Work out for Arms

[Kevinjg]

Here Is my current work out for Biceps=

21's 3 Sets
Dumbell Curls 3 Sets of 10
Barbell Curls 3 Sets of 10
Reverse Barbell Curls 3 Sets of 10
Preacher Curls 3 Sets of 10
Hammer Curls 3 Sets of 10
Machine Curls 3 Sets of 10

My Biceps are just under 17 inches, I want the muscles to get more pointy but what ever I do it doesn't seem to work, they get bigger but there Is no point. Can any1 give me any advice in getting the muscle to move more up the arm so it's alot rounder and pointier. Thanks

[zodiac666]

you are doing 21 sets for a tiny muscle. just pick around 3 exercises and push yourself as hard as you possibly can on each set.

do you focus on all your muscle groups as hard as you do your bi's?

[Kevinjg]

Yeah I do, I kind of do 1 or 2 work outs aday, 1 workout for each body part. Perhaphs i'm doing to much exercise for 1 muscle.

[zodiac666]

not sure what your stats are but also the lower your bodyfat is the better the peak on your bi's will look.

[Kevinjg]

My body fat is about 14. But tell you the truth i don't do hardly any Cardio. So peraphs It's time for that!

[Ufa]

edit

[DNoMac]

I agree with Zodiac, that is a lot of sets for such a small muscle group. A lower bodyfat will help with peak, but genetics also play a roll here.

[violator1]

shoudl i be going heavy or light to build some good size on my biceps? I hear alot of opposing opinions on this. I caught a little bit of FITT.V. the other day. Stan Mcquay was on there using light weight on dumbbell curls in every shot. :haha: comments??

[zodiac666]

my bi's respond better with higher reps, at least 8, but i do include a couple heavy weight/low rep sets in just about every workout.

[Kevinjg]

Here Is my current work out for Biceps=

21's 3 Sets= 50kg
Dumbell Curls 3 Sets of 10=25kg each arm
Barbell Curls 3 Sets of 10=50kg
Reverse Barbell Curls 3 Sets of 10=30kg
Preacher Curls 3 Sets of 10=50kg
Hammer Curls 3 Sets of 10=20kg each arm
Machine Curls 3 Sets of 10=20kg each arm

My Biceps are just under 17 inches, I want the muscles to get more pointy but what ever I do it doesn't seem to work, they get bigger but there Is no point. Can any1 give me any advice in getting the muscle to move more up the arm so it's alot rounder and pointier. Thanks

Ive included my weight factor on the sets! ehat do you think?
21's 3 Sets= 50kg
Dumbell Curls 3 Sets of 10=25kg each arm
Barbell Curls 3 Sets of 10=50kg
Reverse Barbell Curls 3 Sets of 10=30kg
Preacher Curls 3 Sets of 10=50kg
Hammer Curls 3 Sets of 10=20kg each arm
Machine Curls 3 Sets of 10=20kg each arm

[TCEL300]

less sets..i was doing15+ sets at one point...when i dropped down to under 10 sets...usually 6-9 all out sets..failure for me every set..they grew very quickly

[JAYROD]

after i quit doing too many sets for my bi's i did notice improvement. the most sets i'll do is 10 with 3 movements and keep it heavy and strict.

[Kevinjg]

less sets..i was doing15+ sets at one point...when i dropped down to under 10 sets...usually 6-9 all out sets..failure for me every set..they grew very quickly

I'm not moaning about the size, it's just the shape and defination, I want to transform my bicep in havin a more point to it. Is their any exercises i can do to help this. Or shoud i just cut the sets. Or the sets i'm doing would u suggest which ones i could drop and which 1s i should Keep. Ta

[notorious_mem]

do you make it a habit to squeeze at the very top of your rep.

[Kevinjg]

do you make it a habit to squeeze at the very top of your rep.

I didn't use to but i just started to.

[zodiac666]

like said above genetics play a huge role on whether you will have a great peak or not, but getting lower bodyfat and also doing exercises where you get a very intense contraction should help.

[Undecided09]

The Small muscle groups are super fast twitch on most....So heavy load and high volume training is the best way to build em....Pick one exercise, 6 sets, go heavy and go hard, thats enough...

~M.A.D.

[*Narkissos*]

Here Is my current work out for Biceps=

21's 3 Sets
Dumbell Curls 3 Sets of 10
Barbell Curls 3 Sets of 10
Reverse Barbell Curls 3 Sets of 10
Preacher Curls 3 Sets of 10
Hammer Curls 3 Sets of 10
Machine Curls 3 Sets of 10

My Biceps are just under 17 inches, I want the muscles to get more pointy but what ever I do it doesn't seem to work, they get bigger but there Is no point. Can any1 give me any advice in getting the muscle to move more up the arm so it's alot rounder and pointier. Thanks

That's not a 'workout'..that's a marathon..

[Kevinjg]

The Small muscle groups are super fast twitch on most....So heavy load and high volume training is the best way to build em....Pick one exercise, 6 sets, go heavy and go hard, thats enough...

~M.A.D.


Maybe I'll choose 2 exercies an Dumbell one and a Barbell one. Just do 5 sets on each one, Do as heavy as possible and and as many reps as I can.
Thanks

[Undecided09]

that could work as well, but that is enough, personally I like to do 5 heavy sets, and a dropset of set number 5, that just finishes em off and I don't need anything else....

[chest6]

hmm..21 sets for biceps. I may try that. God knows whatever Im doing isnt working

[Kevinjg]

That's not a 'workout'..that's a marathon..

I've doing that amount for the past year, it's a bit of a stamania thing as-well. What do you do for your biceps?

[Undecided09]

Nark hits his Bi's once a week, one direct exercise, 3-4 sets...have you seen his pics???

Nark that quote needs to be my signature, lol, for this reason...

[canibalistic_js]

here's mine

Arms

Bis
Standing barbell curls wide grip 4 sets of 8-10
Barbell curls close grip 4 sets of 8-10
Vbar iso chair curls 4 sets of 8-10
vbar iso chair wide grip curls 4 sets of 8-10
dumbell Hammer curls 4 sets of 8-10 max
Tris
Overhead vbar arm extenstions 4 sets of 8-10
Wide push downs then moved to overhead extenstions 4 sets of 20-30
iso cable extentions behind neck 4 sets of 30

[Mouseofaman]

so you're the guy i see in my gym always doing the curls never gettin any bigger or venturing near the squat rack...hmm...

i can't see how you guys do so many sets / exercises for such a small muscle

[Undecided09]

so you're the guy i see in my gym always doing the curls never gettin any bigger or venturing near the squat rack...hmm...

i can't see how you guys do so many sets / exercises for such a small muscle

THANK YOU!!

It makes no sense, how can people justify 21 sets of bi's and 10 sets of legs, not even just quads.....

I mean during my contest prep I split up quads and hammys/calves, these are big muscle groups, and even still they only totalled 18 sets on each day....
~M.A.D.

[Doc.Sust]

http://forums.steroid.com/showthread.php?t=209429

[*Narkissos*]

I've doing that amount for the past year, it's a bit of a stamania thing as-well.

Bicep..stamina?

:lol:

What do you do for your biceps?

http://forums.steroid.com/showthread.php?t=202623&page=15

-N