View Full Version : I want larger biceps
fuzzyhair
10-22-2006, 08:03 PM
I would like to have larger biceps. For the past couple of days I have been lifting 45 pounds 50 times, doing 50 sit-ups, lifting the 45 pounds again, and then doing 50 more sit-ups.
I am going to try to do this 2 times a day, once in the morning and once at night.
When I am lifting the bar I am holding it stomach level and pulling it toward my chest.
I am kind of lacking proper workout equipment, but I am sure there are more exercises that I could do.
Any suggestions?
btw I eat pretty healthy, not much junk food or anything. I read the guide to the 6 pack, so I may start running also, 30 seconds jog, 30 seconds sprint for 15 minutes or so.
As you can probably tell I am a total noob at this.
Otherside
10-22-2006, 10:17 PM
doing that everyday would be overworking
your muscles need time to repair, as everytime you work out your essentially tearing your muscles. you also shouldn't concentrate on just your biceps, having balance is very important in a workout.
If you can do it 50 times, you need a lot more weight if you want to gain muscle.
Like the other guy said, you need to rest, don't work the same thing two days in a row and don't do it twice a day. You also need to work on your triceps if you're going to do biceps.
Simple Man
10-22-2006, 10:33 PM
Gradually put more weight on.
Dinosawesome
10-22-2006, 10:34 PM
I read the guide to the 6 pack
Keep reading, you might find something useful:
http://www.sputnikmusic.com/forums/showpost.php?p=12885423&postcount=842
work biceps one day, tricepts next day. triceps will help make biceps look more defined. also work pecs and shoulders, as well as lower body or you're screwed.
free weights, curls, and so you don't go uneven, lotsa pushups and dips.
but don't listen to me. I haven't worked out on over a year.
KKKKKocaine
10-23-2006, 06:57 AM
Do you actually just want bigger biceps?
Or do you want a bigger arm overall?
If you want a bigger arm, then you need to work your tricep alot because it makes up alot more of your arms size than the bicep.
slack
10-23-2006, 12:34 PM
50 reps isn't doing anything for you but building endurance. Find a weight that you can only do 6-10 reps of and steadily move up.
It also sounds like you're overtraining. Working biceps twice a week is usually enough.
Simple Man
10-23-2006, 04:28 PM
50 reps isn't doing anything for you but building endurance. Find a weight that you can only do 6-10 reps of and steadily move up.
It also sounds like you're overtraining. Working biceps twice a week is usually enough.
Yup.
I work out about 6 times a week, 3 upper body / 3 lower body. But i'm still fat. I just started doing this.
KKKKKocaine
10-23-2006, 06:46 PM
I work out about 6 times a week, 3 upper body / 3 lower body. But i'm still fat. I just started doing this.
Just a question, are you doing any cardio?
You can lose fat without cardio, but it's generally slower and harder than just adding in cardio work throughout the week.
Yeah run. almost every day. But like i said, i had just started, so i'm still a bit tubby.
KKKKKocaine
10-23-2006, 06:52 PM
Yeah run. almost every day. But like i said, i had just started, so i'm still a bit tubby.
Good luck with the fat loss!
It takes time but it's worth it, in the last month I've dropped by at least 2.5% bodyfat. Stick with it man!
fuzzyhair
10-23-2006, 06:54 PM
Yeah I guess a larger arm overall would be nice. I will do best with what I have and I might buy some more weights this weekend so I will only be able to do 6-10 reps.
Yeah, make sure you do triceps, as well as shoulders. or your arms will look funky.
Simple Man
10-23-2006, 07:08 PM
Yea, Tand, if you run you will lose it alot quicker. Specially everyday, and it's not bad that you'll be in shape either.
Well... no ****.. haha, for me, it's more of a matter to sticking to it. I can't run every day soon though. But hockey, is some cardio. so it'll work out.
Alive
10-24-2006, 08:15 AM
Yea, Tand, if you run you will lose it alot quicker. Specially everyday, and it's not bad that you'll be in shape either.
Do you mean run in a different way to HIIT training? I don't work out, but i do want to lose weight. I've taked up going to a running club once a week to do training type thing, and I'm going to take up doing HIIT three other days a week. Would it be good to add, say, a 5km (or probably less at the start) run all the other days of the week?
