r2lynch Posts:1 2007-04-16 01:41:19 |
weight lifting? |
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| Any good tips for increasing the size of your biceps?
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| stelun1986 Posts:2 2007-04-16 01:45:10 |
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| 3 Sets of bicep curls using free weights three times a week. |
Trixxxs Posts:3 2007-04-16 02:06:28 |
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| Just do push ups' they are the best things to do to work out your biceps chest and stomach It also builds character"!! At first your not going to like working out but once you start seeing results your going to want to work out ever day.
just do around 300 houndred a day not all at once but through out the day.When your watching TV just ask your self what am I gettin out of this?Even if you dont feel like it just do it not because you like to but because you need to Its all in the Motivation baby"!! |
| wallstreet Posts:1 2007-04-16 02:39:32 |
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| There are 5 types of curls you should be concentrating on, the ez bar curls, preacher curls, normal bicep curl (think they are called hammer curls), barbell curls, and cable curls.
Increasing size of the bicep means you want to pack on some mass as well, DIET IS THE FIRST STEP increase your calorie intake to 3500 a day, and add in more proteins. I would recommend 1-1/1/2 grams of protein per pound of bodyweight. Your cabohydrates should represent 60% of your calories, and the remaining fats. SECONDLY you must work out biceps maximum twice a week not more, I would recommend one heavier workout the other lighter, keep a three/four day gap between the workouts. heavy workout do (KEEP THE WEIGHTS AS HEAVY AS YOU CAN< WHILST MAINTAINING FORM AND COMPLETING THE REQUIRED REPS)- A MINUTE REST IS SUFFICIENT BETWEEN THE SETS., WITH 2-3 MINUTES REST BETWEEN EXERCISES. 4 sets of ez bar curls , 1st set warm up of 10-12 2nds set increase weight untill you can only do maximum of around 8 reps till failure 3rd set 6 reps till failure 4th set 10 reps (cool down - drop the weight) for hammer curls do 5 sets , this is the one where you stand up and bring the dumbells to your body and back down,1st set as a warmup with 10-12 reps, for the next three sets increase the weight progressively completing between 6-8 reps, then 5th set drop the weight do a cool down for 10 reps. preacher curls - you follow same routine as hammer curls, but do it with each hand, preacher curls is when you lay ur triceps against the upright bench , holding a dumbell raising it , and bringing it down, - ask a gym member if you dont know. barbell curls- same routine as the ez bar routine. (I WOULD RECOMMEND ALTERNATING BETWEEN PREACHER CURLS AND BARBELL CURLS, WITH THE HEAVY WORKOUT, IT COULD GET VERY TOUGH), FOR THE LIGHT WORKOUT for each set increase weight slightly for all do 1st set as warm up and last set cool down with reps of 10. 4 sets with sets 2,3 till failure with the cables to start with 4 sets with sets 2,3 till failure with the preacher curls each arm 4 sets with sets 2,3 till failure with the ezbar. If you still have energy do the other lifts I mentioned, same routine. AFTER EACH ROUTINE, I WOULD ADVISE A RECOVERY AID, TO HELP YOU RECOVER YOUR MUSCLES FASTER, PROTEIN AND CARBS BEFORE AND AFTER WORKOUT ARE A MUST TO, IN PARTICULAR AFTER, WHEN YOUR MUSCLES HAVE LOST IMPORTANT NUTRITION, GOOD LUCK AND LET ME KNOW IF YOU NEED MORE HELP, I CAN POST MY EMAIL ADDRESS. |
