Biceps - having trouble with complete workout.

[oatmeal69]

On arm day, I do triceps and biceps. I do one warm-up set, then two or three sets to failure in the 8-12 range. - Except 21's where I try to get 7 full range reps in at the end. I try to keep my form perfect with no cheating at all.

Preacher bench 21's
Wide grip machine curls
I may also do standing barbell curls, depending on how I feel.

I've noticed that the area where tendons connecting the bicep to my forearm - and the forearm itself are what get sore and worked. The body or meat of my biceps don't feel like they're getting hit at all the next day (DOMS). I have tried so many different exercises and rep ranges (heavy, light, etc.) to work the 'meat' of the biceps and keep coming up short. Any ideas? Am I working it and it just doesn't get sore?

My triceps workout seems to hit them pretty well by contrast, I don't know what I'm doing different.

[MickeyKnox]

From now on when working biceps, pause at the top and squeeeeze.

Also, add concentration curls in your routine and at the top twist your wrists to peak the biceps and then squeeeeze.

These two changes have helped me in the bicep dept considerably.

[oatmeal69]

Interesting. Will try both. Especially interested in the wrist thing - when you twist your wrist, it moves the biceps considerably.
I wonder also if I might try curls which start at the half-way point, maybe even bending over a bench to do them?

[MickeyKnox]

Interesting. Will try both. Especially interested in the wrist thing - when you twist your wrist, it moves the biceps considerably.
I wonder also if I might try curls which start at the half-way point, maybe even bending over a bench to do them?

The only other exercise i can think of that would target the peak would be Spider Curls. Drape your arms over the opposite side of a preacher bench and allow your arms to hang freely with a straight bar and some weight, not the e-z curl bar. Use the straight bar because it forces your palms up which in turn forces your bicep to peak at full contraction.

[>Good Luck<]

Supinated bicep curls, and do some heavy ass cheater curls as well. I like to do 10-12 moderate weight Supinated curls superset with heavy standing barbell curls. Even if I'm cheating I find the overloading weight stimulates some growth. Grown 1" on the bis/tris since I learned about Supinated curls and progressive overload.

[oatmeal69]

I think "spider curls" is exactly what I'm thinking of. It just seems that with any "normal" curl motion, once you have the weight more than half-way, the rest is too easy, because you really aren't moving the weight in a vertical plane anymore, and you have mechanical advantage.
I will try almost laying on a bench, so that the top half of the movement is in a vertical plane, and see what happens.

[oatmeal69]

Looks like I need to be using a straight bar too, not the easy-curl or machine one which allows the palms to be tilted inward somewhat. The flatter your palms, the more the biceps brachii takes the load. Hammer curls work the brachiialis which is more to the side, and the forearm.

[Knockout_Power]

From now on when working biceps, pause at the top and squeeeeze.

Also, add concentration curls in your routine and at the top twist your wrists to peak the biceps and then squeeeeze.

These two changes have helped me in the bicep dept considerably.

this is very important and I would also recommend lowering slower than you raise the weight. I was having problems growing arms for the past couple years and changing my movements like this have added noticable changes in the last 2 months.

Also, when you pause at the top, TOP position should never be pulled into the chest, from a side view, your wrists should be forward of your elbows to keep the bicep under tension. The moment the wrist is above the elbow or further, you are essentially locking your arm and putting the weight on your delt. Lots of people do this cause they can lift heavier and do more reps as they dont burn the bi out, just use the delts to rest.

[crazy mike]

On arm day, I do triceps and biceps. I do one warm-up set, then two or three sets to failure in the 8-12 range. - Except 21's where I try to get 7 full range reps in at the end. I try to keep my form perfect with no cheating at all.

Preacher bench 21's
Wide grip machine curls
I may also do standing barbell curls, depending on how I feel.

I've noticed that the area where tendons connecting the bicep to my forearm - and the forearm itself are what get sore and worked. The body or meat of my biceps don't feel like they're getting hit at all the next day (DOMS). I have tried so many different exercises and rep ranges (heavy, light, etc.) to work the 'meat' of the biceps and keep coming up short. Any ideas? Am I working it and it just doesn't get sore?

My triceps workout seems to hit them pretty well by contrast, I don't know what I'm doing different.

