mattk
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Registered: 27th Feb 06
Location: St. Helens
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My Biceps really arnt upto scratch and I still dont have a solid routinge for them
What are your routines fellas and what would you reccomend?
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Marc
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Registered: 11th Aug 02
Location: York
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I use free weights and the mts row machine. The gyms just got some bar bells so I've used them a couple of times too.
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Craig W
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Registered: 31st Oct 00
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Less is more.
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radicalry00
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Registered: 16th Mar 07
Location: West Yorks Rides: Suzuki SV650
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Have you got all the compound movements in your routine? These are vital in gaining good size.
As long as you do these all you need is 2/3 sets of chin ups and 2/3 sets of concentration curls per week max. I know for a fact this works, it's tried and tested.
Despite this, there's a common misconception that doing excessive volumes of resistance training on arms makes them grow huge. It's wrong.
Of course I won't go into the importance of diet (far more important than training IMO) as you'll probably already know about it. It's been posted quite a lot on here.
Hope that helps.
[Edited on 21-02-2008 by radicalry00]
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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quote:
Originally posted by Craig W
Less is more.
So doing nothing would be the best option?
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radicalry00
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Registered: 16th Mar 07
Location: West Yorks Rides: Suzuki SV650
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And basically, to sum my last post up, listen to Craig W.
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mattk
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Registered: 27th Feb 06
Location: St. Helens
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I eat well, toast and a shake for brekkie, chicken rice and peas at 11 o clock then again at about 3 ish then train then home for tea around 6 - 6:30ish
So im looking at close grip? chin ups and concentration curls, anything else I should be doing?
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Craig W
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Registered: 31st Oct 00
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quote:
Originally posted by Cosmo
quote:
Originally posted by Craig W
Less is more.
So doing nothing would be the best option?
Not quite, but nearly.
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Cosmo
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Registered: 29th Mar 01
Location: Im the real one!
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I shall soon have the biggest biceps in the world 
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Craig W
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Registered: 31st Oct 00
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Hammer curls are good too. I train biceps once a week and just do a few sets for them alternating between barbell/dumbell curs, hammer curls or concentration curls.
Remember, biceps get a decent workout when you train back.
Another tip, don't train back and biceps on the same day. It's like running 10 miles then trying to do a 100 metre sprint.
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mattk
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Registered: 27th Feb 06
Location: St. Helens
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 I did that today haha, point taken, hammer curls as in straight or accross the body, or are they both the same  , sorry for all the questions
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radicalry00
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Registered: 16th Mar 07
Location: West Yorks Rides: Suzuki SV650
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I have to agree with the not training back/biceps together comment.
When I first started training I did this, and after an intensive workout on back my arms were simply too tired.
Also what's your training look like? You training each muscle group once per week? I prefer to do an upper/lower or push/pull/legs split. In my current upper/lower I train each muscle group twice per week but very little volume.
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Craig W
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Registered: 31st Oct 00
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I don't like doing hammer curls accross the body, but both ways are fine.
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Danny P
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Registered: 20th Nov 02
Location: Cleckheaton, West Yorkshire
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What are concentration curls?
High weight & low reps?
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radicalry00
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Registered: 16th Mar 07
Location: West Yorks Rides: Suzuki SV650
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They're just any type of movement that focuses on the bicep mate. Although there is an DB exercise known as a concentration curl where you sit down with one db and raise it from the gorund.
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Craig W
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Registered: 31st Oct 00
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mattk
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Registered: 27th Feb 06
Location: St. Helens
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I train Monday - Chest, Triceps
Wednesday - back
Friday - shoulders Biceps
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Craig W
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Registered: 31st Oct 00
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Again i wouldn't train chest and triceps together but that's personal choice.
Legs? Traps?
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mattk
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Registered: 27th Feb 06
Location: St. Helens
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do barely any legs at all, traps I do with shoulders
what would you reccomend then, I dont have the most stable work out
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radicalry00
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Registered: 16th Mar 07
Location: West Yorks Rides: Suzuki SV650
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Try:
Monday: Chest/biceps
Wednesday: Shoulders(traps too)/quads/hams
Friday: Back/Triceps/calves
Or for a 3-day split, I think a push/pull/legs or full body routine would suit you better.
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Danny P
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Registered: 20th Nov 02
Location: Cleckheaton, West Yorkshire
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quote:
Originally posted by radicalry00
They're just any type of movement that focuses on the bicep mate. Although there is an DB exercise known as a concentration curl where you sit down with one db and raise it from the gorund.
Cheers mate.
My arm workout consists of:
3 x 8 Reps on "big bar"
3 x 8 Reps of Hammer Curls
3 x 8 Reps of Bicep Curls
3 x 8 Reps or Tri-cep Pull Downs (using that rope thing that extends once you got it to the bottom)
3 x 8 Reps or Tri-cep Pull Downs (using straight bar)
3 x 8 Reps of "Eights" (Using big bar on low weight, 8 half curls from bottom to half way, then 8 half curls from top to half way, then 8 full curls)
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Craig W
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Registered: 31st Oct 00
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Everyone is different, what works for me may not work for you and vice-versa.
Back and chest are large muscle groups, i'm so fucked after a chest or back session that i wouldn't have the energy to train anything else even if i wanted to.
If i was training muscles togther i'd go for a push/pull set up IE chest/biceps, back/triceps, shoulders/traps and legs.
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radicalry00
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Registered: 16th Mar 07
Location: West Yorks Rides: Suzuki SV650
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That seems OK if that's all you're doing for arms all week. I wouldn't do anymore. As you're doing a muscle/group split routine I'd stick to something like that.
Maybe if you're not seeing any progress on that routine though it's time for a change. Everyone responds differently and it's up to you, but I much prefer training muscle groups twice per week at lower volume. When I used to train each once a week, my gains weren't half as noticable.
[Edited on 21-02-2008 by radicalry00]
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Danny P
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Registered: 20th Nov 02
Location: Cleckheaton, West Yorkshire
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Ummm.
Cheers mate, will take it into consideration, only been back about 6 weeks so maybe im expecting too much 
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Craig W
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Registered: 31st Oct 00
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quote:
Originally posted by Danny P
quote:
Originally posted by radicalry00
They're just any type of movement that focuses on the bicep mate. Although there is an DB exercise known as a concentration curl where you sit down with one db and raise it from the gorund.
Cheers mate.
My arm workout consists of:
3 x 8 Reps on "big bar"
3 x 8 Reps of Hammer Curls
3 x 8 Reps of Bicep Curls
3 x 8 Reps or Tri-cep Pull Downs (using that rope thing that extends once you got it to the bottom)
3 x 8 Reps or Tri-cep Pull Downs (using straight bar)
3 x 8 Reps of "Eights" (Using big bar on low weight, 8 half curls from bottom to half way, then 8 half curls from top to half way, then 8 full curls)
That's 12 sets for biceps, far too much imo. If all you're doing for tricps is pushdowns with a bar/rope i'd add in a few sets of close grip bench press or skull crushers.
What you describe as 'eights' are also known as 21's - 7/7/7 - never heard of eights
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