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2005/02/15, 10:10 AM
hi
i got another question. as i do workout on my biceps with the barbell rod it burns alot on my biceps while doing it. even at the time of dumbells. i am using barbell rod 6 kg each side and dumbells 8 kg. the question is will that pump my biceps and get me the more mass or it will just toned my biceps and wont increase the size??? right now its really toned. i have increased more than 1 inch in 1 month on my amrs though i dont understand if this increase is in biceps or triceps.
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2005/02/15, 12:23 PM
how many reps are you doing? it sounds like you're training for muscle endurance(part of that toned looked, besides nutrition).....to get more 'mass' stick with 4-8 reps...so that means heavy weights but still with good form...if you can do 9 reps...then increase the weight....
As a beginner you'll probably will gain size/strength with almost anything that you may do...however for continual success you may want to switch to heavier weights...as you also noticed when your arms get bigger it's a combination of both triceps/biceps or either.....triceps make up 2/3 of the arm so it's likely that a lot of the growth is made up there....
here's a sample workout for arms
Superset#1
EZ Bar Curls with wide grip(10*, 8, 6, 4)
Close Grip Bench Press(10*, 8, 6, 4)
Superset#2
Sitting Two Arm DB curls(10*,8,6,4)
V-Pulldown(10*, 8, 6, 4)
Optional Superset#3
Sitting One arm DB Concentration Curls(8, 6, 6)
DB French Press(8, 6, 4)
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2005/02/15, 01:49 PM
thats pretty advanced for a beginner menace lol
best thing i like is 1 or 2 mass excercises followed by a isolation lift.
example
bb curls 5x5
pretcher curls 3x8
concentration hammer curls 3x15( 2 sec squeeze)
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My drinking squad, has a cheerleading problem!!
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2005/02/15, 01:52 PM
tris
skull crushers ez bar 4x8
tricep cable extensions (v bar) 4x10
kick backs 3x15 (2 sec ext. hold)
*on back day i'd do close grip pull ups to hit the bis a lil
on chest day end with dips, bent over to help stimulate the tris as well as lower chest and shoulders.
* thats me though beginers i dont' think should do that.
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My drinking squad, has a cheerleading problem!!
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2005/02/16, 12:23 AM
Thanks for your replies. My question was actually will that buringing stop the muscles growth or it will improve mass on my biceps. Let me try to tell you how i workout for my arms only on every alternate days that makes 3 days a week. I dont know many terms in english so let me try to explain hope you will understand. Secondly am not a beginner at all. The execises i am mentioning below i do them on the day with chest. That makes chest first andthen arms
My workout for my arms is:
Triceps:
1 - barbell 10 kg total wait i hold it on the back of my head and while my elbows should be close to my head while sitting i do 3 sets 10 reps each set just to warm up
2 - barbell rod with 8 kg each side while standing over the head 3 sets 10 reps each set.
3 - dumbell 8 kg each while standing or sitting 3 sets 10 reps each
4 - dumbells 8 kg while standing moving my elbow back as much as it can go and then moving my hand towards back like my triceps are touched to the wings and am pulling my hands back 3 sets 10 reps each.
5 - machine for triceps while standing straight and holding the pully and moving it down 3 sets 10 rep each 32 kg plates. then 3 sets same machine but while bending a lil and doing it over the head same weights 3 sets 10 reps each.
now i wanna know will that increase my mass or not. last month i was on lower weights and i got 1 inch increase but weights got light so i have increased weight so i was wondering if it will increase my mass or not.
thanks
Biceps:
1 - barbell rod 6 kg each side 3 sets 10 reps each set ( biceps gets burning sense alot)
2 - dumbells 8 kg each side straight sitting 3 sets 10 reps each set (biceps burns alot alot)
3 - machine while standing same way we do curling as no1 but its a machine not free weight and its like close grip in the middle of rod, 3 sets 10 rep each set, weight i think its 24 kg plates in machine.
4 - dumbells again in same old way 8 kg each side 3 sets 10 reps each but while moving my hand down back i do it like back of palm is on the top. ( while pulling up the dumbells normal way we do for biceps and when arm going back down back of palm is on the celing side. hope you understand what i mean)
5 - then i go to a machine in which you have to put your elbow on front at the cushion and pull the chain for biceps. 3 sets 10 reps each with 32 kg plates.
Then triceps
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2005/02/16, 01:38 AM
I wonder if you measured your arms when they were cold or warmed up,if they were warmed up there going to be bigger because of the blood flowing threw them,plus you do quite a bit of sets of a bigginer.
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2005/02/16, 02:31 AM
i measure my arms while they are cold and the increase of 1 inch is in cold not warmed up. i know when i warmup they increase about 2 inches and they look totally diffrent.
Well I dont think am doing much extra. I am trying to keep the feelings on my arms like am doing them for the first time.
I live in Pakistan and cuz of bad weather and bad food we have to work hard like this or we wont get better muscular body.
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2005/02/16, 11:27 AM
Andrew I think you're right, i got ahead of myself....
however....i just listed weights...as a beginner he'll be doing curls with 15-20lb instead of 50 lb or something...so beginner or advanced he could still adapt it to fit his purpose...it was meant more as a brain storm or just an example...but I realize what you're saying...also it's a workout that he can utilize for the future...b/c he asked whether his current way will stagnate eventually and what kind of workout would be good....at least I took it this way...eh just my usual 2 pennies...
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2005/02/16, 11:28 AM
err I justed listed reps*...(wonder what I can blame this on...dyslexia? ADD? stupidity....i got a bit of everything...lol)
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