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2007/04/09, 02:02 AM
i am 6ft 3 and 185 lbs. my chest and back are average size and i have seen some gains there as i have been working out for the past year. however, i can't seem to get my biceps any bigger. i have tried total body workouts, supersetting workouts, and chest and biceps workouts. what can i do?
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2007/04/09, 03:24 AM
chest and tri, back and bi my friend. . push to the pull classic split workout and a leg day of course. PLus tris are 2/3 of your arm size try some skull crushers or db press helps with them a little.
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2007/04/09, 02:15 PM
Well first you will probably have to take in more calories. But as far as exercises, pull-ups and chin-ups! Best biceps building exercise there is! Your biceps will get bigger from doing compound movements more than just curls or pushdowns. Try moving your hands closer in when doing bench press to hit the tris more and incorporate pull-ups, chin-ups, bent over rows, and single arm dumbbell rows for biceps. Make compound movements the focus of your exercises and your arms will get bigger in the process.
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2007/04/09, 02:23 PM
Eat and do the bicep curls and tricep extensions.
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2007/04/09, 05:45 PM
Chest and tri workouts if you're on steroids sure! But if you are not you are overloading your muscles. Think about it what other muscle is working when you do bench presses besides your chest. Your tris! You do 3 sets of chest exercises then do 3 sets of tricep exercises. That's overloading your triceps. Try antagonist muscle groups. Instead of chest and tris do supersets of back and chest exercises. For example: 3 sets heavy bench presses supersetted with 3 sets of pull-ups. Then 3 sets of incline dumbbell presses supersetted with bent over rows. Then end it with dips supersetted with chinups. Of course you should still incorporate curls and extensions just don't make that the focus of your workouts. Maybe just add a set of each on your upper body days. Make the bulk of your work outs focus on compound movements and antagonist muscle groups. It's helped me tremendously! And BB1fit is actually the one who pointed me in that direction. Oh and don't skip out on leg days! Hit the squats and dead lifts! They play a role in arm size too believe it or not.
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2007/04/09, 06:24 PM
+1 Take this advice. This along with the proper diet to gain mass will go a very long way.
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Quoting from fouts:
Chest and tri workouts if you're on steroids sure! But if you are not you are overloading your muscles. Think about it what other muscle is working when you do bench presses besides your chest. Your tris! You do 3 sets of chest exercises then do 3 sets of tricep exercises. That's overloading your triceps. Try antagonist muscle groups. Instead of chest and tris do supersets of back and chest exercises. For example: 3 sets heavy bench presses supersetted with 3 sets of pull-ups. Then 3 sets of incline dumbbell presses supersetted with bent over rows. Then end it with dips supersetted with chinups. Of course you should still incorporate curls and extensions just don't make that the focus of your workouts. Maybe just add a set of each on your upper body days. Make the bulk of your work outs focus on compound movements and antagonist muscle groups. It's helped me tremendously! And BB1fit is actually the one who pointed me in that direction. Oh and don't skip out on leg days! Hit the squats and dead lifts! They play a role in arm size too believe it or not.
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2007/04/09, 08:07 PM
wow you guys must have great results to give such advice lets see some pics of your own progress yo. . oohh wait you don't have any. Hmmm I think I know what I'm talking about. I do a six day split and happen to respond for more reps and set. And you don't need steroids to do such a workout its called rest good diet and workingout correctly. Putting my opinion down instead of saying maybe that might work but try this. Maybe you could show me your progress. I have been working out for 2 years. Can dead 425 and bench 315. Amazes me no matter where I go to help people there are people that are either jeslous of my progress. Or so self absorbed they can't let the person posting a question figure out what they want to do.
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2007/04/09, 08:33 PM
Hey we aren't saying it's not possible. Maybe you have good genetics. Did you ever think of that? I know alot of guys who don't get such quick progresses in strength and size. A lot of us have to work very hard and extensive amounts of time to get adequate gains. Not everyone is blessed in this area. Why are you getting so defensive? Nobody is jealous here and you sound more self absorbed than anyone by posting in that matter of fact manner. I am speaking of my own experience and working out and listening to professionals who give me excellent advice. I am almost finished with my health and kinesiology degree as well so I tell them some of the things I learn in class and we both learn from each other. I also know they don't run around spitting out numbers either. I got nowhere on the chest and tri, back and bi routine. Then I started antagonist muscle routines and I started seeing alot more progress and I'm still progressing. I don't know how you can disagree with my post when it has been proven to work by many people other than me.
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2007/04/09, 08:47 PM
I am not disagreeing with your post at all, but I am saying is putting my post down is wrong and you did do that. I want everyone to have a fair opinion not someone ripping on mine. I made that quite clear in my second post here.
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2007/04/09, 08:56 PM
I apologize if I did that, that was not really my intention. I like many others started working out with chest and tris, and back and bis, and leg days. It just didn't get me anywhere and I got pains due to overtraining. Everyones body is different, I just think that my posted routine is a good option for people who aren't getting the results they want. I did not mean to offend you.
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2007/04/09, 09:02 PM
Good deal.
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2007/04/10, 06:19 PM
Unless you're a bodybuilder ....training like one is not the best of ideas....fouts gave great advice....akin to what I would tell him....
Do full range chin ups with various grips and pull ups....by full range I mean touch the bar to your chest....I am guessing most of you dont do that....and just barely get chin over the bar...well when you start you'll notice the biceps will getting more sore and will start growing....
Generally I'd focus on compound lifts and include smaller isolation lifts for a specific reasons like muscle imbalances, prehab, etc....otherwise I'd focus more on bread and butter.....for average clean joes that's what will tend to work better....
SKWATS
DEADLIFTS
WEIGHTED CHIN UPS
STANDING OVERHEAD PRESSES
etc
push/pull/lower body works as do many other whole body programs.....
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