Help me with biceps

[jjfman]

So guys I train my biceps on shoulder day and just looking for you opinion on how my bicep workout looks.

2 sets underhand chin up.
3 sets laying straight bar cable curl 8,8,6
2 sets DB hammer curl 8,8

Is this enough work?? Too much?? Change the rep range?
Any advice on different or more beneficial exercises for building mass is appreciated.

[n00bs]

You build mass by eating , you
Stimulate that growth by exercise.

Judgeing from your avatar you need food to grow.

[marcus300]

So guys I train my biceps on shoulder day and just looking for you opinion on how my bicep workout looks.

2 sets underhand chin up.
3 sets laying straight bar cable curl 8,8,6
2 sets DB hammer curl 8,8

Is this enough work?? Too much?? Change the rep range?
Any advice on different or more beneficial exercises for building mass is appreciated.

Dont like your routine, you need more basic exercises in there!

I would also change it to back day not shoulder day.

[Noles12]

I like to do about 3-5 sets total at the end of my back day depending on how i feel. I usually have worked so hard for back that my biceps are shot and really dont need much more. I usually do some straight bar curls and maybe a ouple sets of hammers and thats it

[sean_holland]

I do the opposite of the poster above, I have Back and Biceps separated by 3 days.

I think you need to maybe try something a bit more basic for Biceps. No need for all the fancy, 'lying straight bar cable curls'.

Straight Bar Curls (Hits both heads)
EZ Bar or Dumb Bell Curls (Standing or on Preacher Bench)
Hammer Curls or Reverse Grip EZ Bar Curls

Skip the cables and machines. I just can't stand those things. I see no use in having a giant contraption when I can pick up free weight and move that. IMO

[danimal79]

You build mass by eating , you
Stimulate that growth by exercise.

agreed. for me, there's 3 exercises that allow me to obliterate my biceps. supinating dumbell curls, seated machine curls, and concentration curls. i also throw in some negatives from time-to-time, and a lot of drop-sets.

[jjfman]

You build mass by eating , you
Stimulate that growth by exercise.

Judgeing from your avatar you need food to grow.

Clearly I know this and in no way did that post help. I was askin opinions on the routine and if any1 maybe has a particular exercise tht achieve best growth from.


This is a new workout by the way and I did used to do standing straight barbell curl but hav now switched to using straight bar on the cables jus for that little tweak.

[n00bs]

Clearly I know this and in no way did that post help. I was askin opinions on the routine and if any1 maybe has a particular exercise tht achieve best growth from.


This is a new workout by the way and I did used to do standing straight barbell curl but hav now switched to using straight bar on the cables jus for that little tweak.

I know and im saying that you can do 1 billion different exercise and wont grow without food...

I know someone who has massive arms... They curl 3x8 once a week.

What they do do is alot of is bench overhead press powerclean squat and deadlift every week... And eat alot of food...

You said you want to achieve growth? Well you grow from eating not from exercise... As all exercise is catabolic and breaking down muscle tissue, you only grow from sleep and food.

And alot of people forget such simple basic things so they have to be reminded... As to many people are worried about 6 packs and then wonder why they dont grow because they dont eat enough.

Any stimulation will warrent growth if you put your body into an anabolic state with food...

Im sorry you didnt get anything out of my advice.

Its just an observation from something i see alot of people too concerned with 6 packs and being low digit BF without growing a base first then wondering why they dont get mass, or look for better ways to get mass because anything they try doesnt work. This isnt a diss on you its just an observation.

[BigBuck6]

I have always felt that large compound movements on back day will stimulate enough bicep growth. If you are looking for more stick with basic movements such as barbell or dumbbell curls and close grip chins work well.

[baseline_9]

Id stick with str8 barbell curls and some sort of dumbell preacher or concentrated curl.

Dont be fooled, close grip chin ups will not stimulate ur biceps as much as a str8 barbell curl as your back is involved also.

I much prefer to isolate biceps and tris and even delts some days as these parts get alotb of involvment in back chest etc..

If you do 6 intense sets of barbell curls including some cheat curls with slow and controlled negative at the end of a few sets your biceps will grow, that is if your eating enough

[jjfman]

Awesome cheers guys.

Noob I apologise if I seemed confrontational and now realise the point you was making and that's some good advice thanks man.

So I know this abit off topic but what should I eat before bed?? I know what to eat when I'm cutting before bed lol bit when trying to stimulate growth what's best?

[n00bs]

Awesome cheers guys.

Noob I apologise if I seemed confrontational and now realise the point you was making and that's some good advice thanks man.

So I know this abit off topic but what should I eat before bed?? I know what to eat when I'm cutting before bed lol bit when trying to stimulate growth what's best?

Avoid sugars and all carbs before bed... GH is realeased when blood sugar is low...

As for a type of food i just use WPC with peanut butter or something to make it longer acting.. Personally i am avoiding casein due to a possible food intolerence and other "research" im still dont have my head around yet...

So it sup to you as long as it is carb free in the hours before bed.

Goodl luck

[Twist]

Sorry noobs but I disagree... IF you are trying to grow eat carbs before bed.

Out of all of the posts on this thread only two or three actually pertain to the question and give a quality answer. I would go with post #5 in my opinion. It's what works for you but most agree you don't need all the fancy laying down stuff YET (probably never).

