I have come to relize I'm not hitting the outside of my biceps good and I can tell its lacking. What do you guys recommend to hit it better. Thanks
Gaining weight is a top priority for adding inches to your biceps.I have come to relize I'm not hitting the outside of my biceps good and I can tell its lacking. What do you guys recommend to hit it better. Thanks
dont you think that back workout should be opposite? heavy deads, moderate weight rows. and BW pullups?Do your biceps work after a good back workout. Here's my total back/biceps routine. Works wonders for me.
After warming up...
Pull-ups x 4-5 sets to positive failure, FULL RANGE OF MOTION (sometimes with weights)
Bent-over Underhanded Barbell Rows x 4 sets of 10-12, 8-10, 6-8, 4-6.. Pull the barbell straight up into your gut the same way you'd normally do rows.
Occasionally I do deadlifts. After warming up, I may do 3 x 8, 5, 3
For biceps... Do 1 set of warm ups
Barbell or Curl Bar Curls 1 set x 8-10 (slow negatives)
Incline DB Curls 1 set x 6-10.. Start with palms facing each other and as you curl the weight, rotate your wrist so that at the peak of the movement your pinky finger is trying to go higher than your thumb... Squeeze here, lower under control, repeat.
Lying Curls 1 set x 6-10.. Just lay flat on a bench with your head up, you get a really good stretch. Search images for this exercise if you need to.
Preacher Curls with bar or dumbbells 1 set x 8-10.. Full range of motion
So I'm doing four working sets for biceps, which is about the right number for me. I may start doing one less set actually. I swap up the exercises I do. The whole point is to do multiple exercises. I usually always include at least bar curls (for maximum poundage) or incline curls (great range of motion). Other good exercises to substitute are standing DB curls and chin-ups. Or instead of this I may do 2 sets of reverse bar curls, then 2 biceps-specific exercises.
Flex hard for 1 minute after you're done, then stretch them out really well.
The underhand bent rows have been doing a lot for me lately. Give those a try!
No. I agree with how he has it laid out.dont you think that back workout should be opposite? heavy deads, moderate weight rows. and BW pullups?
I've tried doing deadlifts in the past at the beginning of my workout but have found that I get more out of them if I do them towards the end. After an initial warm up, a pulldown exercise and a rowing exercise (or vise versa), I'm thoroughly warmed up for deadlifts. After doing pull-ups and heavy rows, your CNS should be very much warmed up (also make sure to warm up your muscles and CNS before your workout). Still you want to really warm up the muscles you'd be using in the deadlift, followed by a couple warm up sets to get those muscles used to heavy work. The amount of weight I can use at the end of a workout isn't drastically lower than what it would be at the beginning and it doesn't hurt the intensity of my other lifts. If I did deadlifts first, the rest of my workout would suffer somewhat. That's how I work anyway...dont you think that back workout should be opposite? heavy deads, moderate weight rows. and BW pullups?
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