If biceps aren’t getting enough work just toss in BB or DB curls; simple and they get the job done.
With full body programs 3x a week, soreness will be minimal…doesn’t mean you aren’t working it hard enough…key word…enough.
The exercises listed that work the biceps are the pulling movements…
add in curls if you want to…
magnus, i see youve got a lot of knowledge on the subject so im gonna direct this question towards you
im currently 6’2 180lbs and ive been lifting for about 2 years without any real emphasis on cardio
i started out at 220lbs in march of last year i believe, and i brought that down to 170 early this year and im now back to 180, but i have a gut. what is the best way to lose this excess fat while still building muscle? what should i be getting a lot of and staying away from nutrition wise? and how much cardio should i be doing? ive been jogging atleast 1 mile every morning for the past 3 weeks and sticking to mainly protein while keeping it low on carbs and calories but i havent seen any real improvement.
any help is appreciated, thanks
edit: also id like to mention that i take n large protein shakes everyday
i have never heard that rule of thumb, never…in fact from what ive read, working out opposing muscles groups is benefical to muscle growth…
im outi
Roberth
Am I suppose to do static stretching after my entire workout is done, or after I finish exercises for that one muscle group? (like chest)
I dont think he was saying doing opposing muscle groups is necessarily bad. it’s just that there is no muscle in the arm big enough to warrant an entire day devoted to just that. devoting an entire day to arms and you could start flirting with overtraining
Jam Master- The reason your not losing any appreciable weight is the fact that your consuming a 600+ calorie weight gaining shake everyday. That thing has like 80 carb grams off the top every morning so its totally ruining any attempt at lowering carb and calorie levels you make. Drop it back to a designer protein shake and you’ll still get 30+ protein grams for like 250 calories (mixed with milk) and vastly lower carbs.
Heat- He is talking to an arm only day in reference to growth periods and new school body splits. Since growth periods allow for you to train bodyparts twice weekly you should focus on the large muscle groups and not waste a day training only arms. To many days a week in the gym will kill any naturals progress quickly due to overtraining and outright fatigue.
While we’re at it let’s devote an entire day to the soleus and gastrocnemius…those are about as big as the bi’s and tri’s in a well proportioned bodybuilder…but who would devote 2 days a week to that?? Nobody…but everybody wants big chests and arms so those guys kill em twice a week and make little to no progress. Isolation work should make up roughly 10% of a solid program and the rest should be heavy compound lifts to get the most work done in the least amount of time.
thx chaos
also, is there a certain amount of cardio i should be doing everyday to make the weight loss go by as fast as possible?
Chaos is right…if you must drink such a high calorie protein shake (I’m not opposed to them…) then just drink one a day…post workout…in water…If you are doing a cut right then the progress will be slow…sometimes the mirror doesn’t tell the tale that the scale does. When you see yourself on a daily basis in the mirror the 1-2 pounds you lose a week won’t show right away…
Also, cutting fat while building muscle is next to impossible unless you are brand new to lifting…it sucks but that’s just the way it is brother.
If you are intent on cutting then foods to stick to would be lean proteins (grilled chicken, fish, etc) fibrous veggies, and complex/slow burning carbs (oats, black beans, sweet potatoes, brown rice etc) Be eating 5-6 times a day with small to moderate portion sizes and cut out the red meat (it’s not really bad but it’s expensive to eat lean red meats like lean sirloin or filets every night, a normal ribeye might have up to 60gs of fat!!! I know right)
With the cardio…if you want to get technical with it you can time your cardio instead of going for a pre set distance…and 20 minutes a day is fine…and not necessarily everyday…4-5 times a week is great. Try doing your running in intervals…include brisk walks, jogging, and balls out sprints in your cardio program to get the best results…HIIT (High Intensity Interval Training) is great for fat loss. Excessive cardio or cardio at innappropriate times (before or after lifting) puts muscle at risk of being lost for energy. A good time for it is just as soon as you wake before breakfast or so I’ve heard.
Hope that helps, but it is still up to you to do the work, good luck!!
can you guys pleaseeeee post some basic cardio facts?
i heard i’m supposed to burn more than i eat. but wouldn’t i end up like this:
100 cal breakfast
-200 workout
-100
+300 cal lunch
200 cals
how do i ever lose weight?
You also have to factor in your basal metabolism and the calories you burn from everyday activities…cardio is important more for boosting metabolism for an extended period of time rather than the actual calories burned in a single bout of say running.
Hey, this girl I jog with wants to start working out her arms to start getting them toned.
Don’t exactly know how much weight and rep she needs to do but I know it’s low weight and high rep…
She weighs 112 pounds and is 5’2’’
So I was thinking something like 2 1/2 lb dumb bells and like 50 reps for each exercise? is that about right?
no, not exactly…IMO girls should work out like guys…they just aren’t as strong, and are usually less experienced…how much weight she uses depends on her…get her started light…if form is cool and she’s not shaking and stuff…talk to her…if she can control her breathing enough to carry conversation mid set and can pump out 15+ reps still shy of failure, then bump it up a little bit until it becomes a challenge…If she is pretty new to lifting then keep her at challenging 12-15 rep sets…
muscle tone is a sign of low bodyfat percentages…if she jiggles…then she needs to diet and do cardio to get the results she probably wants…the weights will be essential to building/maintaining lean body mass.
