rotator Cuff was snapped from reaching slightly behind myself, to stop a tall box from falling over. And the right, (while 6 months in from the 8 months of recovering with the left), was snapped when I reached out to stop myself from hitting a wall head on when a bad seizure hit me. Having both arms strapped up and in slings looked like I'd answered the Mrs back when I shouldn't have (LOL).
As for the supersetting and 21's, I'm going to give them a try, at the end of my next bicep workout on Tuesday. I like the thought of making the muscles scream for forgiveness. So I WILL keep a little in the reserve tank and give them a go.
Thanks again, Tron
Much appreciated as always
EDIT: "The Revenant". What one man will do to win an Oscar
TronThe "Revenant" was based on a true story. So am I.
Take it easy brother, and take up some self defense courses so you can answer the misses as many times as you want. Watch this fucking bear attack scene from the movie... JEEEEEESUS CHRIST!!!!! so fucking real looking..and brutal.
https://www.youtube.com/watch?v=OEwdcVpyG3I
I saw a guy doing preacher hammer curls. Tried thAt shit out. Ain't no joke.
I love these 2 arm with hex Dumbbells pressed together. The insane pump. Also like drag reverse curls high rep or rest pause.
OOOO!!!
They do sound fun
I think I will try them, just to see
Thanks for the tip, Mate
Tony is exactly right! Volume volume and volume is the only way I can feel a burn in my biceps. There are so many other muscles that plead to take a roll while working the bi's. Ofcourse cheat curls with heavy weight are important. Actually becoming one with the contraction of a bicep curl is golden though.
It took me starting at a literally pussy weight to "feel" the bicep performing the lift. My forearms, shoulders, fkn lats as well always intruded.
I think ego plays a negative roll while working arms. They are relatively small muscles and should'nt be expected to contract with poundage in the same light as other muscle groups. Compound lifts such as deads bring the heavy weight! Heavy bench brings the weight for tri's which make up most of your arm anyways.
But the actual bicep....small muscle. Concentration is absolutely the most crucial when it comes to bi's. More so imo than any other muscle.
Spider curls is what opened my eyes to true bicep contractions. I went from there and never worried about the amount of weight thereafter...just the actual movement of the biceps natural purpose...to bring food to my open mouth. Try that...bring the food to your mouth...slowly...purposefully...squeezing...it will burn!
I've tried the Spider Curls approach, but with the Rotor Cuff surgeries and having my right lat cut open twice for my surgeries, the pull on the back scar tissue and on the shoulders, I just cant get it right. So for me, I avoid it, more out of fear of damaging what's already weak.
But I do FULLY agree with you, on not expecting such a small sized muscle to be able to compete with the larger ones is primary when working them. After all, the bicep is usually only the size of ones fist. (Give or take).
Plus, I do like the, "Food to mouth", comparison. Nice, easy little tip on words for anyone to remember
Thank you, Bolt
I do a lot of isolation to failure mate. Like dumbbell preacher curls full range with a pause at the bottom all the way up to a flex at the top to failure. E-zbar reverse curls help smoke my forearms. Standing double bicep curls drop sets on the cable crossover. Dumbbell hammers every now and then.
I do a few different exercises. Its how I do them which makes my biceps cramp repeatedly later that day. I make sure my form is perfect and smolder them with volume with moderate weight , and I mean failure untill it feels like someone is taking a cutting torch to them.
I approach every workout the same I do it like its the last one I'll get in. I do it like I'm being critiqued and graded on my performance. Like its my job.
"Standing double bicep curls drop sets on the cable crossover". I like the sound of them, Mate.
Possibly adding an extra twist for the end of the workout?!?
As for the, "I approach every workout the same I do it like its the last one I'll get in. I do it like I'm being critiqued and graded on my performance. Like its my job", YES. YES. YES.
Each and every set I do now, I work like I'm being stared at, being glared at, being torn apart by those who know nothing, or know everything. EVEN WHEN THE GYM IS EMPTY.
You know me so well, Mate (LOL)