hey everyone, I wanted to build my biceps up, so initially, I would do three sets of 10-12 reps of 30 pound dumbell curls. I was then advised to do 3 different types of curls totalling 9 sets (9x10 reps). To start, I would do regular dumbell curls, followed by hammer curls, followed by what I can only describe as lateral dumbell curls, where the motion is just like regular dumbell curls, however my hands are facing outwards, and therefore, I am curling laterally. I just wanted to know if this is beneficial to me, or if I'm overtraining, causing my muscles to develop at a slower rate. Thanks for the advice, and I hope I was at least somewhat clear in the explanations.

If you're a beginner, which is sounds like yo are, then doing 9 sets of biceps curls will most likley be a waste.

so I should just stick to 3 sets? I wouldnt say I'm a beginner, I'm just not consistant. Assuming I work out inconsistently, would you still say that it's a waste?

well you should be consistent, otherwise you won't see much results. You'll improve in the time when you actually go to the gym regularly, but when you stop, the gains will go away. However, if you will continue to be inconsistent, you should stick to the big lifts (well, you should anyways) squats, dls, bench, row, pullups, etc.

IMO, you construct a solid full-body routine, a solid diet, add a little good weight, and the arms follow. Personally, I believe that if one builds the larger muscles of the body, the arms (which are the facilitators of moving these larger muscles), will have no choice to get stronger/larger to balance out the need of the larger and stronger muscle being worked or used.

The arms are the "gas" that provides the fuel of moving the larger muscles, and gets the larger muscles' "engine" revved up..........

Think about it young man. Bench Press (pecs, shoulders, etc) you are moving the arms. Varient of rows (back), you are moving the arms. Military Press (shoulders), you are moving the arms. The arms open the door to the larger muscle groups.......Okay, we get the idea.......he, he.

Include direct arm work in your routine, but construct a full-body routine along with a sound diet, and you will take many steps forward getting the body you desire.

Give your body "a reason" to have stronger and bigger arms. And, this ISNT through curls. It is through getting the larger muscle groups involved, and this only comes through the use of the facilitators: The arms.

Broaden the scope of your goals.....a tad....

What equipment do you have available to use?

Do you know how to "basically" construct a diet around what you need?


GET ROCKEN!



Best wishes


Chillen

I concur. You should do some compound moves instead of soley focusing on isolation exercises. Make isolation your final exercise in your routine. Your bicep is a small muscle. It will benefit from direct and indirect work.

Hey karky, chillen, could you help me out. My arms are as big they should be. I have been FBW for more than a year - Mostly 5x5 or 3x8. I isolate my arms just one a week, but honestly the gains aren't that great. Every other body part has shown phenomenal gains. I have genetically small fore arms though. I see people overall smaller than I am, with big arms ! I am currently cutting though, eating slightly below maintenance. Is it my fore arms that are pulling me back ?

What kind of grip work do you do?

For now just variation of pull-ups, I don't usually isolate my forearms

if your not making gains in your arms but you have been doing a fullbody,then add some isos,your tris are 2 thirds of your arm size,so make sure they are hit as much if not more than your bis,but to the OP what chillen said is correct,usually a FBW hits the arms etc good enough.

We are posting in the blind, so-to-speak.

To put his in proper perspective, post some pics. What was your starting position when you began training?

Would you happen to have a starting pic and a current pic?

What is your age, "current" weight, and height? What was your starting weight a year ago?

Post your "entire current routine in detail" and how often you perform it. When you specify your routine, list "exactly" the order you perform the exercises.

IMO, if you perform a FBW, there is nothing wrong with performing direct arm exercises within this program as many times as you perform the FBW, unless the body gives you feedback to the contrary.

How long have you been isolating the arms--ONCE per week? If you are performing a FBW, and arms once per week, are the arms included in the FBW or is done separate on a different day?

How often has your routine changed during the course of this passed year? Has training your arms within your FBW always been once per week?