Hey what is the best excerise to get more growth in biceps?
Is it more difficult the excerise the better? Ive done Bicep curls incline which I found hard.
Do different muscle groups grow faster, the instructor in the gym told me something like that.
Ive been traininng for about 5 months now while my chest has grown pretty rapidly my biceps and forearms have been kind of slow.
I mean they have grown but not as much as I think they could, really my arms is one of the reason I startd trainning, LOL i hate them far to skinny, I hate it when summer comes, because I dont feel like I can show my arms so wear stuff that covers them up .
I know If i do the right workouts I dont have to train my forearms directly, but biceps is different I think, Im looking for a way to improve my gains in that area, I already know about eating and stuff, I think its my actual workous.
at the mo when working biceps im doing Biceps curls ez barbell, on that same day im working my back doing weighted pull ups and bent over rows
any tips would be great, lol I want bigger arms.
Hey Magnus, difference between regular (flat) DB flies and 30 degree inclined?
I usually just do flat.
Hey guys, some basic info about me and my training regimen:
Monday/Thursday:
Biceps
Dumbbell curls, 3x10 (each arm)
Cable curls, 3x10
Triceps
Cable pushdown, 3x10
Dumbbell Triceps extension, 3x10
Chest
Barbell Bench Press, 3x10
Dumbbell Incline Bench Press, 3x10
Cable Standing Fly, 3x10 (I occasionally do this if I am not too fatigued)
I walk five minutes after I excerise a muscle group, and also do this before and after the weight training session. I also try to do ten to fifteen minutes on a treadmill after all of that.
Tuesday/Friday:
Trapezius
Barbell Shrug, 3x10
General Back
Cable Seated Row, 3x10
Latissimus Dorsi and Teres Major
Cable Front Pulldown, 3x10
I also take five minute walks after I finish excerising a muscle, and take five minute walks before and after the whole weight training session.
Seeing how I do less weight training excerises on Tuesday/Friday, I try to do ten to fifteen minutes on a treadmill and ten to fifteen minutes on a excerise bike.
Compared to my Monday/Thursday weight training session, I do considerably less, but I do not know what other back excerises I can and/or should do. Can you guys recommend anything?
I am currently five feet four inches tall at two hundred and twenty five pounds and trying to go down to at least two hundred pounds. I am trying to become a bit buffer obviously all the while I am trying to lose weight. I have a beer belly that I am trying to get rid of along with a fat ass from eating too much junk food. The deadline I set for myself is the end of August.
Is this excerise regimen enough to reach my goals?
No.
Where are your legs?? You have to work out your legs. Period. You are also doing as much work for tri’s and bi’s as you are for back…if not more when you take into consideration the ancillary work they recieve when working other bodyparts…You aren’t doing anything for your lower back either…also no vertical pressing movements to be seen in there either.
If I were you, I would do full body routine circuits 2-3 times a week…(I know I say that alot, but hell they are great) Do cardio seperately from lifting and on days you don’t lift…You might try push/pull splits or upper/lower splits if you want to lift weights 4 days a week, like you are now.
Bottom line is though, you can keep doing what you are doing and still lose weight, and maybe even build a little muscle in the process, but you could do better with a good program/diet/cardio schedule. Just my opinion…
Yes there is a difference. Both are good, but I feel that incline work the shoulders a little more and the chest a little less…decline flyes providing the most stimulation to the chest (I’m basing this assumption off of EMG studies)
Maybe just switch it up every once in a while…like doin pull ups instead of lat pulldowns. Maybe that’s a bad example but whatever, you get my drift…keep it up!~!!
I don’t have any tips for getting bigger arms fast…but I will say that you should focus more on the heavy compound back/pulling movements…adding isolation work @minimal to the end of the workout. I have never seen someone with wing-like lats, a shelf’d out chest… and little arms. Your body will resist growing out of proportion, because that would make you biomechanically dysfunctional. Just try to get bigger in general and everything will come together.
Oh and triceps are the bigger muscle on the arm, so having them bigger will give your arms a bigger appearance…biceps are relatively small muscles.
About some muscles growing faster than others…that is up to genetics…but don’t be fooled by actual size though…look at growth in percentages as opposed to actual inches per se…If you are growing proportionately, then you should put around 1.5 to 2 inches on your quads for every inch you put on your arms…feel me?? So you are putting more size on bigger muscles of course…but everything should be growing at the same rate. Maybe that’s what he meant
If you want to…find my post on perfect 10 training to bring up lagging body parts and think about trying it…if you are going to do it for biceps…then definitely keep isolation work to a minimum…cuz you would easily be overtraining by adding in the extra bicep only sessions up to 14 times a week…
what is the major diff between a 4 day split and a 3 day split. im currently putting together a workout but i dont know which to choose. i cant workout on the weekends so i basically just have the week to do my workouts.
also whats a good way to split the exercises? should i split them between push and pull exercises or should i do it by muscle groups each session(bi/back, chest/tri…etc)? i know what exercises i want to do but i dont know how to organize them in a consistent workout.
input appreciated
MagnusMadness
I am new to weight training so some of the jargon you use is Greek to me.
full body routine circuits
push/pull splits or upper/lower splits
I plan to add Barbell Deadlifts, Lever Back Extensions, and Barbell Standing Leg Calf Raises to my Tuesday/Friday sessions on your recommendation. Sounds good to you?