Building sholders and bicepts
- Thread starter Siaga1031
- Start date
booneman77
Legend
whats your current workout look like? exercises, sets, reps etc
booneman77
Legend
thats your entire workout? how many days a week?
booneman77
Legend
Well you have one shoulder exercise so that's why those won't grow... Biceps, look to be getting enough work but you can certainly try to play with the reps. Try going higher some days (15-20) and lower others (5-8).
Shoulders you just need to add volume first and foremost. Lateral raises, front raises, upright rows, machine work, cable work, whatever. Just add more.
Shoulders you just need to add volume first and foremost. Lateral raises, front raises, upright rows, machine work, cable work, whatever. Just add more.
booneman77
Legend
you should post up your full week of workouts and show where things will fit... and time requirements, things you want to focus on, etc and I can help you dial it in a bit.
SOmething like:
Monday:
bench 3x10
should press 3x10
etc
Tues:
exercises, sets, reps
Weds:
etc
Also, what does your diet look like? meal timing vs workout timing? macro breakdown? these are all important when it comes to weak point training.
bighulksmash
Legend
booneman77 knows his stuff guy wrote me a diet that improved so many aspects in my life lost 15 pounds in 10 days .
Siaga1031
New member
Im a trucker so diet may be a little low bc of lack of exercise....
Morning-60g protien shake 2 eggs potatoes and bacon
Lunch-60g protien shake subway tuna on wheat lettus tom. And onion
Dinner- usually the same
W/o ac3g pwo 60g protein after
Monday wens fri. Above w/o
Tues thurs- leg press 3x10 calve raises 3x10 leg curls (not sure what there really called lol) weighted leg raises 3x10 crunch machine and hanging crunches both 3x10
Morning-60g protien shake 2 eggs potatoes and bacon
Lunch-60g protien shake subway tuna on wheat lettus tom. And onion
Dinner- usually the same
W/o ac3g pwo 60g protein after
Monday wens fri. Above w/o
Tues thurs- leg press 3x10 calve raises 3x10 leg curls (not sure what there really called lol) weighted leg raises 3x10 crunch machine and hanging crunches both 3x10
LiftWithDonuts
Well-known member
I could be wrong, but wouldn't 60gs of whey protein spike your insulin like crazy? Plus 180gs of whey protein a day seems quite excessive, maybe get some jerky or some boiled eggs in place of the whey?
booneman77
Legend
Protein will spike insulin a bit, but not "like crazy" and definitely not with the fats from the eggs and bacon in there. That's a very round mixed macro meal there.
Even if it did, why would that even be relevant or an issue?
booneman77
Legend
I usually suggest that people eat as much of their protein from whole foods as possible, but also understand the convenience of powders (I myself usually have about 3-4 scoops/about 100g a day as well most days).
The thing is, powders are not very satiating and can lead you to be hungry faster and thus make poorer food choices in a pinch.
If you want to try to pack on some muscle in the two areas you specified, I'd do two things:
1) you need to change your training so that there's MUCH more emphasis on bis/shoulders. Maybe even dedicate a day of the week to "arms" (sh/tri/bi).
A split like:
Mon-arms (sh/bi/tri)
Tues- legs
Weds- back/chest
Thurs- legs/shoulders
Fri- chest/bi/tri/back
Sat/sun- off
This would have you hitting biceps twice directly and once indirectly (back day) and shoulders twice direct and twice indirect (chest days)
2) eat to match your training. By this, I mean on the days you train your weak parts, add some extra calories around the workout. A few more carbs before and after will help but shouldn't add much if any fat so long as you keep the amounts reasonable.
kboxer7
Well-known member
Heavy lateral raises have really brought up my shoulders a lot. You can go pretty heavy without as much risk of shoulder injury as with presses, and you can use a bit of body momentum to "cheat" and get some extra poundage in there for a few reps as well...not that I advocate bad form, but in this case it can help a bit. Plus no spotter needed to go to failure.
For biceps, try finishing your routine with cable rope curls. Go to failure and work on drop sets. That should get you a killer pump and some noticeable definition in good time.
