Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine

[needtogetaas]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Hello, I have had a problem training some muscles.

First, I have lots of trouble with the bi's. I can reach failure on them and feel a burn on them for about six hours, but after that I feel like I can do as much bi work as I just did six hours ago. I have not managed to gain much bicep mass either. I use preacher EZ bar curls and hammer curls for a 6-8 rep range. I usually do 5-6 sets per excersize. I used to do concentration curls, but had trouble with the form and so replaced them with the preacher curls, which work only a little better. I do a similar workout for tri's, and it seems to work very well.

Also, I have trouble with calves. All I normally do is a few sets of the seated calf raises, and I have trouble feeling much of a burn at all with it, much less one that lasts. (Our gym doesn't have a standing calf raise machine.)

Also, for each muscle, I train about once a week

As for bies do you work them on back day? You should always work your bies on back day..... Rows rows and more rows work the bies. Then do what is called a drag curls. Do a curl but drag the bar along your body. Its a reg curl but the bar should never leave your body,,,

 

[RADAR]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

As for bies do you work them on back day? You should always work your bies on back day..... Rows rows and more rows work the bies. Then do what is called a drag curls. Do a curl but drag the bar along your body. Its a reg curl but the bar should never leave your body,,,

Yep! Needto is Correct, You can use either a straight bar or the EZ Curl bar ,with your arms straight down slowly curl the bar using a weight that you can do at least 10-12 reps. Then as you curl the bar have the bar follow the conture of your body no further than one inch away, If you don't feel sore as hell after 4-5 sets of these then (A) You did them incorrectly or not enough weight.


Now (B) The calves are an entirely different muscle,since they get worked every day ,walking,jumping,etc-so here we have to introduce them to the "Shock" Value.
Buy a chain at any hardware store about 6to7 feet in length is sufficent add a clip on lock hook to each end.
Now wrap the chain around your waist and lock in place grab a plate 25,35,45 whatever it takes to run the chain thru the hole (olympic plate) You will have to get on your knees to do this then hook the plate where it hangs just low enough that it's just above the knees, do free standing calf raises with a weight that you can rep 100 times without stoppingyou may hold on to a pole or side of a maching for stability,2nd set try for another 100 if you can't thats ok, be sure to use strict form with no bouncing.
I Forgot To add its more confortable if you have a weight belt,that way you only need 3 ft of chain.S hooks will work also.
Get back to me after the next few days
RADAR

 

[Tassie]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

As for bies do you work them on back day? You should always work your bies on back day..... Rows rows and more rows work the bies.
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Row till they grow! Would you suggest spider curls? are you familiar with these? If not, it's when you stand in the middle of a cable cross over machine, with the handles at, or near, shoulder height & you curl the handles towards your ears...if that makes sense

 

[Trevor111]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Normally I work back and bi's each once a week but with 3-4 days in between. Should I work bi's more often or should I just not isolate them?

 

[needtogetaas]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Row till they grow! Would you suggest spider curls? are you familiar with these? If not, it's when you stand in the middle of a cable cross over machine, with the handles at, or near, shoulder height & you curl the handles towards your ears...if that makes sense

The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion).

The secondary function of the Bicep is supination of the forearm. This means turning the hand from a palms-down position to a palms-up position.



So with this being said drag curls is a good way to work them rows are a good way to work them...



And then the reg dumb bell curl is another way to work them... Although people forget about the turning of the wrist part of the movement. Lots of people just use a bar and go str8 up and down. Or even when they use dumb bells they just go str8 up and down... Helloooooo You are forgeting about the secondary function of the Bicep!!!!!



You should do dumb bell curls and do them right.. Start with the dumb bell hanging on your side with your palms facing your body.. Bring the dumb bell up and at the same time turn the wrist outward.. At the very top of the movement your palms should almost be facing out ward. At this point squeeze and flex the muscle. Mentally concentrate on squeezing and flexing the muscle as you turn the wrist outward. Hold this for 2 seconds and then lower the weight.



If you are going to do the (spider curls) then start with the palms (facing down) and turn them upward as you bring the weight up, again squeeze and hold the movement at the top.

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

If you need bicep mass work on your deadlifts. Once you can pull double your body weight from the floor for a set of 5 your arms will be just fine

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I found that as a beginner heavy compound moves built by biceps alot, especially close underhand grip chins, rows and deads

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

heavy ass cheat curls!!!!

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

heavy ass cheat curls!!!!

Like this?

 

[ExtraMile]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Im sure iv asked this before but I couldnt find it...
Does anyone know any good moves to thicken the forearms up from front views? My forearms are narrow but thick if that makes sense, from the front the look narrow but from a side view they look thick, look ill post a pic.

Check out how skinny they look from the front, I really wana focus on forearms cuz wearin my school T-Shirt forearms and shoulders are the two main noticeable features, I already have a big wide shouldered look but I hate my forearms...