building bicep muscle?

Question

everytime i do bicep curls i seem to not be able to make them hurt the next day, which i am thinking that they are not growing or growing stronger. ive tried to iscolate the muscle, try bigger weights and smaller weights but im not sure what im doing wrong, can you please help me, thanks

Answer 1

do biceps seperately.

warm up properly.

start with barbell curls, keep on increasing weigths and do 8-12 reps.

do 1 set of 21 . i hope you know what 21 is!!! or ask your trainer.

go for dumbell, 1 set light next 2 sets heavy dumbells with 6-10 reps.

now do curls on machine or incline. 3 sets

3 sets of hammer with medium dumbells 8-10 reps

2 sets of concentration

and do have lots of proteins after workout

see the diff in 1 month

Answer 2

Young man, the bicep muscle is the hardest muscle to build.

Why: There are several small muscles that form the bicep. Most people (even experienced weight lifters) have a difficult time in making big gains with the bicep.

Now, I don't know if your using dumbbells or EZ Curl Bar or a straight bar. I would like you to consider using dumbells for a 6 week program.

1. Hammer Curls. Hammer curls build thickness in the upper arms and strengthens the bicep. The stronger the muscle gets, the more mass it can build. Grab the handle of the dumbbells sand you are going to move it from your side (keeping your elbow at your hip) as a hammer (not a curl) meaning the weight is top (towards your shoulder) and the other weight plate is at the bottom (the ground). Do 6 Sets of 6 Reps 1 second up, 1 second hold, 2 seconds bringing the dumbbell back to the start position.

2, Dumbbell Concentration Curls. Sit on a chair or bench. One arm at a time, with the back of your tricep against the inner portion of your leg, curl the dumbbell up to your shoulders. Do 3 sets of 8 to 10 reps (light or medium weight).

Do Not Over-train! You should be doing dumbbells every 2d or 3d day depending on your workout program. At the end of the 4th week you should of added 1 to 1 1/2 pounds of weight.

Building your triceps will help build a larger arm, it is 3 times larger than your bicep!

Answer 3

Build Ripped Muscle Fast

Answer 4

Speed

All movements are performed in a controlled manner. The speed may be varied from super slow up to a faster rhythmic pace. Do most workouts with a slow, strict style. Every 2 weeks use a faster tempo of training to build up strength.

Weight

Choose a weight which will allow you to reach failure at 10 reps. Upon completion of 10 complete repetitions, drop the weight to an amount which will allow another 10 reps to be pumped out to failure.

The amount of weight to drop varies between body parts and individuals. Shoulders fatigue fast and require large drops (50%), whereas back exercises generally take longer to fatigue and require smaller drops (20%).

See the exercise charts below for approximate % drops for each exercise.

When failure has been reached again (2nd time) drop the weight for a final set of 10 to failure.

Your muscles will hurt after the first phase, scream after the second and feel even worse in the final phase.

Feel the pain as good, it means growth, don't be scared of it ( the type of pain associated with intense exercise - not injury type pain ).

Connect the pain to growth. Studies have shown that the more pain induced through training the greater the release of growth hormone.

Triple-X training will give you a fantastic pump. Your strength will increase rapidly. But the biggest improvement will be increased muscular size.

There is no rest between drops. Rest only long enough to catch your breath between exercises.

These programs deliver BIG results - and fast!

Get ready for some serious size gains. Here are the programs (one for those with less than two years training experience, and another program for the more advanced.) Note: Doing the advanced program too early will not speed things up, it may even slow things down if you injure yourself trying to do something you are not ready for.

MUSCLE-UP WEEKLY PROGRAM

Answer 5

Try going the other way, instead of isolating the muscle do multijoint exercises. Try this workout.

Do your back and bicep workout on the same day. Start with pull-ups or chin-ups (3 sets to failure). Then move to lat pull-down using a close grip (3 x 15). Finish with a lo lat cable pull (2 x 10). Now start your bicep workout with barbell curls (3 x 10). Finish with incline dumbbell curls (2 x 10).

These back exercises involve a lot of muscles including your biceps. Your biceps will already be fatigued and stressed before you even start the barbell and dumbbell curls.

Answer 6

Ok, this is the best way, my bicep grew a quater of its size in like a week by doing these nightly.

1. do 50-100 reps with the heaviest light weight possible (if you know what i mean)
2. take 1 minuet rest and do 15 reps with the heaviest wieght possible.
3. repeat.

Its not easy and i did about 5 rounds of these per night. your arms should feel dead, and unable to lift the light weight over 20 ish times. BUT READ THIS. DO NOT over work your biceps w/o working your triceps, you should ALWAYS work out opposites. This may be your problem anyway. If your tricep is very weak, your bicep may not have any room to grow. don't quote the last sentence, but its generally true. Good luck man, and don't just do your arms, girls like the pecks too :)

Answer 7

I've answered this very same question before.It's in my best answers somewhere.The soreness that eventually leads to hypertrophy in concert with protein supplementation comes from microtrauma not lactic acid as most think.Microtrauma comes primarily from the negative portion of the rep.Concentrating on the eccentric(or in the case of the curl the lowering of the bar) will make you much more sore.The soreness is a good sign because the splitting of the fibers and proper rest and protein will cause a split fiber to heal into two fibers.I've run out of room so please see my best answers.I know there are biceps(two muscles so it's plural) work outs in there.Good luck.Joe

Answer 8

They only get sore the next day when you just start working out for the first time. If you have been doing it a while then it won't hurt but they might feel a little tired. Do your arms feel pumped after your done working out? If they do then what your doing is probably fine. You should find a weight that you can only do 10 - 12 reps of before failure and do 3 sets.

Answer 9

wear out your arms with bench press and military press and other big muscle group exercises, then hit your biceps. Do some 21's, then 3 sets of 12, 3 sets of 10 and 3 sets of 8. Hit em hard, they'll be sore. Our bodies are very good at adapting to what we do, so change it up, and when it stops working, try something else.

Answer 10

3 different excercises. flatbar curls, preacher curls and incline dumbell curls. do 3 sets by about 7 or 8 reps. your weight should be heavy enough to where you are barely able to get it up on the last one. another thing is, dont rest in between sets. i would say 15 seconds at most. make sure to get the negative rep (going down slow) and dont stop at the top or bottom. good luck!