View Full Version : Looking for a new routine
I'm looking for a new routine to increase the size of my biceps. If anyone out there has a stocky build and a routine that has done wonders for them please let me know.
My current routine:
-10 bicep curls with each arm 35 lbs dumbells
-8 california curls 35 lbs
-10 hammer curls with each arm 35 lbs
-12 kickbacks with each arm 25 lbs
-8 free-armed bicep curls with each arm 30 lbs.
-12 tricep pull downs with a machine per arm 60 lbs
-cool down- approx. 50-75 reps of bicep curl machine descending from 60 lbs
takes about 45 min.
LAW12
05-09-2006, 10:50 PM
Your doing too many reps. Lower the reps and raise the weight.
biggreen
05-09-2006, 10:58 PM
In order to gain 1" on your bicep, you need to put on 10-15 lbs of additional lean body mass. This should be done through multi-joint exercises, like squats, deadlifts and bench presses. Try to go up in weight on these exercises weekly and you'll see your arms grow. Don't fixate so much on your biceps. The triceps are the bigger muscle group and give the arm a sweeping look and will make your arms look bigger. Biceps typically respond best to no more than 3 exercises with 4 sets each. The triceps typically respond best by doing 4-5 exercises with 4 sets each. For all of your exercises, you should keep a rep range of 10(Set1), 8(Set2), 6(Set3), 4(Set4). Try to go up in weight every week, even if it is only by 2.5 lbs. If you get stuck, don't give up and do that same weight for as many weeks as it takes, until you get the right reps for that set. Try to change your workout every 4 weeks, even if it's just changing from dumbbells to the barbell. Good luck and don't give up! Keep us advised of your progress.
AgentFox
05-10-2006, 04:47 AM
www.bodybuilding.com
I'm looking for a new routine to increase the size of my biceps. If anyone out there has a stocky build and a routine that has done wonders for them please let me know.
My current routine:
-10 bicep curls with each arm 35 lbs dumbells
-8 california curls 35 lbs
-10 hammer curls with each arm 35 lbs
-12 kickbacks with each arm 25 lbs
-8 free-armed bicep curls with each arm 30 lbs.
-12 tricep pull downs with a machine per arm 60 lbs
-cool down- approx. 50-75 reps of bicep curl machine descending from 60 lbs
takes about 45 min.
Josh..How many days a week are you doing this, how many sets, and are you also doing a lot of back work as well? IMO, looks like you are doing way too much for bi's. Contrary to pouplar belief, you don't need a lot for biceps, as they get worked when doing rows and pullups. This is a muscle that is very easy to overtrain.
I personally would not do more than 6-8 sets of bicep work. Heavy barbell curls and incline dumbell curls in strict form will do the trick. Also, try weighted chinups as well, substituted for either barbell or dumbell curls. Just my thoughts.
Josh..How many days a week are you doing this, how many sets, and are you also doing a lot of back work as well? IMO, looks like you are doing way too much for bi's. Contrary to pouplar belief, you don't need a lot for biceps, as they get worked when doing rows and pullups. This is a muscle that is very easy to overtrain.
I personally would not do more than 6-8 sets of bicep work. Heavy barbell curls and incline dumbell curls in strict form will do the trick. Also, try weighted chinups as well, substituted for either barbell or dumbell curls. Just my thoughts.
I dot it about 4 times a 2 times a week and then 2 times a week in addition for chest, so that makes 4 days a week. I had no idea that I could actually overtrian a muscle. Now that I think about it, that's a bit much. The reason I trusted it was because a certified fitness instructor gave me that routine. That explains, however, why my muscles haven't really gotten any bigger in the last few months. Right now I'm at about a 16 1/2 inch bicep when flexed.
A Barbell Curl is the single best bicep exercise. I would not be doing more than 8-10 reps and atleast do 3 sets if you are wanting to bulk up. That goes for any body part. You should not be doing any less weight then what makes you max out at those reps.
When you start to advance you can do 5-5, which is five reps, five sets. Attached is a link that shows every exercise possible.
Scroll down to Barbell Curl, after you do the Barbell Curl then do the Alternate Incline Curl, which is another good one. I would not do any more then two to three exercises per muscle group, two to three times a week if following that routine. (Pretty much what Gil said) :D
Also, as already mentioned, the ticeps will give your arms the most size and strength. I work on those and the bench press more then anything.
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Biceps
This months issue of muscle and fitness had a good arm routine. Also, you say you have a stocky build, try leaning out a bit and this will give the appearance of larger, more defined arms. I highly recomend reading the ABs Diet. It really works. Good Luck.