I used to have this tendon problem allot, years ago and I grew out of it. Now starting back a few months ago I couldn't get a bicep work out that was good. My tendons would get so sore that i was out of the game. I found that it was the bottom of the extension that hurt it, so my partner or ask anyone to get the first lift up. So they would help it up all the way on the first rep. Then I did short movements staying from 2/3's down nort all the way and the the same thing at the top that everyone has just said. The squeezing etc. I would also drape my arms over the table top on the preacher bench so the tension was there at the top and my arms were in tension. Not flat and relaxed. Get a spotter and do total negatives at the end of fatige. Using the spotter to help stop the extension at the bottom and a 100% lift to the top again. Oh ecto's commonly have this tendon prob. Careful with the standing straight bar because of the extension on the bottom It will work out after some time...crazy mike

[cj111]

Biceps is one of the moves where its just easy to go through the movement, and you think you're working the muscle...but you're not.
When done right, you'll get a sick burn when you squeeze them a the top. I like standing cable curls lately, squeeze at the top 2-3 seconds, and lower slowly all the way down to get a huge stretch in the bicep.
Just concentrate on using the bicep, the rest will follow. Don't be those idiots in the gym curling heavy dumbells just HURLING the weight up, first of all it doesn't do shit, second, you look like a tool.
Good luck man

[marcus300]

Keep it basic, do 3 movements straight bar curls, incline db curls and a concentration curl. Do all heavy and intense, go to failure and incorporate dropsets to failure or some forced and negative sets. Keep your working sets down to 2 at the most each movement. Learning how to take your body past the pain will help build big arms.

[oatmeal69]

Hey Marcus, thanks!
Would youy also say a HIT style with 1 minute rests would help, or is it a little different with smaller muscles like arms?

[marcus300]

Hey Marcus, thanks!
Would youy also say a HIT style with 1 minute rests would help, or is it a little different with smaller muscles like arms?

yes hit with 1 min rest, short heavy intense workouts going to failure and beyond, if your arms aren't hurting your not doing it right or hard enough

[austinite]

I started concentration curls a few months ago based on Marcus' advice. Peak is a lot nicer and the bicep is more full today. Tough exercise but certainly worth it.

[riotz0r]

Oak, Knox is right on with the supinated curls... I'm pretty sure Arnold made these famous, they target the peak better then any other bicep exercise. As you bring the the curl up just turn your pinky in and make sure you feel the bicep working.

[Rusty11]

Thanks...great advice here. I'll be incorporating all these ideas. I'm in the same boat as OP. But, I really think I'm doomed for skinny arms forever...especially at 51.

[riotz0r]

As much as I hate to say it Rusty and a lot of people don't like to hear it, bicep peaks are like calves... You either have them or you don't, Genetics play a big role in muscle shape and people can argue this and probably will. But I respect Charles Glass as a renowned personal trainer and I was lucky enough to be able to sit and talk with him for awhile at the Arnold Classic last year. This was one of the questions I asked him and he told me just that, Bicep peak is more genetic then anything... He told me its extremely hard and sometimes impossible to reshape a muscle... But all you can do is work your ass off and try anyways lol.

[oatmeal69]

I'm not one to think I can reshape what I have. I have longer muscles than most. The ideal shape of the mesomorph will never happen for me. But, am I wrong to think that I CAN make what I have larger and more defined?

[AD]

I'm not one to think I can reshape what I have. I have longer muscles than most. The ideal shape of the mesomorph will never happen for me. But, am I wrong to think that I CAN make what I have larger and more defined?

Oat, your avi is a rather old pic right? any recent ones so we can see your current state?

[oatmeal69]

It'a about a year old. I just took some for my new cycle log here:
http://forums.steroid.com/showthread...22#post6434422

I've been dieting and doing mostly cardio in preparation to "blast" with a new cycle.

[oatmeal69]

Speaking of genetics, if you think I look small / scrawny in those, you should see what I looked like about 10 years ago, 20 pounds lighter. LOL Being a skinny/fat ecto sucks!

[Rusty11]

Speaking of genetics, if you think I look small / scrawny in those, you should see what I looked like about 10 years ago, 20 pounds lighter. LOL Being a skinny/fat ecto sucks!

Ha...lol. Tell me about it. Actually, I have pretty good, well defined biceps....but, they'll just never be 16". . But, like what was said earlier, doesn't hurt to keep trying.

[AD]

if you took a long break from weights, and starting now with full steam and juice, i think you need not worry so much about what exercise is best. i got a feeling you will just blow up in size regardless of whatever routine or exercises. just make sure you lift as heavy as you can (within safe limits) and eat as much as you can, and let the juice do the rest. no reason why you won't grow with that cycle you're planning. good luck.

btw, in your log you mentioned blast and cruise. are you currently already on trt?

[oatmeal69]

Yes, my idea is to augment the fact that I took a break for several months and didn't lift at all. I think muscle memory, along with my dieting down over the last 3 months, and not having really lifted will cause some serious shock to my system along with my new cycle. That's where I spoke about "Blast" my body into new growth.
Recalling from my last cycle results and when I've been fully into lifting before, My biceps just didn't seem to change much, despite noticeable new meat on my triceps, shoulders, back, etc. My chest was slow too, but I do seem able to really kill it in my workouts.

Not on TRT, but I am 43. Had a blood test before my last cycle and everything showed right in the middle of "normal." I kinda think a lot of guys like me who start to feel "old" (tired, less interested, etc.) are really feeling their test, etc. start to decline with age. I do look forward to the overall sense of well-being while on cycle!

