Biceps?

[rubberduckyo]

What are the ladies here using for bicep exercises?

Here's the scenario...... My tri's seem to be 4 x stronger than my bi's. Always have a good workout on tri's. I find my bi's to be extremely weak and not gaining size as fast as tri's do. Perhaps I'm favoring working tri's harder because they are so strong.

My big two on bi's right now are barbell curls and cable preachers. 5 sets each starting at 10 reps inceasing weight on each set maxing on the 5th set at about 4-6 reps.

Suggestions? Execises I should be adding?

Thanks in advance for any input.

 

[atherjen]

If you trying to gain more size in your biceps I would stick primarly to free weights.
for example throw in 2 exercises of either standing barbell curls(sub. for EZ curl bar), incline alternating dumbell curls, hammer DB curls,preacher curls without the cable, one arm preacher curl, concentration curls(although I rarely do these). do 4 sets of each aiming for 4-8 reps, then on your last set do a drop set of some type of cable curl, 10-12 reps. THIS should get leave them burning and sore the next day!

 

[Mr. dB]

A fun variation on the incline alternating dumbell curls is the Zane Curl, in which you hold the dumbell in the UP position between reps.

 

[rubberduckyo]

If you trying to gain more size in your biceps I would stick primarly to free weights.
for example throw in 2 exercises of either standing barbell curls(sub. for EZ curl bar), incline alternating dumbell curls, hammer DB curls,preacher curls without the cable, one arm preacher curl, concentration curls(although I rarely do these). do 4 sets of each aiming for 4-8 reps, then on your last set do a drop set of some type of cable curl, 10-12 reps. THIS should get leave them burning and sore the next day!

I'm using cable on preachers because my left bi is behind my right. Same for barbell curls as opposed to dumbbells. Trying to equalize them otherwise I know my right will far exceed my left.

I've used the drop sets and although I get a good burn it doesn't seem to result in growth. I can get just as much a burn increasing weight and maxing out.

 

[rubberduckyo]

A fun variation on the incline alternating dumbell curls is the Zane Curl, in which you hold the dumbell in the UP position between reps.

Now THAT is cool. Gonna try it. Thanks, Dave. I've never heard of that one.

 

[atherjen]

I'm using cable on preachers because my left bi is behind my right. Same for barbell curls as opposed to dumbbells. Trying to equalize them otherwise I know my right will far exceed my left.

I've used the drop sets and although I get a good burn it doesn't seem to result in growth. I can get just as much a burn increasing weight and maxing out.

are you going to failure on each set?

 

[rubberduckyo]

are you going to failure on each set?

No. Only taking the last two to failure.

 

[atherjen]

No. Only taking the last two to failure.

In that case, use the first set as a warm up set, and take the rest to failure! your really need to stimulate the muscle for growth.

 

[rubberduckyo]

In that case, use the first set as a warm up set, and take the rest to failure! your really need to stimulate the muscle for growth.

First set for me is a warm-up. Second set is difficult to reach ten but not undoable. 3rd set 10 reps is failure(I KNOW there is no eleven), 4th set failure comes at about 8, last set failure comes at about 4-6 depending on how froggy I got(increased weight).

Are you saying to come out of my warm up set by increasing weight enough to fail at fewer reps? ie: should I be failing at 8 on second set and on down until the 5th?

 

[atherjen]

First set for me is a warm-up. Second set is difficult to reach ten but not undoable. 3rd set 10 reps is failure(I KNOW there is no eleven), 4th set failure comes at about 8, last set failure comes at about 4-6 depending on how froggy I got(increased weight).

Are you saying to come out of my warm up set by increasing weight enough to fail at fewer reps? ie: should I be failing at 8 on second set and on down until the 5th?

I tried pyramiding sets when I first starting weight training as well, never really hitting failure until the last set or one prior to. during that time I found slow progress.
so yes, I am saying to come out of the warm up set pushing to failure with lower reps on each set.
another thing to keep in mind is that if order to actaully GROW you must be eating enough to promote growth, are you cutting now? maintaining or bulking?

 

[rubberduckyo]

I tried pyramiding sets when I first starting weight training as well, never really hitting failure until the last set or one prior to. during that time I found slow progress.
so yes, I am saying to come out of the warm up set pushing to failure with lower reps on each set.
another thing to keep in mind is that if order to actaully GROW you must be eating enough to promote growth, are you cutting now? maintaining or bulking?

Bulking. Sorry, you are new to the board and I should have realized in order to help you'd need a better picture.

I'm 5'6", at 118lbs. Bulking diet is looking like 50p / 30f / 20c. Getting 2800cals per day. (I can eat like no-one's business. lol)

Was out of the gym for quite some time due to surgery and doc's restrictions. Worked my butt off to stay lean as I couldn't lift. Back in the gym seriously (lifting) approaching a month now. Had been able to do cardio so didn't gain any fat, but lost alot of muscle mass.

