When working out,what exercise is the best to give your arms and biceps a serious workout?Iv been doing arm curls and its okay,but when i use heavier dumbells i struggle and it doesnt feel like im building muscle...any suggestions?
2006-11-30 09:04:25 · 9 answers · asked by darren_nnx 2 in Health ➔ Diet & Fitness
here's a list of upper arm exercises (link 1). like stated previously it'll take time. don't just work out your arms though. your better off getting a full body, three day split, workout. training each muscle group to exhaustion once a week. eg:
monday: chest and triceps
wednesday:back and biceps
friday: legs and shoulders
this way each musle has a full week to recover before being pounded again. nutrition, rest and workout makes muscle. eat more and sleep 8hrs a day. read more information at the second link. the folk on there know pretty much everything between them and they love to help. also head down to your local gym and chat with an instructor. even if your not with the gym, i'm sure they'd help.
2006-11-30 09:25:42 · answer #1 · answered by drdreallday 3 · 0⤊ 0⤋
'Bicep' means a divided muscle. The inner division of your Bicep Brachii is attached to your ulna, so that it can help to rotate your forearm. In normal curls, where the forearm stays 'supinated' (palm up) this part of the muscle is underworked.
You can include 'reverse-grip' (palm-down) arm curls, and 'crossing' curls (start palm-down at the bottom, end palm-up at the top) in your arm sessions, to remedy the imbalance.
If you have not done these exercises before, you should find that using them regularly will improve the firmness of your other curls, so that you start to notice a smooth 'onset of failure' instead of struggling.
As well as curls, you should be doing wide-grip pullups (Your arm flexors assist the Lat & Trap, especially in the top part of the movement when your chest approaches the bar. If you only pull up until your chin passes the bar (ie 'chin-ups'), then you should learn to do the full movement instead!).
Use rowing as a warmup, putting emphasis on a very quick arm action at the end of the main pull. This will activate your arm flexors, (and start them using up fuel) so that your weight session has more impact on them.
You could also warm up on a WINDLASS. Not all gyms have one of these, and it's usually called an 'Arm Ergometer' (which is enough to deter most people from using them). They really are excellent, although most people are a bit snobbish about them because they don't put your heart rate up much.
The more VARIED your arm work is, the more versatile and adaptable your bicep will be. This will make it easier to train, and the training safer.
2006-11-30 17:58:26 · answer #2 · answered by Fitology 7 · 0⤊ 0⤋
Every move for the bicep is a curl of some sort as that is the biceps function.
What I find best is- bicep curls with the barbell or dumbells 3x(8-12). Then I move on to either preacher curls or concentration curls 3x(10-12). Try to mix it up you can do curls with the cable machine,dumbells, barbell you could even do pull ups. Its good you that you are thinking about your form because that is the most important thing. here is a website with exercises for every muscle group and loads of other info. http://www.bodybuilding.com/fun/exercises.htm
2006-11-30 17:31:02 · answer #3 · answered by scouse_nz 2 · 0⤊ 0⤋
Keep doing arm curls, they are the best for biceps. I worked from 70 to 150 lbs in 3 months with two arm curls. Don't do them more than 3 times per week, and more weight > number of reps.
2006-11-30 17:12:15 · answer #4 · answered by Ryan K 2 · 0⤊ 0⤋
it doesnt come just like that. it takes time to build it up.what ti do when im at teh gym is do 4 sets of 10 reps. if your on say 20 kgs stay on that till it feels easier then move up to 22.5 kgsand repeat the process. you should be doing it at least 3 times a week as well. dont just work on your biceps either work on the triceps as well. as for exercises, the arm curl is the best one, ask the instructors that are there as well they should be trained in it
2006-11-30 17:11:27 · answer #5 · answered by Daniel_Son_Bonsai 4 · 0⤊ 0⤋
when you do bi-ceps, remember to squeeze at the top of your lifts, so you can really feel that your bi-cep is getting worked. preacher curls really help build mass, get a spotter to help you put up a couple hard lifts. Hammer curls are also great ways to trick your bi-ceps into growth.
The only real way to gain mass and increase bi-cep size is to lift correctly, don't cheat by using your back or swinging, but in slow concentrated movements where you squeeze at the top. Another good one is isolation curls, where you sit on a bench or seat, place your arm over your thigh with one dumb bell, and slowly curl making sure to squeeze at the top.
It's all about lifting correctly, switching up routine, and making sure to concentrate your movements and squeezing your pumps.
2006-11-30 17:12:51 · answer #6 · answered by systematic_punter 1 · 0⤊ 0⤋
cable flys. they work triceps, pectorals, biceps, and quadriceps all at the same time. primarily biceps and secondarily pecs tho. rack up enough weight and your biceps and pecs will build evenly and quickly. if you don't know what a fly is, just mention it to an employee at your gym, and he'll show you.
2006-11-30 17:08:22 · answer #7 · answered by Coondog 1 · 1⤊ 1⤋
punch bag 3mins solid punching on bag bet you can:t
2006-11-30 20:39:53 · answer #8 · answered by Anonymous · 0⤊ 0⤋
steroids will help
2006-11-30 17:07:22 · answer #9 · answered by Anonymous · 0⤊ 2⤋