I don't do diets. The most I have done with food is pretty much cut out sodas to 2 a day at the most and try not snack between meals. But, since I've started working out, I'm hungry all the time.
concon02
05-12-2006, 11:24 PM
No offense, but please don't tell me that all you do is bicep and chest work...
Girls like biceps, yeah, but they're probably the third largest muscle group on your arm. Triceps should be a priority, then forearms are most likely larger then biceps. This isn't saying to blast out exercises on your forearms before your bis, but it's just kinda to help put things into perspective for you. And this is only your arms! Remember the rest of your body!
edit:
If you just have a couple pairs of dumbells lying around the house I can understand your working only a few muscle groups (it's better than nothing), but if you're going to the gym... Use that pass you're paying for!
Oh no, I work on other muscle groups. I work on triceps, pecs, biceps, trapezius, forearms, abs, and lats with weights and exercises when I go to the gym. Then for legs I just run a mile after I lift weights.
I tried out a new routine yesterday and suprisingly I was pretty sore today:
Benchpress- 4 sets of 5 reps of 205 lbs.
incline bench- 4 sets of 5 reps of 175 lbs.
decline bench- 4 sets of 5 reps of 195 lbs.
Wide pectoral machine- 3 sets of 5 reps of 250 lbs.
25 ab crunches, 15 right crunches, 15 left crunches
10 ab crunches, 10 right crunches, 10 left crunches
-took about 45-50 min. and I'm much more sore than I was doing twice the sets and reps.
Sounds like you are now on the right track! Give it a couple months and continue to increase weight and you will start to see the difference.
When I started getting back into lifting after a few years off :eek: I was benching and maxing out at 185 ten times on first set, 6-8 on second set and 4-6 on third set.
Within about 3 months I was maxing out at 245 ten times on the first set. I think the secret, atleast for me, was going to failure on each set. NEVER maxing out at more than ten reps on first set.
spydereleven
05-13-2006, 07:56 PM
I would recommend leg exercises. Your legs have many large muscle groups, and working those will help stimulate a natural muscle growth hormone response. When you stimulate a large muscle like your quads, hormones will be released that will help not only your quads, but other muscles as well.
concon02
05-14-2006, 05:20 PM
Oh no, I work on other muscle groups. I work on triceps, pecs, biceps, trapezius, forearms, abs, and lats with weights and exercises when I go to the gym. Then for legs I just run a mile after I lift weights.
Good to hear mate!
Like Spydereleven was saying, it is a VERY good idea to work on your legs. You don't have to get overwhelmed with doing 5 types of exercises, but if you do 1 or 2 days of just heavy-*** squats on top of running, you'll definitely see some growth and you'll like it! Your quads will blow up and your glutes and hamstrings will get a good working as well. Definitely consider it. ;)
Squats are my favorite exercise, period.
Matto
05-14-2006, 08:57 PM
Speaking of squats, what do you guys think of the squat machine? Think you'll get a pretty similar workout? I hate doing squats because the bar is soo uncomfortable.
Just use the pad that goes over the part that touches your neck.
Started new arms routine today:
4 sets of 5 reps- preacher curls 35 lbs.
2 sets of 5 reps- tricep pullovers with 70 lbs dumbell
4 sets of 5 reps- tricep machine at 90 lbs.
4 sets of 5 reps- bicep curl with the bar- 85 lbs.
4 sets of 5 reps- tricep pullover with the bar- 70 lbs.
-run a mile
took about 50 min.
If you are doing different muscle groups on different days, you should'nt be doing tri's and bi's together. For instance, muscles that you work out by pushing the weight would be done together and muscles that you work by pulling the weight would be done together.
Chest and tri's together and back and bi's together, etc.
Not a big fan of barbell squats. Even with a pad, think about what your doing..your putting a large amount of weight on your spinal column and compressing it !! I prefer dumbell squats, step ups, lunges.
Matto
05-15-2006, 07:36 AM
Just use the pad that goes over the part that touches your neck.
I do, still hurts. Maybe Im doing it wrong
Cold Zero
05-15-2006, 03:48 PM
you can also hold it under you chin instead of leaning it in your neck. And for the biceps thing you could also give them a week off and then start another workout. Often a break will help a lot. THen either go do more weight/less reps or high reps/low weight. I´d go for more weight.
I do, still hurts. Maybe Im doing it wrong
Nah, It's a bit of pressure but you can forget the pain if you're doing it hard enough.
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