biceps

[bgspin]

sit down and lean the chair to about 130 degrees.Grab some 40lb DB or what ever is kinda in the middle for you.Lean back and lock your elbows at your sides and go down
very slowly tell the DB's are level with your legs then bring them back up.Make sure that your not going up to high.The weight needs to be on your bi's the whole time.I try and realy focus on the muscle that I'm working as hard as I can.

 

[hmlacrosse]

good looks bro, i always thought locking out the elbows wasn't good...maybe im wrong...im gonna try that friday bi workout.

 

[bodebldr2000]

Help Me!!

If I am having trouble making my biceps grow ( I have only 15" BB guns) can I work my arms twice a week? I have always been a puss with biceps. I never really feel it either when I work them. Any suggestions? My arms are not proportioned with the rest of me so i thought i could work them twice a week. Here is my workout...

Day 1 – Chest, 4-Arms, Abs
Incline Hammer Machine – 4 x 8
Dumbbell Incline Bench – 4 x 8
Machine Fly’s – 4 x 12
Rev wrist curls – 3 x 12
Behind-the-back barbell curl – 3 x 12
Standing calf raises 3 X 15
Abs 4 X 25
Cardio 30 minutes

Day 2 – Back, Biceps, Traps, Abs
Chins with bodyweight – 3 x 8
Hammer machine low Rows – 3 x 8
Seated Hammer Rows – 3 x 8
Shrugs – 3 x 20
DB Reverse Fly’s – 3 x 8
DB hammer curls 3 X 15
DB 1 arm preacher curl 2 X 15
abs 4 X 25
Cardio 30 minutes

Day 3 – Shoulders, Triceps, Abs
Seated Hammer shoulder Press – 4 x 8
One-Arm-DB side Laterals – 3 x 10
Forward Dumbbell Raises – 3 x 10
Rev. grip bench 3 X 10
Rope overhead ext. 3 X 10
DB kick backs 3 X 10
Seated calf raises 3 X 15
abs 4 X 25
Cardio 30 minutes

Day 4 – Legs, Calves, Abs
Bench Squats 4 X 10
Leg Press 4 X 15
Leg Curl 3 X 10
Leg Ext. 3 X 10
Standing calf raises 3 X 15
abs 4 X 25
Cardio 30 minutes

Day 5 – Triceps, Biceps, Abs
Press downs – 3 x 8
Dips – 3 x 8
Close-grip bench - 3 x 8
Preacher curls– 3 x 8-15
Hammer Curls – 2 x 15
abs 4 x 25
Cardio 30 minutes


Let me know your thoughts...I have weak biceps I can only bb curl about 100lbs. DB curl about 45lbs. HELP ME!!

 

[Furian]

My biceps grew best when I stopped focusing on them. I hit squats, bb rows, deads...etc...heavy bar work (understand that to be heavy for me....LOL) , coupled with simple bar curls 3x5 for bi's once per week, and low and behold, my bi's grews. I attibute it to busting ass on squats. People often look at me funny when they ask how to make their bi's grow and I tell them to squat.

 

[bodebldr2000]

Yeah I can understand squats helping out, wish I could go heavy on squats. I had 3 knee surgeries and cant go heavy again. I am stuck with bench squats and leg press. not heavy. I am considering "juice" to make my size go up. I wish I could do a heavy, gut busting leg session but can not. I tried 3 X 15 preacher curls and @ X 15 DB hammer curls and it felt great. maybe i need to focus on hammer curls for a while.

 

[Furian]

gotta try many things and find what yours respond to.

juicin' ain't gonna help you if you can't go heavy bro...the juice don't make you big, your dieting and training does.

 

[bodebldr2000]

Yeah I understand that but at 38 I am limited on how much I can gian now. My leg hasnt been used in 2 years so it is 2 inches smaller than my left and alot weaker. The doc said I would regain some strength but no like it was and that it would be a long time. I just want to "help it out" a little. I eat very good and train hard, supplement pretty good too. Not expecting overnight results but would like to add some decent size ASAP.

 

[hmlacrosse]

furian good knoledge brotha

 

[Furian]

*Blushes*

I just share what I learned here man....coupled with what I learned on my own.

Unfortunately, I learn the hard way many times...and I was struggling with eating myself....just couldn't seem to eat. Imagine what happened....NOTHING. LOL. I am working on shoveling the food in now though....and I am responding much much better. The juice is just a recovery aid, to be put simply. So many of us either don't hear it or don't wanna believe it. It is stated here time and time again...everything everyone has stated here, that i have read, has came to fruition in my cycle. Good and bad. Luckily for me, more good than bad.

anyway..I am rambling....bored at work. Lemme go read some more.

 

[luquillo78]

*Blushes*

I just share what I learned here man....coupled with what I learned on my own.

Unfortunately, I learn the hard way many times...and I was struggling with eating myself....just couldn't seem to eat. Imagine what happened....NOTHING. LOL. I am working on shoveling the food in now though....and I am responding much much better. The juice is just a recovery aid, to be put simply. So many of us either don't hear it or don't wanna believe it. It is stated here time and time again...everything everyone has stated here, that i have read, has came to fruition in my cycle. Good and bad. Luckily for me, more good than bad.

anyway..I am rambling....bored at work. Lemme go read some more.

Good post. Same happened to me.