[POTTSY84]

Yes, my idea is to augment the fact that I took a break for several months and didn't lift at all. I think muscle memory, along with my dieting down over the last 3 months, and not having really lifted will cause some serious shock to my system along with my new cycle. That's where I spoke about "Blast" my body into new growth.
Recalling from my last cycle results and when I've been fully into lifting before, My biceps just didn't seem to change much, despite noticeable new meat on my triceps, shoulders, back, etc. My chest was slow too, but I do seem able to really kill it in my workouts.

Not on TRT, but I am 43. Had a blood test before my last cycle and everything showed right in the middle of "normal." I kinda think a lot of guys like me who start to feel "old" (tired, less interested, etc.) are really feeling their test, etc. start to decline with age. I do look forward to the overall sense of well-being while on cycle!

Lift heavy max of 6 reps pal

Sent from my iPhone using Forum

[clarky.]

Do you think the 5x5 would work good on the bi's it's the bi's that i find very hard to grow aswell oatmeal.

[blake170]

Another technique to try would be a limited range curl with cables. Start with the pulley somewhere around mid quad level. What this does is keep the load on the bicep. You want the cable to be at a 90 degree angle to your forearm at peak contraction. The bottom of the curl is nowhere near full extension, which limits the stress on the tendons. Heavy weight, 4 sets, 6-8 reps.

[riotz0r]

I'm not one to think I can reshape what I have. I have longer muscles than most. The ideal shape of the mesomorph will never happen for me. But, am I wrong to think that I CAN make what I have larger and more defined?

Absolutely not. I think thats why just about everyone works out is to make your muscle larger and more defined . Eat right and work hard, you'll be just fine.

[oatmeal69]

So, I tried many of the suggestions posted here. Essentially I've completely re-tooled my biceps workout. Drop sets, forced reps, keeping my palms flat, etc. My biceps are hurting today like they haven't in years! Wish I hadn't wasted so much time!

[tigerspawn]

“I've noticed that the area where tendons connecting the bicep to my forearm - and the forearm itself are what get sore and worked.”
Sounds more like hyper-extension soreness than muscle soreness. When doing preacher curls and your arms near full extension there is a danger that you may lower the weight too far and over-straighten your elbows. This is called hyper-extension, which may result in serious injury to your biceps tendons and the ligaments in your elbows. Always stop a few degrees short of full extension to minimize your risk of injury and ensure that the tension generated during the preacher curl remains on your biceps.

[oatmeal69]

Well there's that, but no, I never completely relax or straighten my arms.
The new things I've done - flatten my palms, change angles (like not doing preacher bench anymore) decrease rest time and increase intensity are working great.

[SMKillerBody]

On arm day, I do triceps and biceps. I do one warm-up set, then two or three sets to failure in the 8-12 range. - Except 21's where I try to get 7 full range reps in at the end. I try to keep my form perfect with no cheating at all.

Preacher bench 21's
Wide grip machine curls
I may also do standing barbell curls, depending on how I feel.

I've noticed that the area where tendons connecting the bicep to my forearm - and the forearm itself are what get sore and worked. The body or meat of my biceps don't feel like they're getting hit at all the next day (DOMS). I have tried so many different exercises and rep ranges (heavy, light, etc.) to work the 'meat' of the biceps and keep coming up short. Any ideas? Am I working it and it just doesn't get sore?

My triceps workout seems to hit them pretty well by contrast, I don't know what I'm doing different.

No, you are probably working it out, but not to the best of your ability. I wonder if you are typically doing things like hammer curls, because this would make sense, given your situation. Either way, here is my recommendation and I am pretty sure it will work wonders for you. You will be extremely sore and your biceps will fill out more.

1. Focus very heavily on good form. No jerking your back or cheating by rolling your shoulders. Also, another thing that might be causing this is you might be bending your wrist to get through the curl. By bending your wrist, you effectively take the struggle away from your bicep and shift it to the lower part of your arm, such as the forearm. That alone could be your whole problem.

2. Make sure you are switching up your workout. This is huge, because what will happen when you do the same workouts every week is your body can predict what is coming and you will not get sore, nor will you benefit as much from the workout.

3. This is where I think you will start to see explosive results and be extremely sore. I have a feeling you are not hitting the short head of your bicep enough. Do these suggested exercises and see if you feel the pump and soreness:

- Drop-set dumbbell curls (start with the highest weight dumbbells you do sets with and do as many as you can, then drop down about 10 pounds per arm and do as many as you can, and then do this one more time with 10 pounds less on each arm.)
- Short Head twist bicepsworkouts.co/videos/short-head-twist
- Incline Dumbbell Curl bicepsworkouts.co/videos/incline-dumbbell-curl
- Outer Grip Preacher Curl bicepsworkouts.co/videos/outer-grip-preacher-curl

I hope this helps you! Just remember how different grips will hit biceps differently and that you need to target both the long and short head of the bicep.

Stephen

[ObviousDecoy]

I found this video to be rather useful about really focusing on form.

Biceps Best Bicep exercises and workouts for for Big Arms- Big arm workout - YouTube