i do biceps after back, and ive been adding some more weight (5-10 lbs) each week to my back exercises, but i havent been able add more weight to biceps. is it that they are just more fatigued by the increased weight for the back, that by the time i come to bicep curls i cant do as much?

Think about how much a 5-10 lb increase is in terms of a bicep vs. back exercise. Say, you're doing bent-over barbell rows with 225 lbs and bicep curls with 115. If you add 5-10 lbs to your back exercise, that's a 2.2 to 4.4% increase, but, if you add it to your bicep exercise, that's a 4.3 to 8.7% increase. This is why you should not expect commensurate gains on smaller isolation exercises. To put things into perspective, if you can increase weight by 2.5% per week on large compound exercises during a bulk, you're doing well in the strength department.

Think about how much a 5-10 lb increase is in terms of a bicep vs. back exercise. Say, you're doing bent-over barbell rows with 225 lbs and bicep curls with 115. If you add 5-10 lbs to your back exercise, that's a 2.2 to 4.4% increase, but, if you add it to your bicep exercise, that's a 4.3 to 8.7% increase. This is why you should not expect commensurate gains on smaller isolation exercises. To put things into perspective, if you can increase weight by 2.5% per week on large compound exercises during a bulk, you're doing well in the strength department.

115# bicep curl :eek:

:cry:

115# bicep curl :eek:

:cry:

I feel ya. :doh: :cry:

I'm sure a number of people use 115 or more on the BB curl around here. I do.

To the OP, try some rep and/or sets progressions.

Eg.

Session 1: BB curl - 3x8@100
Session 2: BB curl - 4x8@100

Or

Session 1: BB curl - 5x5@100
Session 2: BB curl - 5x6@100

I would be curious as to what the OP does for a back workout. For me after doing deads, bent over rows, and some weighted pullups, my biceps have come along nicely without specifically isolating them. I throw in some DB curls if I'm feeling saucy.

I'm sure a number of people use 115 or more on the BB curl around here. I do.



Just promise me to stay out of the squat rack.

115# DB in each hand???!!! I'm soooo weak.:(:o

Just promise me to stay out of the squat rack.

As long as you don't squat in the curl cage. :nope:

115# DB in each hand???!!! I'm soooo weak.:(:o


Who said DB? :D

:lol:

Those numbers were just to demonstrate the differences in percentage of increase.

Also, maybe I'm way off base (as I haven't done curls or barbell rows in a very long time), but I would think curling a 115 lb barbell, at least for a max, shouldn't really be a problem for anyone who's been training a few years and does arm work consistently. :confused: It's not that heavy.

:lol:

Those numbers were just to demonstrate the differences in percentage of increase.

Also, maybe I'm way off base (as I haven't done curls or barbell rows in a very long time), but I would think curling a 115 lb barbell, at least for a max, shouldn't really be a problem for anyone who's been training a few years and does arm work consistently. :confused: It's not that heavy.
You're not off base. That's only a 35 pound plate on each end of a standard straight bar. :confused:

Yeah, that's not huge for curls, but I'd much rather row 225 than curl 115 :nod:

:lol:Also, maybe I'm way off base (as I haven't done curls or barbell rows in a very long time), but I would think curling a 115 lb barbell, at least for a max, shouldn't really be a problem for anyone who's been training a few years and does arm work consistently. :confused: It's not that heavy.

Yeah 1 rep at 115# is not that serious. I end up doing barbell curls because my trainers dig them but I don't keep track. We mostly do high reps (15 and more) so I'm not that clear on what I could max though.

Now go do some barbell rows.

I can do 135# for one on a straight bar, so it isn't off base at all. Now bent over bb rowing 225? Maybe not. Probably because 1-arm db rows and weighted pull-ups are my back workout of choice.

I never did understand the huge disparity between the results for some people versus the results for others.

You get people who never specifically work their bi's trotting out pictures of super-guns and yet there are others who don't get any huge bicep response unless they supplement their workout with curls.

(Geez ...did I mention the forbidden "c" word??..:eek:...:spank:)

I'm one of the latter.

Doesn't matter how heavy I go on Rows,Pulldowns,Pullups, Bent-over-this,Bent-over-that....the biceps only pop when I do some augmentary curl work.

To me it's the same equation as doing squats and then doing leg extensions for a little extra definition and punch.

Or doing bench,dips and what-not and then throwing in some kickbacks for a little extra definition.

If you've hammered the bi's earlier in the workout through Pullups,Rows etc. you are not going to have to hit them TOO hard.

I usually do a couple of sets of something like Standing BB curls or Supinating DB curls or Gironda curls or Hammer Curls or Zottman curls on the day when I'm doing Rows ,pullups, backwork etc. at not too heavy a weight.

But on the day when I'm Benching I finish up the workout with Standing BB curls in sets of 5, heavy,.....even though earlier on in the workout I was doing palms-facing Sternum Chins.

Just promise me to stay out of the squat rack.

I only wish i had a rack. :)

Thinking about the last time i was in a gym actually, i was training for about 45min and i had exclusive use of the only squat rack the whole time. Nobody wanted to use it.

Nubodys Fitness i believe its called. There was probably a couple hundred people there, it was huge. The most treadmills i ever seen in one place and that's where most people were. :whistle:

I can do 135# for one on a straight bar, so it isn't off base at all. Now bent over bb rowing 225? Maybe not. Probably because 1-arm db rows and weighted pull-ups are my back workout of choice.

Oh hell yeah you can row 225#. I do that for six or seven, so you surely have it.

Don't worry about it. Better that biceps lag than back lags. Lagging biceps can be brought up easily, but if your back starts lagging behind biceps, need to correct it early. Tends to spiral worse and worse.

Don't worry about it. Better that biceps lag than back lags.

Aye.

So is there any time tested tips for bringing up the biceps? I have been nursing an inflamed tendon for quite a while now, and I can sure see the difference in my bi's. I haven't been able to push them much for a few months,...

Always not wanting to over do things, it seems like I can never get to that point where it feels like I'm actually progressing with bicep work.

thanks guys

So is there any time tested tips for bringing up the biceps? I have been nursing an inflamed tendon for quite a while now, and I can sure see the difference in my bi's. I haven't been able to push them much for a few months,...

Always not wanting to over do things, it seems like I can never get to that point where it feels like I'm actually progressing with bicep work.

thanks guys

I'll give you very time tested tip. Don't go banging on your biceps until that tendon is very happy.

I'll give you very time tested tip. Don't go banging on your biceps until that tendon is very happy.

I'm trying very hard to not over do it,..It's tough though. Very tough.

>>>--->

I'm trying very hard to not over do it,..It's tough though. Very tough.

Yeah but training sometimes means doing tought things. Everyone always thinks that means going after a heavy lift or a long set.

The tough things in training are almost all managing to NOT do things you are supposed to NOT do.

So is there any time tested tips for bringing up the biceps? I have been nursing an inflamed tendon for quite a while now, and I can sure see the difference in my bi's. I haven't been able to push them much for a few months,...

Always not wanting to over do things, it seems like I can never get to that point where it feels like I'm actually progressing with bicep work.

thanks guys



Grow your shoulders. Your biceps are going to get only as big as your shoulders allow.

Ever seen a guy with big guns and small shoulders? Didn't think so.

Nate