[stevey_6t9]

yeh agreed i hate the no carbs before bed thing, and yeh stick to the basics

[BigBuck6]

Id stick with str8 barbell curls and some sort of dumbell preacher or concentrated curl.

Dont be fooled, close grip chin ups will not stimulate ur biceps as much as a str8 barbell curl as your back is involved also.

I much prefer to isolate biceps and tris and even delts some days as these parts get alotb of involvment in back chest etc..

If you do 6 intense sets of barbell curls including some cheat curls with slow and controlled negative at the end of a few sets your biceps will grow, that is if your eating enough

This is true, but if someone's body is heavy enough the sheer mechanics alone should be able to stimulate the biceps just as much. I will admit though in some cases this may not prove true.

[n00bs]

Sorry noobs but I disagree... IF you are trying to grow eat carbs before bed.

Out of all of the posts on this thread only two or three actually pertain to the question and give a quality answer. I would go with post #5 in my opinion. It's what works for you but most agree you don't need all the fancy laying down stuff YET (probably never).

Im just stating what we know about growth hormone..

If you are trying to grow you are eating all day and have a calorie surplus from all the food you have already eaten, If carbs before bed have any chance of hindering growth hormone for repair then its best to avoid them... And this is what reserach tells us, growth hormone is greater released when combining certain amino acids and keep blood glucose low...

Ingesting carbs before bed and not being used will result in fat gain. Glucose a 6 carbon molecule in the process of ATP production it is broken down into 2 carbon molecules.. So we are left with 2 carbon moelcules that if not used are joined together to become a 4 carbon molecule.. Because once muscle tissue and the liver glycogen has been replaced through your eating through the day any carbohydrates you eat and are not burned become FAT. Because we only have a certian amount of glycogen we can store however we have a theoretically unlimited ability to store energy in fat cells.

Or so is my understanding...

If glucose intake continues after muscle and liver glycogen stores are saturated, the glucose is not excreted or wasted. It is converted to a fuel storage form which has an unlimited capacity i.e. triglycerides stored in adipose tissue.
Glucose is converted to pyruvate by glycolysis. The pyruvate is converted to acetyl CoA, which is the starting material for the synthesis of fatty acids. This synthesis occurs in the liver followed by conversion of the fatty acids to triglycerides (also in the liver) and then transport to adipose tissue for storage. Triglycerides (fat) form the major energy store in the body. The mechanism of fatty acid synthesis will be discussed under the heading of fat metabolism

[goodlifting]

Im just stating what we know about growth hormone..

If you are trying to grow you are eating all day and have a calorie surplus from all the food you have already eaten, If carbs before bed have any chance of hindering growth hormone for repair then its best to avoid them... And this is what reserach tells us, growth hormone is greater released when combining certain amino acids and keep blood glucose low...

Ingesting carbs before bed and not being used will result in fat gain. Glucose a 6 carbon molecule in the process of ATP production it is broken down into 2 carbon molecules.. So we are left with 2 carbon moelcules that if not used are joined together to become a 4 carbon molecule.. Because once muscle tissue and the liver glycogen has been replaced through your eating through the day any carbohydrates you eat and are not burned become FAT. Because we only have a certian amount of glycogen we can store however we have a theoretically unlimited ability to store energy in fat cells.

Or so is my understanding...

awesome, noobs. thank you.

[Twist]

If you are trying to gain weight, eat carbs before bed. leaving your body high and dry during a 10 hour fast in hopes that your gh level will be higher is retarded. Your gh will be released when you eat at night unless you have a deficiency. It's a matter of splitting hairs. If you want to lower your glucose levels to force (more) gh release you are most likely not gonna go very far. It's like overtraining to boost testosterone levels. Sure levels will go up but you are still overtraining.

[n00bs]

If you are trying to gain weight, eat carbs before bed. leaving your body high and dry during a 10 hour fast in hopes that your gh level will be higher is retarded. Your gh will be released when you eat at night unless you have a deficiency. It's a matter of splitting hairs. If you want to lower your glucose levels to force (more) gh release you are most likely not gonna go very far. It's like overtraining to boost testosterone levels. Sure levels will go up but you are still overtraining.

Science is wrong..

Eat your sugar before bed.



Seriously what do you need carbs for before bed?

I posted fact on what is, you posted what you think...

Based on what? Personal experience

And no its not like overtraining to raise testosterone, its like doing compound exercises instead of retarded isolaiton moves everyday to boost testosterone...

[danimal79]

i HATE how the chimps on bb.com keep spouting off with this "as long as it fits in your macros" mumbo jumbo, nowadays. as if nothing else matters. suuuuure! starve yourself all day, and then eat a cheesecake and a bag of funyons before bed. "as long as it fits in your macros" it's harmless lol

[n00bs]

i HATE how the chimps on bb.com keep spouting off with this "as long as it fits in your macros" mumbo jumbo, nowadays. as if nothing else matters. suuuuure! starve yourself all day, and then eat a cheesecake and a bag of funyons before bed. "as long as it fits in your macros" it's harmless lol

Curious who that is directed at?

[maximus05]

this is an interesting subject, I would say load up on carbs bfore bead to release insulin which is a very strong muscle building hormone but noobs seems like he has some back up to his point....

[n00bs]

Remember growth hormone decreases the bodiys ability to deal with insulin...