Where in your FBW do you place arm training (if its included)? Have you changed the placement of arm training during the course of this passed year? Mixing arm training can be beneficial, but one has to be careful and "mindful" on how it effects other body parts. For example, if you perform a variety of bi exercises, and then right after perform exercises for the back, it is possible for the bi to weaken out before the back is properly exhausted (the same in reverse as in doing back before bi work). Which "can" effect the amount of weight used and reps performed

How many calories do you consume per day?

What is your personal approximated MT-Line?

When you say you have been eating slightly below the MT-Line, how many calories are we talking about? When did you start your cut?

What were your calories like prior to this cut in calories?

The reason your arms are lagging as compared to the rest of your body "could be many" (including your genetics). It could be the frequency of training v rest ratio. The intensity of the training. The progression of the training. Infrequency of training. Your diet.

When you get right down to it, what you have been doing "exactly" needs to be examined, and not in bits and pieces of information. Examining and learning from the present (past) information can allow for a changed future. In other words, open up a tad more, and give some more information. This will allow the members to examine more "thoroughly" what you have been doing, to see where you need to make some potential changes to get the results you desire.

Best wishes,

Chillen

I'll try to get one up ASAP

I weigh 165-170 pounds now, my hieght is 5'11'', I have been working out for 3 years, but made most gains after starting a FBW 1 year ago. I started at 160 and reached around 175-180 pounds. I have been cutting for last 2 months and I have lost 10-15 pounds. I guess my body fat is around 12-14% now

Day 1:

Deadlifts or Power Cleans 5x5 or 5x5,4,3,2,1
Bench Variation 3x8-10
Pull ups 3x8-10
Dips 3x8-10
Barbell Biscep Curls 3x10-15 - Drop Sets

Day2: Break

Day 3:

Front/Normal Squats 5x5 or 5x5,4,3,2,1
Bench Variation 3x8-10
T-Bar row 3x8-10
Hand Clap push ups 3x8-10
Calf Isolation 3x8-10

Day4: Break

Day5:
Dumbell Step ups or Lunges 5x5
Military Press/Dumbell Rows 5x5
CLose Grip Chin-ups
Weighted Push Ups

Day6-7: Break

Some weeks I get only 2 workout sessions though
Just 1 excercise once a week
Yes, I just vary the reps in my FBW, I used to do 3x8 supersets but lately I have been doing 5x5 (Rapid sets - no supersets). For squats I also tried doing the 20 rep routine.
Wow, didn't know this, I do my biscep workout at the very end, I don't specifically isolate the tri's since they are pretty much hit well by bench/dips/pushups.

During my current cutting - Around 1500-2000
During Bulking - Around 3000-3500
I think 2500-3000
2 Months ago, I have been eating well below maintainence (1500) and it has shown rapid fat loss. I have jacked up my calories to around 2000 now though.
What were your calories like prior to this cut in calories?
Around 3000 I think
Yeah, my forearms are pretty small infact kinda girly. Its mainly because of my bones infact. I usually get good 8-10 hours of sleep.

Thanks Chillen, I hope the information I provided is helpful. I read all your posts and I think you and Karky really know your stuff. It would be great if you could help me out Cheers

I don't if this has been posted, I didn't really have time to read them all.

Wide grip works the inside of the biceps.
Narrow grip works the outside of the biceps.

Start with compound lifts first. You probably don't need so many types of curls. What I've found that works most effective, is stick to one part of the muscle per month or 6 weeks, then change it up. If I want the outside of my biceps to improve I would start with compound lifts, then I'd do regular curls, then 3 sets of narrow grip curls(I'd prefer the EZ bar or a barbell), maybe up to 5 sets if you prefer. Then some forearm work. Part of the reason you have trouble curling more is due to forearm strength.

This shouldn't have been posted as it's false.

aren't there ways to emphazise the inner head and the outer head of the biceps?