Start out just jogging, a 1k or so. then work up to 5k. unless you already run. Set a time goal based on the first time you run a new distance, then don't move distance until you beat that goal.
Uh pretty much same, I don't really care about muscle, I just want sort of thicker arms, because I'm limited in the tattoos I can get :downs:
Would buying dumbells and a chinup bar be any use?
Buy the dumbell bar with freeweight plates, so you can add weights later on.
Yeah thats what I meant :)
Can someone actually give me a diet for putting on weight? Like Breakfast, Lunch, Dinner etc?
toxicmudd
10-24-2006, 05:04 PM
a friend doing some sports degree told me that the optimum is to lift 100% of your capability, or 60% of your capability 16 times. Dont ask i dont know but seems like a good idea.
I also read that working out every third day is the best way to stimulate muscle growth, as when you work out you are actually destroying your muscles and telling them to grow back.
slack
10-24-2006, 05:09 PM
Can someone actually give me a diet for putting on weight? Like Breakfast, Lunch, Dinner etc?chicken, turkey (turkey burgers are my favorite snack), steak, lean ground beef, cottage cheese, wheat pasta, oatmeal, etc.
KKKKKocaine
10-24-2006, 05:22 PM
Yeah thats what I meant :)
Can someone actually give me a diet for putting on weight? Like Breakfast, Lunch, Dinner etc?
http://www.myprotein.co.uk/your-goals/muscle-and-size/
That's got a guide to reccomended supplements, a sample diet and a few pages in more detail on bulking.
Hope you find it useful :)
Brewer14
10-24-2006, 05:57 PM
Keep reading, you might find something useful:
http://www.sputnikmusic.com/forums/showpost.php?p=12885423&postcount=842
That programs worked out pretty well for me
http://myspace-118.vo.llnwd.net/01239/81/14/1239954118_l.jpg
Alive
10-24-2006, 08:24 PM
Start out just jogging, a 1k or so. then work up to 5k. unless you already run. Set a time goal based on the first time you run a new distance, then don't move distance until you beat that goal.
Ah, cheers. I'll probably start with 2k or something, becuase I actually want to get to be alright at distance running, and 1k is pretty short. Thanks :)
Ah, cheers. I'll probably start with 2k or something, becuase I actually want to get to be alright at distance running, and 1k is pretty short. Thanks :)
Whatever, but just make sure you increase, or it's a waste.
AmodestBeginning
10-24-2006, 10:41 PM
that might affect your health overworking out
fuzzyhair
10-25-2006, 05:51 AM
Well untill I get more weights (hopefully soon) would it be okay to curl 100 reps one day, the next day do 100 squats with that same amount of weight, and run the third day, then start over? I did 100 squats last night and I feel like I really got a workout.
Dinosawesome
10-25-2006, 07:26 AM
That programs worked out pretty well for me
http://myspace-118.vo.llnwd.net/01239/81/14/1239954118_l.jpg
Pity you have girlish wrists though.
Well untill I get more weights (hopefully soon) would it be okay to curl 100 reps one day, the next day do 100 squats with that same amount of weight, and run the third day, then start over? I did 100 squats last night and I feel like I really got a workout.
Well... you can do other things than just weight lift using just your body weight. Or you could just hang stuff off the bar.
Dinosawesome
10-25-2006, 07:42 AM
Well untill I get more weights (hopefully soon) would it be okay to curl 100 reps one day, the next day do 100 squats with that same amount of weight, and run the third day, then start over? I did 100 squats last night and I feel like I really got a workout.
100 reps isn't going to build size- it's just a form of resistance cardio- all you'll be doing is trimming fat off your arms (which isn't a bad thing). If you want to build your biceps and you only have light weights, then use other things- your body for example- instead of doing curls do chin ups.
fuzzyhair
10-25-2006, 04:05 PM
100 reps isn't going to build size- it's just a form of resistance cardio- all you'll be doing is trimming fat off your arms (which isn't a bad thing). If you want to build your biceps and you only have light weights, then use other things- your body for example- instead of doing curls do chin ups.
How should I go about doing chin ups (thanks for the idea btw, I didn't think of those) like pull up slow, hold it, and come back down slowly?
slack
10-25-2006, 04:15 PM
I did 100 squats last night and I feel like I really got a workout.If you haven't worked out in awhile, soreness could be the result of being new to exercise.
