Biceps ---- Help paleez.
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IMHO, if you have only been in the gym for 7 weeks you don't need to be on a split routine yet. You should be doing a total body work out 3 - 5 days a week. Split routines and isolation is more for intermediate and advanced body builders. You need to gain overall strength and fitness first.0
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i would suggest increasing the amount of weight you do, which will force you to do less reps. this is okay. also, in your last set, you could throw in a few negatives provided you have a workout partner. if not, on your last set, do as many reps as you can, drop the weight down a few pounds, and punch out as many more as you can do, then drop the weight again, and finish it out until you can't do any more.0
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Start doing some chinups for freakish arms, cancel all isolationist immediately, so much time for such little gain.0
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Negative chin-ups and wide grip (and close grip) lat pulldowns helped me. For negative chin-ups, hang/descend SLOWLY for 60 seconds each set. Or work your way up to this if you can't achieve 60 seconds. If you're not familiar with them, here's a video:
http://www.youtube.com/watch?v=2UFc7dlrSFI&feature=g-hist&context=G2c71188AHT1FV8QADAA
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If you are 7 weeks into a gym routine, I'd suggest shifting your focus away from isolation/bodypart work in favor of a full body routine. Work hard/lift heavy 3 times a week using compound movements such as the squat, deadlift, press and row. I never do a curl, ever and my arms are solid.
cosigned.
Hip hip huzzah!
Agreed! Don't make it so complicated. Talk to nearly any bodybuilder and they will tell they wish they had focused on compound movements instead of bullsh*t overly complicated routines when they were starting out. There is a place for isolations, just not when you're a noob.0 -
You didn't mention diet but make sure you're not in a calorie deficit. You can only gain mass in a calorie surplus (note: you can still improve strength in a deficit). If you're in a deficit, the gains you are seeing might just be fat loss uncovering muscle that was already that size, and as the fat covering the bicep area is generally pretty thin even in bigger people the "gain" doesn't appear as rapid there. If you actually want bigger muscles, you have to feed yourself. If there's weight to be lost, do a deficit to lose that first then concentrate on bulking afterwards.0
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You didn't mention diet but make sure you're not in a calorie deficit. You can only gain mass in a calorie surplus (note: you can still improve strength in a deficit). If you're in a deficit, the gains you are seeing might just be fat loss uncovering muscle that was already that size, and as the fat covering the bicep area is generally pretty thin even in bigger people the "gain" doesn't appear as rapid there. If you actually want bigger muscles, you have to feed yourself. If there's weight to be lost, do a deficit to lose that first then concentrate on bulking afterwards.
Depends if he is Obese II or Obese III.
These are the only 2 ways to gain muscle with a deficit.
ATP baby!
O II and O III peeps have enough stored energy in muscle tissue to actually recomp while in a deficit.
But only if he isnt wasting time in the gym!
He's going to check out SL 5x5 and SS programs.
BTW if you guys havent read Stuarts book Beyond Brawn I highly recommend it.0 -
Do compounds 3 days hard a week.
Eat! Nutrition is huge in making lean mass gains.
Rest to grow!
When you plateau in muscle growth, switch up your workout routine so your muscles don't get acclimated to the same redundant exercises.0 -
I'd personally recommend doing the following:-
Week 1 Light Weight:
Standing Dumbbell Curls, 3 sets and 10-12 reps
EzBar Preach Curls, 3 sets and 10-12 reps
Alternating Dumbbell Curls, 3 sets and 10-12 reps
I'd want you to explode in the positive (which is up), contact for 2 and then slowly do the negative for 5-6 seconds THIS MEANS SLOW. You'll find you can curl much less weight than normal. Its about feeling the contraction in the arm and the negative controlling the weight down.
Week 2 Heavy Weight:
Standing Cheating Dumbbell Curls, 3 sets and 10-12 reps
EzBar Preach Curls, 3 sets and 10-12 reps
Alternating Cheating Dumbbell Curls, 3 sets and 10-12 reps
This week is heavy weight curls. This is taking as much as you can do and power it up. This will involve cheating the weight up and poor form.
Should do the trick.0 -
I'd have to agree with all those saying to scrap doing all the isolation work and eat more.
For a new gym goer start with a either a full body using only compound lifts (squats, deads, rows, bench and OH press) or do something like push pull legs with compound lifts. Something like below would be a good starting point but remember genetics could be a factor. Keep your lifting heavy with progression at every chance you get, keep the workouts brief and intense and make sure you're eating enough to gain-simple
All 4x6 or 5x5
Push-
BB bench
Standing BB shoulder press
Close grip bench
Push-
Deadlifts
BB bent over rows
BB curls
Legs-
Squats
SLD's
Calf raises
hope this helps0 -
I`ve never done both triceps and biceps in the same workout...0
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Stop being so bro and do real lifts.0
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alot of strength for the bicep comes from the forearm. Try working the forearms some and your bicep strenght will get better too.0
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Strong broscientists in this thread.0
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For all saying do none. That doesn't make any sense. Of course benching will hit triceps, as will overhead presses. Deads will involve the biceps a little. I don't know a single Body Builder (and I know Pro's in this figure) that miss hitting their biceps once or twice a week.
For even all over development, you need to be hitting your entire body to keep good symmetry. Of course further on down the line you may need to target certain areas more than others.
On top of this, make sure you have a nailed diet. PM me if you want help in this respect. Open to anyone who needs help btw.0 -
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check out Gregg Hoffman
urbanpump.com0 -
I'm in agreement with a lot of other posts- you can do each muscle group several times a week- maybe do all upper body one day and all lower the next, fitting in 3 of each each week. Try different exercises for the biceps, or do the ones you've been doing, but pyramid them- that's something like do 12 reps with really light weights, 10 reps with medium weights, 8 reps with heavy weights, then back to 10 and 12. Good luck!0
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Being that I'm a sponsored Gaspari Nutrition Athlete I'd say I do:bigsmile:
Knowing the likes of Rich Gaspari, Flex Lewis and the like gives me a few helping hands along the way :bigsmile:0 -
bump, be wanting bigger biceps.0
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