I would appreciate any good advice on my bicep workout. I'm not getting the pump I want and my joints are sore.

  • Posted by a hidden member.
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    May 25, 2014 6:45 PM GMT
    Hi Guys! I would appreciate any good advice on my biceps workout.

    My forearms get pumped and the area next to my biceps (the fold in the arm and joint area) get real pumped! but my biceps are lacking getting pumped and my joints are always tender.

    Here’s what I’m doing maybe you guys can suggest a new routine or figure out what I’m doing incorrectly?

    Warm up 7 minutes on treadmill. Warm up with low weights 5 minutes, stretch.

    I do the usual stuff curls, cable lifts, preacher curls, 25, 30, 30-35 on the last set. 3 sets of 10 reps. and a low weight hammer set (15lbs). My last set is crazy 8s 25lbs. 2 sets.

    I keep my arms to the side to a full extensions, I lift up and squeeze my biceps.

    I workout my arms twice a week.

    Thanks for the advice
  • UncleverName

    Posts: 741

    May 26, 2014 3:13 AM GMT
    If I'm trying to get my arms to grow, I tend to do biceps with triceps on their own day or time, separate from everything else. That usually works for me (especially because it keeps all of the blood concentrated in my arms).

    Besides that, I'd recommend doing your reps super slow and steady. Same as every other muscle if you're training for size, you want to get as much blood into them as possible. So it doesn't matter so much which exercises you do, as long as you do them slow, steady and controlled, and get that mind-muscle connection going where you feel it contracting all the way through, and feel the blood going in and blowing it up. I'd recommend 2 seconds up, 2 seconds down, for 8 - 10 reps every set.

    For a specific exercise, I really like 21's (barbell curls where you do 7 bringing the barbell from your thigh halfway up, then 7 from that point to the top of the arc, then do 7 more all the way through the full range of motion, thighs to chest). Those kill my arms and definitely get the blood pumping through them.

    And for something else, try drop sets. Those force tons of blood through your muscles. So set things up so that you have the weights lined up for your last set. Do the amount of weight so that you can do 4 - 6, but that's it. Then, when you can't lift the weight anymore, switch to a lesser weight and do 4 more. Do this again one more time, and your biceps should be nice and swollen.

    Hope that helps.
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    May 26, 2014 5:24 AM GMT
    want bigger arms? work your triceps!

    the joint soreness could indicate that you're not working the opposing muscle groups enough. start working on strengthening your triceps.

    sounds like you're doing a lot with your biceps on dumbbell curls and preacher curls, which are great for isolating muscles.

    try doing hanging pull-ups by grasping a chin-up bar with your palms turned in towards your face. this works a lot of your biceps. then do some dips to work your triceps.
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    May 26, 2014 6:27 AM GMT
    When doing curls, use a "broken wrist" technique vs. a rigid wrist. So, when holding the dumbell/barbell and your elbow is at 90*, your palms/fists should be below the level of your wrists. This really engages your biceps moreso than the grip it sounds like you're currently using.
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    May 26, 2014 7:13 AM GMT
    Sounds like you are lifting too heavy. Study hypertrophy. 2/3 of your arm is in your triceps. If you are training for size, then, you need to expand the fascia with either blood, or some exogenous fluid.
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    May 26, 2014 10:42 AM GMT
    Start with a completely different training plan. Do whatever, but don't do what you've been doing. Confuse the muscle and you'll also get a fresh perspective. If you look at one of my pics, the one with the bicep peak, you'll notice the peak is on the inside and most of the mass of the arm is actually the tricep. I always get asked how can you lift such low weight and get arms like that. It happened by accident. I injured my back severely and whilst recovering started doing minimal exercises with light weights. Then I read about mind muscle connection, so i started lifting light weight and really concentrating on the moves. It's amazing how heavy you can make a weight just by thinking it. If I was doing a hanging pull up(palms facing inward) I would turn off music, think about my muscle contracting to bring me up. If I'm doing a bicep curl, I'd firstly start with a very narrow grip so i can get inside bicep stimulation and execute the move exactly as mentioned previously. Initially you'll hate that people can see you lifting these light weights, but I'm proof that it works. It's pretty obvious, by looking at me, but just to re-affirm, I'm not on any enhancing substances and I'm a vegetarian. I read some previous points and all have great suggestions. Everyone is different so just try different things. What works for some may not work for others. What I suggested is not the ONLY thing that works, it's what worked for me. Hope this helps. Keep us posted.
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    May 26, 2014 11:50 AM GMT
    Always do a warm up in the exercise you're doing first.

    Biceps … start with 90 degree angles…. Curl one arm up…. bring back to the 90… curl the other up then back to the 90. Keep alternating never letting your forearms drop below the 90… when the do drop to a lower weight. The 90 creates an isometric force.

    Then do your triceps… bent over kick backs work… holding at the top for a few seconds. Always squeeze at the top of your contraction.

    Sore joints, painfulness is usually caused by inflammation. Your Vitamin C levels may be quite low. Take 2 limes squeeze the living juice out of them .. add water and drink it down. That high bioflavanoid VitaminC should do the trick.

    Hope that helps….rob
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    May 26, 2014 11:55 AM GMT
    Sorry…. my comments were made with respect to standing arm curls. Just by trying something new like that it may alleviate the pain and make gains.
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    May 27, 2014 3:59 AM GMT
    I don't claim any expertise here, but that won't keep me from offering advise...I like to to reps of 10, 6, 4 increasing the weight each time such that by the end of your sets you can hardly pump out 4. Increasing the weights and decreasing the reps with each set is my way of getting the weights up and (hopefully) building some muscle.
    I've also heard that 2/3 of what you think of as your arm muscle is tricept...so to grow arms you should do 2 tricept exercise for every bicept.
    I completely agree with the previous posters who say to go slow and let it burn. Enjoy the motion of the lift. Feel the burn. Enjoy the results.
  • FRE0

    Posts: 4865

    May 27, 2014 8:34 AM GMT
    For a while I was having trouble with sore elbows. I found that if I did bicep or tricep exercises with my palms either up or down it caused problems with my elbows, but not if my palms were facing each other. That is not true for everyone, but it is worth considering.

    There is advice to do all exercises very slowly. That has some advantages, but it will also result in muscles that cannot contract quickly. For that reason, swimmers are advised NOT to do weight exercises slowly. That apparently is not an important consideration for everyone.
  • stratavos

    Posts: 1831

    May 27, 2014 2:16 PM GMT
    there's a lot of good advice so far, but, since you want they to be big, have you tried breaking your sets up into a different number system yet?

    why not try the same weight the whole time? If the routine is too regular, you will plateau in growth.

    try this for whatever you've been doing with biceps:

    4 sets of 8 reps at the start of the workout,
    3~4 sets of 8 reps at the middle,
    3 sets of 8 at the end.

    remember to rest for 30~45 seconds between each set.

    if you wanna be really intense, accompany that with tricep extensions using one of the same bicep weights over your head for the same amount of sets and reps.

    ^that, would helps with the size of your arms greatly.

    edit: don't forget that like the poster above me said, slow controlled movements are going to pay off more in the end, since it would work the muscle more. (paraphrasing, but that's the part I personally know)
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    May 29, 2014 5:44 AM GMT
    So far, so good! I went to the gym today and I got more of a pump! icon_biggrin.gif I feel greedy and want more tips so if you have more, I would appreciate it!