Started back to the gym at 116lbs, down from 130. Am up to 118 and making HUGE strength gains all around except for bi's. Lifts (deads, sl deads, chest) doubling weekly. No exageration. I'm impressed with everything except bi's.

 

[atherjen]

Bulking. Sorry, you are new to the board and I should have realized in order to help you'd need a better picture.

I'm 5'6", at 118lbs. Bulking diet is looking like 50p / 30f / 20c. Getting 2800cals per day. (I can eat like no-one's business. lol)

Was out of the gym for quite some time due to surgery and doc's restrictions. Worked my butt off to stay lean as I couldn't lift. Back in the gym seriously (lifting) approaching a month now. Had been able to do cardio so didn't gain any fat, but lost alot of muscle mass.

Started back to the gym at 116lbs, down from 130. Am up to 118 and making HUGE strength gains all around except for bi's. Lifts (deads, sl deads, chest) doubling weekly. No exageration. I'm impressed with everything except bi's.

hmmm first some suggestions on the bulking diet. 50% protein on 2800 cals is 350g!! that is by far too much if in reality thats what you are getting. aim for 1.5g- protein per lb/bw will suffice.. you can add in a bit more if you want.. but defiently need to increase the carbs. Keep the high protein levels and lower carbs for cutting. if you find that you end up adding too much fat, try cycling your carbs(I do this while bulking), more on weight training days and less on rest days. Also 3 days cardio while bulking may slow the rate of lean mass gains. I usualy get in one session of interval sprints or boxing 1 day a week.. keeps me sane!!

it sounds as though your coming back into the weights full speed and making some good progress on lifts. Keep it up!

 

[rubberduckyo]

hmmm first some suggestions on the bulking diet. 50% protein on 2800 cals is 350g!! that is by far too much if in reality thats what you are getting. aim for 1.5g- protein per lb/bw will suffice.. you can add in a bit more if you want.. but defiently need to increase the carbs. Keep the high protein levels and lower carbs for cutting. if you find that you end up adding too much fat, try cycling your carbs(I do this while bulking), more on weight training days and less on rest days. Also 3 days cardio while bulking may slow the rate of lean mass gains. I usualy get in one session of interval sprints or boxing 1 day a week.. keeps me sane!!

it sounds as though your coming back into the weights full speed and making some good progress on lifts. Keep it up!

That is seriously what I am taking in. I'm religious about it.

I cycle carbs in on one day a week and always on a rest day. Carbs come up slightly on leg and back day as those are my two heaviest lifting days.

I'm doing 3 days of cardio as I'm afraid of the fat gain. By cardio I'm not referring to all out 45 minute sessions, merely 20 minutes max, treadmill, steep incline, just enough to get the heart rate in range.

I'm also curious as to how you came by the calculation of 350grams of protein. Kinda depends on the source doesn't it?

 

[Fyre]

Wow, that's a lot of protein girl! I'd be one big bloat if I ate that much. I myself take in about 180grams a day and sometimes that's tough for me. I weigh about 145lbs right now.
Anyway, sorry, got a little off your original question about biceps.
Here's what I do for biceps and it's worked great for me.
Straight Bar Curls or Alternate Dumbbell Curls 4 sets 6-12 reps
Incline Dumbbell Curls 4 sets 6-12 reps
Spider Curls 4 sets 6-12 reps
(i use the ez curl bar for this one)
If I still have some steam in me, I'll throw some Hammer Curls in there as well.

 

[Fyre]

2800 calories at 50% protein equals 1400 calories from protein.
Divide that by 4 equals 350grams of protein.
(4calories per gram of protein)

 

[rubberduckyo]

2800 calories at 50% protein equals 1400 calories from protein.
Divide that by 4 equals 350grams of protein.
(4calories per gram of protein)

Gotcha. I have no problem with bloat from protein. I keep my fiber intake high. Carbs bloat me more than anything else. If this extra protein isn't helping me any it makes no sense for me to keep it up.

 

[Fyre]

Gotcha. I have no problem with bloat from protein. I keep my fiber intake high. Carbs bloat me more than anything else. If this extra protein isn't helping me any it makes no sense for me to keep it up.

I would definitely drop it down hun. Go for 1.5g per body pound and divide that amongst your meals.

 

[rubberduckyo]

I would definitely drop it down hun. Go for 1.5g per body pound and divide that amongst your meals.

Thanks, girly. Ya know, you get back into the gym after a lay off and go "balls to the wall" so to speak. So excited to be back and in a hurry to get somewhere.

 

[Fyre]

Thanks, girly. Ya know, you get back into the gym after a lay off and go "balls to the wall" so to speak. So excited to be back and in a hurry to get somewhere.

Oh I know that feeling hun! It's awesome that you're so pumped though.

 

[atherjen]

Gotcha. I have no problem with bloat from protein. I keep my fiber intake high. Carbs bloat me more than anything else. If this extra protein isn't helping me any it makes no sense for me to keep it up.

if your body isnt using the excess protein, it can be converted to glycogen for energy if carb intake is low, or fat stores if not being used.