Biceps

markrennie786
markrennie786 Posts: 8 Member
in Fitness and Exercise
Hi
60 years old, I retired 2 years ago and as long as I get my bride to the beach for the afternoon I have all morning at out Y. Typically hit the Y 6 to 7 days a week for 2 to 4 hours a day. Prior to retiring a silent heart attack sack of potatoes hunched over a lap top in delta business class. TBH sort of buff after retirement! Typically day is 2 to 4 hours a workout with 20 mile bike ride hard,
Indoor rowing and weights.

My problem, I incorporate into my rowing / biking cardio (fairly intensive) my lifting. I rotate a 3 day routine, chest shoulders / arms / legs. I get a good burn a day or so after chest and legs a good ache, no pain just workout stiffness.

I can't get the same burn for arms, they seem to fatigue before really getting pushed.

My homemade lifting approach is to start with low weights at x12 rep and just keep increasing to failure. Cable machine is 160 lbs, curl bar bar from floor is 70 lbs.

Looking for a new arm routine.

Not interestedtdf






L

Replies

  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,590 MFP Moderator
    @markrennie786 I moved your thread to the fitness and exercise board so you get more responses.

    Welcome to MFP!
  • JAYxMSxPES
    JAYxMSxPES Posts: 193 Member
    What do you really want with your training, what's your goal? Is it just bicep hypertrophy? You mentioned that you do intense rowing. Your biceps are involved in such an exercise, so it's possible that your exhausting your biceps to some degree with that exercise and it's impacting what you can curl / flex with your biceps.
  • Okiludy
    Okiludy Posts: 558 Member
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    My suggestion is to follow an established training program for novices. Why try to re-invent the wheel when a better wheel has already been made that is proven to work.

    Personal opinion Biceps are lower on the priority list but curling helps with elbow health and a balanced arm. Triceps, on the other hand, add to multiple lifts and make an arm appear much larger. I am far more concerned with strength than looks so my opinion is skewed.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Post-exercise soreness is a poor way to judge workouts. It's like judging someone's driving by how warm their car gets afterwards.

    Most self-designed programs end up imbalanced, so i agree about following a proven program, or at least basing your workout around it. A good program for your age group - which isn't at the link above, but should be - is New Rules of Lifting for Life.

    How come you don't run? Just curious.
  • AnnPT77
    AnnPT77 Posts: 34,175 Member
    Lifting (arms, at least) before rowing? Or on non-rowing days?

    I'm a rower (boats), and in rowing season rarely do weight work that emphasizes the main rowing muscles - just not enough recovery for me, and rowing is my clear priority. Off season & in-season weight work are different routines.

    If your priority is biceps, it may be necessary to deprecate the rowing for a while, for recovery reasons.

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