Cant curl 1kg

[nath78]

SORRY BOUT THE TITLE BUT BASICALLY IVE BEEN READING ALOT RECENTLY ON HOW PPL WORKOUT AND HAVE SEEN ALL THESE DIFFERENT WAYS ON HOW PPL DO IT AND HAVE NEVER REALLY QUESTIONED MY WORKOUT ROUTINE UNTIL NOW,I HAVE A GOOD SPLIT ON DAYS,IM TRAINING FOR SIZE AND DO 3XWEEK CARDIO BASICALLY WHEN I TRAIN BICEPS FOR EXAMPLE WHICH I DID TODAY,I TRAINED THEM FOR AROUND 40MINS..

I WENT IN AND WARMED UP ON SOME 10KG WEIGHTS 3X10

ez bar on the curling pad @ 40kg 8,6,6
upright seated curls,22kg dumbells in each hand 6,6,5
sloped seated curls,22kg dumbells 6,5,5
ez bar on the curling pad @ 40kg 5,4,4
isloated curls on gym ball @ 20kg (one arm at time) 7,7,5
ez bar on the curling pad @ 40kg 3,3,3
cable machine w straigt bar attached @ 30kg 7,5,3
isloated curls on gym ball @ 16kg 5,5,5
isloated curls on gym ball @ 16kg 4,4,2
ez bar on the curling pad @ 40kg 1,fail,hold for 10secs half way

cannot lift nomore as title says prob not another kg

what i want to know is it good to push your muscles to this type of exaustion and am i ok to lower the weights from as above 20kg down to 16 just to push some more reps out...

thanks nathan.

[baseline_9]

that workot is crazey

I could put you thru a bicep workout in 15 mins with just a barbell and you would have the end result

[nath78]

so what your saying is,i can get the same results without doing half the sets?is this training method good though,what im doing?ive been training like this for sometime now,i train every muscle group like this on my day splits with good results,but just wondered if theres a better way to train to make my muscles respond better..so what would your bicep workout look like?and your saying my muscles fibers would be ripped just as much as they would with my workload?
cheers nath.

[D7M]

I'm shocked you grow on that.

40 min on a small muscle group like bi is beyond over kill in my book.

Think about switching it up, lower your sets/reps. Hit it hard and intense.

When I'm training volume, I still won't spend more than 15-20min on a small muscle group like bi's.

[baseline_9]

I'm shocked you grow on that.

40 min on a small muscle group like bi is beyond over kill in my book.

Think about switching it up, lower your sets/reps. Hit it hard and intense.

When I'm training volume, I still won't spend more than 15-20min on a small muscle group like bi's.

D7M answerd for me ^^^

Just remember intensity over volume

Think what the bicep group does, it flexes the elbow joint, nothing special, its a simple muscle group to train

Biceps and Brachialis, one supinate exercise (Straight BB curls) and one rotated exercise (DB curls)

[nath78]

i dont understand what your saying if i lower my sets/reps and increase the wight i could poss manage 60kg bb curls at 4,4,3
so your saying i should just do
bb curls 60kg 4,4,3
db curls 28kg 4,3,3
isolated gym ball curl 24kg 4,3,3

and this would be better fo me?
how,i thought the more strain you put the muscle under the more it tears and repaired teared muscle fibers = growth
surely my workout would put my muscles under more strain no?

[CFforged]

30 working sets for a small muscle group??? Overkill for sure....

And if you're trying to add size and strength to your biceps try doing some chin ups, maybe as your warm up, do 3 sets to failure. Then reduce the volume and up the intensity as recommended above.

[baseline_9]

muscles respond to progressive tension overload

this means overloading a muslce (going to failure) progressivly (more weight for eg.)

by doing biceps for 40 mins do you think that you are being progressive in the last 20 mins of ur session when ur already nackered

[nath78]

i think ive ****ed up lol im deffo going to have to get my workout in check,got evrything else in check but never questioned my workout,i thought i was training hard!!gotta reasearch this now,just read marcus post on drop setting,need to get my workout planned now..thanks for the heads up anyone reccomend some good training methods or threads?cheers nath.

[nath78]

http://www.muscleandstrength.com/wor...-training.html

ANYONE RECOMEND THIS?ALSO WHAT WIGHTS ARE TO BE USED?SAY IF THE FIRST REPS ARE 8,PUT A WEIGHT THAT YOU CAN JUST ABOUT DO 8,AND THE LOWER THE WEIGHT ACCORDINGLY EG IF THE NEXT REPS ARE 12 LOWER THE WEIGHT THAT YOU CAN JUST MANAGE TO DO 12,IS THIS RIGHT?

WOULD REALLY APPRECIATE YOUR INPUT ON THIS AS IM CHANGING NOW,I THOUGHT IT WAS DIFF THIS TIME AROUND,MY FIRST 2 CYCLES I WAS PACKING IT ON,BUT THIS TIME AROUND IM GROWING BUT NOT AT THE RATE I WAS LAST TYM.

[baseline_9]

I like a mix of DC training and yates style training, if u want any help PM me if u want