It's cool that you're all gung-ho about working out, but keep in mind if you overdo it your hard work will have the opposite effect on your muscles.
Ethan.
10-25-2006, 05:29 PM
Do you actually just want bigger biceps?
Or do you want a bigger arm overall?
If you want a bigger arm, then you need to work your tricep alot because it makes up alot more of your arms size than the bicep.
Yeah work them triceps man. They are a lot bigger than biceps.
KKKKKocaine
10-25-2006, 05:30 PM
Yeah work them triceps man. They are a lot bigger than biceps.
Plus triceps are way cooler anyway.
Dinosawesome
10-25-2006, 09:58 PM
How should I go about doing chin ups (thanks for the idea btw, I didn't think of those) like pull up slow, hold it, and come back down slowly?
Dead hangs put the most strain on the muscle so I would suggest them, just be careful not to hang at your lowest point for too long otherwise you will damage your shoulder. Pretty much, grab the bar in an underhand grip and then slowly lift yourself to the top, then slowly lower yourself down, give your body a "1-mississippi" break and repeat. Remember to keep your elbows tucked in, to flex your abs will doing it and to breathe throughout the exercise.
If you haven't worked out in awhile, soreness could be the result of being new to exercise.
It's cool that you're all gung-ho about working out, but keep in mind if you overdo it your hard work will have the opposite effect on your muscles.
You just gotta give it time to rebuild. Give it about a day, and you can work that muscle again.
uhhyeah
10-27-2006, 01:26 AM
I find that by giving muscles about 2-3 days rest, you're ready to give it a go again. Remember, you want a little bit of soreness in your muscles, not a lot, but a little just to let you know that you have pushed your muscles hard.
Also, use free weights whenever possible, they'll work your main target muscle and all the little ones that stabilize and support.
Dinosawesome
10-27-2006, 08:22 AM
You just gotta give it time to rebuild. Give it about a day, and you can work that muscle again.
2 days is better than one. Also, during your recovery period, eat lots of protein based foods so that you are giving your body fuel to rebuild the muscle with.
hazerfazer
10-27-2006, 12:30 PM
There's a ton of misinformation going on here. I don't know where to start.
Dinosawesome
10-27-2006, 10:39 PM
There's a ton of misinformation going on here. I don't know where to start.
Logging out would be the best guess.
hazerfazer
10-27-2006, 10:52 PM
Well, I don't want to let some of you guys keep wallowing in your pit of stupidity. I think a better place to start is to not do a set of 50 reps of an exercise and expect your biceps to get bigger.
Dinosawesome
10-28-2006, 04:05 AM
Well, I don't want to let some of you guys keep wallowing in your pit of stupidity. I think a better place to start is to not do a set of 50 reps of an exercise and expect your biceps to get bigger.
Yeah so uh, http://www.sputnikmusic.com/forums/showpost.php?p=13491422&postcount=3
TS was told earlier not to do that.
As long as he sticks to what I posted: http://www.sputnikmusic.com/forums/showpost.php?p=13491510&postcount=5
He'll be fine.
Simple Man
10-28-2006, 11:46 AM
Haha, I think Nath has the edge on this one.
hazerfazer
10-29-2006, 07:00 PM
100 reps isn't going to build size- it's just a form of resistance cardio- all you'll be doing is trimming fat off your arms (which isn't a bad thing). If you want to build your biceps and you only have light weights, then use other things- your body for example- instead of doing curls do chin ups.
To let you know though, you're not going to be trimming fat off your arms by doing high rep curls. There's no such thing as spot reduction.
Dinosawesome
10-30-2006, 04:48 AM
You'll be trimming fat off your entire body INCLUDING your arms.
Technically, I am correct- which means technically, you are incorrect.
hazerfazer
10-30-2006, 03:24 PM
lol. Technically, you don't know what he'll be burning off. It will depend on his pre-workout nutrition whether or not he'll be burnign fat. If his glycogen stores are depleted he may be burning fat, but even if they are, 100 reps of bicep curls will not cause significant glycogen or fat catabolism.
Dinosawesome
10-31-2006, 06:39 AM
So now you are bringing other aspects into it? Don't be stupid. Assuming he works out when he's first woken up or after he has exhausted his glycogen stores, and assuming he does it on a regular basis, he will burn fat off all parts of his body including his arms.
Stop trying to sound smart, stop trying to confuse TS, go away.
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