How heavy should I be going on biceps curl

[jkproperties]

Hi all
I'm 31 5'8 190 pounds 86kg
I have been lifting for about 5 years 5-6 days a week.
I was just going through some profiles on another website and came across a guy who is 5'10 our measurements are all similar except upper arm I'm around 16" and he at 17,3" so I look at his curl weight and its 72kg 159 pounds. That seems unreal heavy or am I a wuss?

I can curl around 45kg 99 pound but then my forearm is f#*%*^ for a week.

I think my bicep can handle the weight but my forearm hurts too much.

Should I be going this heavy?

What do you guys do about the tennis elbow?
I have stopped using a barbell and now use the ez bar but still hurts when I go to 45kg 99 pounds.

Thanks guys.

 

[halfwit]

You should be lifting whatever weight you can perform with proper form and maintaining a good "squeeze" as you contract your arm. Who cares what Joe down the street can lift, you should be competing with yourself. How many reps you can do at this weight depends on your goals, but I usually aim for 4 sets of 8-10 reps personally.

Note: If you're rocking back and forth using barbells while trying to get up a ton of weight, you're not only doing it wrong, but you're going to hurt yourself in the long run.

My .02c

 

[jkproperties]

Thanks for the reply,
I understand and agree with you, my concern however is that my "tennis elbow"
Is prohibiting me from going as heavy as I can/should be going.

Is this only me that struggles with this pain when lifting heavy?
Is there a cure/solution to this?

What do you guys do when this happens?

 

[halfwit]

Thanks for the reply,
I understand and agree with you, my concern however is that my "tennis elbow"
Is prohibiting me from going as heavy as I can/should be going.

Is this only me that struggles with this pain when lifting heavy?
Is there a cure/solution to this?

What do you guys do when this happens?

Yes, I too suffer from elbow pain when trying to force my joints to take on more than they want to. Lower the weight and keeping your joints warmed up helps, but outside of dumping corticosteroids into your elbows, I don't know of a "cure" for this. Then again, I follow the adage that "an ounce of prevention is worth a pound of cure", and stay away from kickbacks/HEAVY skull-crushers/barbell curls.

 

[mrricco2012]

do preacher curls with the bar and rack while sitting. Easier to perform the proper form.

 

[91DD]

I have tennis elbow as well. Been doing rehab type movements for the past 7 weeks and its finally starting to feel better. Using a hammer as weight and doing stretches has really helped me. Place forearm on chair and hold bottom of hammer then pronate and supinate your wrist makes for a good workout. Also while standing hold arm by your side with hammer parallel to floor (pointing forwards) and do the flexion / extension of the wrist. Then turn hammer so it's pointing back, and repeat. Should always be higher volume lighter weight, followed by stretches and it might help with your tennis elbow/forearm strength

 

[JM750]

Here. Watch this.
Kai Greene - I'll Never be A Weightlifter. - YouTube

 

[H4MMER FISTS]

Here. Watch this.
Kai Greene - I'll Never be A Weightlifter. - YouTube

thank you for that link. I find myself making the same mistakes that Kai is talking about.

 

[H4MMER FISTS]

im going to be busy watching Kai videos for the next couple days now.

 

[Next Level]

Here. Watch this.
Kai Greene - I'll Never be A Weightlifter. - YouTube

Great video. Surprising how many guys still have no concept of the muscle -mind connection and lifting weights for muscular development instead of just lifting progressively heavier weight.

 

[Prowl]

Awesome vid, will defiantly incorporate that info

 

[dave1966]

I had elbow problems, mainly my right. Review your workout routine, I'll almost bet your overtraining your tri's. I adjusted my workout and reduced my triceps volume and the pain went away on top of that my tri's started adding mass again. just my .02