I've been working out for about a month now and, and i've seen a significant increase in muscle over my training period.

The first 3 weeks, my biceps much bigger and harder. But now in my 4th week, it seems like my biceps are getting bigger but not any harder, well its just yesterday that i worked my biceps but right now it doesnt feel hard at all, so it may become harder in a couple of days.

I'd also like to know, is it ok to work out on an irregular schedule, for instance monday tuesday and friday. Sometimes i am not able to hit the gym on wednesday and so i have to go to the gym two days in a row.

Hey dude,

I actually heard a tip that to see the best results for biceps you need to lift really heavy, even if that means doing fewer reps. Like maybe somewhere inthe 4-6 range with some really heavy weights. I'm not sure if that applies for you and I haven't really gotten a chance to try this yet, but lets see what other people think.

I think it's perfectly ok to work out when you can. What's the alternative? Not working out? Yeah I'd say any schedule that gets you in the gym would be fine.


About the biceps....it's only been 4 weeks!! Give it time. So many variables to consider when dealing with training: diet, rest, stress, muscle adaption...the list goes on. In my experience the first couple weeks after a lay off or for newbies progress is very obvious but then it gets more difficult to see those same results in the following weeks, months, and years.

Strict form, more than anything else has helped my biceps develop - all muscles actually. Make sure to go full range of motion with control focusing on eccentric portion of the lift. AND PLEASE don't swing the weight or lean back excessively.


DM

I agree with Detroit... it's not about how much weight you can lift, it 's about the proper form and speed you are doing your exercises. Do NOT sacrifice form for weight.

I'm just wondering, maybe its a problem with the amount of reps im doing and the weight im doing it at. I dont wanna bulk to much to risk stunting my growth, i havent hit my growth spurt yet. So now i'm doing 3 sets of 15 reps with 3-5 exercises for each body part. After im done with my last rep my muscles arent hurting and im never struggling during my reps. Is this too little weight or too little reps or both?

Sounds like 2 little weight, or you're doing it a bit too quickly, possibly using momentum, or not using a nice full motion as Detroit mentions.

For biceps i find incline bicep curls are best, there alot harder therefore less weight is used, and you basically cannot cheat unless you mean to, it totally takes your triceps out of the process.

Im not sure if this is true or not but i hear that if u get a solid stretch afterwards ur muscles will get stronger and more firm. you wont have that "pumped" look when u finish working out but ur muscles will love u for it.

Your triceps do not assist in a bicep exercise anyway.

Incline (leaning back) bicep curls do tend to be harder than standard curls. By putting yourself on a incline you change the angle you are working the bicep, therefore targeting it differently. On an incline you targer the distal aspect of the bicep.

JimBo, how old are you?

13

Ok i've decided on using more weight for my biceps so that ill be struggling at least for last rep. But i think ill also lower my reps also from 15 to 12 because i dont want my body to be ultra small and lean .. like a woman would use 15 reps or so right?

Jimbo...

Don't stress out about the details of your program too much. Just keep your program fun. Keep educating yourself about the latest training and nutrition. By the time the testosterone really starts pumpin you're gonna be a machine. Let nature take it's course and don't get discouraged. I wish I'd have started training at your age.

LOL - Guys use high/medium rep work too not just women.


DM

I'm still wondering tho about my long time weight training goals. Like what kind of body type i want: bulky, a little bit bulky, or a skinny with muscle look. Now that im entering high school i think i should know what type of body type i want so i can train for it and get it fast as possible.

Jimbo, it sounds like you have some serious reading to do. You have a few misconceptions about training in general and specifically for your age. May I recommend the latest newsletter by Craig Ballyntine, which is all about how to train at your age. Quit focusing on your biceps so much at your age. What you need to do is focus on extremely strict form on your really basic compound lifts. Your overall size will improve, but you are still young and developing so you can't hold yourself to the same standards as a mature adult body. Be patient... I promise that starting off as young as you are, and being smart enough to do research on proper workout technique like you are, you are going to have a fantastic physique. Wish I had a resource like the internet when I was your age. Alas, there were still dials on phones when I was your age.

I dont really focus on my biceps. I have a whole routine that i wrote out that focuses very much on strengthening my upper back.

BTW thank you very much for that link i'm thinking of completely changing my workout/getting fit routine.
I've posted at your forums so i expect to get some input on my new ideas there.