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post #1 of 35 (permalink) Old 09-19-2006, 10:57 AM Thread Starter
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Why can't I curl more?

I workout with the preacher curl with 75 lbs and I wan't to bump up to 85 but when I do, it seems as if I can never complete my 5x5 sets. The added weight seems to get me unbalanced(I'm sitting down) and kinda makes me lose form. Is that too much of a jump in weight? I'm only 5'4" and the padding on the curl machine is a little bulky but that's what I have to work with. Is it possible that I reached the max that my bi's can do? I can't say that large muscle mass is in my genes. I've been using Muscle Milk and Creatine to my workout but can't seem to get over this hurdle. Any thoughts?

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post #2 of 35 (permalink) Old 09-19-2006, 11:02 AM
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Whats your bicep workout look like and how old are you?
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post #3 of 35 (permalink) Old 09-19-2006, 11:19 AM Thread Starter
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I'm 32. I do upper body on Mon and Thurs and the bi's are worked first.

Warm up 2 x 5 with 30 lb dumbells,
then 5 x 5 with 75lbs using the ez curl bar, preacher style.

At the end of the upper body, bi's, tri's and chest, then I do another 5 x 5 of the standing lower cable curl at 105 lbs. I don't think it's really 105 lbs but that's what it says.

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post #4 of 35 (permalink) Old 09-19-2006, 11:32 AM
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ehhh...if you're serious about improving your biceps, you're going to have to split up that upper body workout and have a day for just bi's. Or maybe back and bi's...or something similar. But dont do your whole upper body in one day...thats not gonna get you too far.

For a bicep workout try:

-warm up
-EZ bar preacher curls x4 (pyramid)
-lower cable curls (flat bar) x3
-supinating seated dumbell curls x3
-lower cable curls (rope) x3
-standing reverse curls x3
-seated curl machines x2(lower motion) x2(upper motion)
-21's to finish off

Add a few sets of back (or other muscle) between for resting. Thats just a basic routine...things can be subsituted as with any workout. I have a spreadsheet i can send you of a good workout breakup if you'd like.
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post #5 of 35 (permalink) Old 09-19-2006, 11:34 AM
 
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switch up your routine. try a new exercise for a few weeks, then go back and try the 85lbs.
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post #6 of 35 (permalink) Old 09-19-2006, 11:53 AM
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start doing more reps.. if you are only doing 5 reps of 75 you have no bussiness going back up.. shoot for 8-12 reps.. and then move up.

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post #7 of 35 (permalink) Old 09-19-2006, 01:15 PM
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Quote:
Originally Posted by White_lightning
start doing more reps.. if you are only doing 5 reps of 75 you have no bussiness going back up.. shoot for 8-12 reps.. and then move up.
I was gonna suggest something similar, but even higher rep range. Hos muscles need a shock if he's plateaued like that. I'd suggest backing off the weight, and doing sets of 15-16, with perfect form, and to complete exhaustion for two weeks. Muscle failure at 5-8 reps is a totally different experience than when doing high reps. You have to get the weight just right to hit your target rep range. For the next two weeks add enough weight to fail at 8-10 reps. Throw some glutamine in with your Muscle Milk, get plenty of rest, and your arms will have no choice but to grow.

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post #8 of 35 (permalink) Old 09-19-2006, 01:21 PM
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5 reps is fine.. for a HEAVY set after you have done alot of reps..
but if you cant do 8-12.. dont do 5.

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post #9 of 35 (permalink) Old 09-19-2006, 02:54 PM
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I'm with white lightning. If you're body is used to only five reps with a certain weight, you're probably not gonna increase too much with a heavier weight.
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post #10 of 35 (permalink) Old 09-19-2006, 03:03 PM
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Quote:
Originally Posted by poopnut2
I'm with white lightning. If you're body is used to only five reps with a certain weight, you're probably not gonna increase too much with a heavier weight.
Which also goes along with what I said, he needs to take two steps back in order to take three forward.

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post #11 of 35 (permalink) Old 09-19-2006, 03:12 PM
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Quote:
Originally Posted by The Raven
Which also goes along with what I said, he needs to take two steps back in order to take three forward.
get off my band wagon bitch!!!


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post #12 of 35 (permalink) Old 09-19-2006, 03:14 PM
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If you want big arms do standing barbell curl as your first exercise. Finish up with the preacher bench and dumbbell stuff.
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post #13 of 35 (permalink) Old 09-19-2006, 03:16 PM
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Quote:
Originally Posted by White_lightning
get off my band wagon bitch!!!


Fine, I didn't wanna play bass anyway!


Standing Hammer curls have always been my favorite for mass/strength.

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post #14 of 35 (permalink) Old 09-19-2006, 03:43 PM
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If you want big arms do steroids.
In short.
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post #15 of 35 (permalink) Old 09-19-2006, 03:45 PM
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In short.
lol
when i hit natural 22s... i'll holla at you

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post #16 of 35 (permalink) Old 09-19-2006, 09:22 PM
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Yeah i forgot to mention that 5 reps for a bicep workout is very low. Try and stay in the 8-10 range.



And shit...i just hope to be in the 18.5 range by the end of the year.
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post #17 of 35 (permalink) Old 09-20-2006, 12:45 AM
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The 5x5 workout may work on most muscle groups but when it comes to smaller muscles and the bicep is, you need more reps. I 4th and pass the motion of more reps.
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post #18 of 35 (permalink) Old 09-20-2006, 01:07 AM
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You can start out by doing 2 sets of 8 reps 65lbs, than 2 sets of 8 reps 55lbs and again same as above with 45lbs. Try that 4 two weeks and you will on your way 2 a better bicep. Good luck.
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post #19 of 35 (permalink) Old 09-20-2006, 08:37 AM
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Quote:
Originally Posted by White_lightning
lol
when i hit natural 22s... i'll holla at you

I had 20" biseps my senior year. I did shit tons of bisep work outs... I would start with flat bench bar 3 sets of 10-12 25# -35# then 45#. In between I would do shrugs or abs. Then move to standing curl bar not sure what its called but the bent bar and do 21's with 3 sets.. Then hammer curls, then cable pull's, then preacher. All the work outs consited of 3 sets of 10 except for the 21's.. I started off light and got heavyier every other week or soo.

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post #20 of 35 (permalink) Old 09-20-2006, 10:23 AM Thread Starter
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Thanks for all the suggestions. I thought low rep-high weight was the key to muscle growth. I'll start on a revised work out plan for bicpes, shift some other excersises around and try to free up more time.

How about this instead...
Warm up:
2 x 10 - dumb bells w/ light weight
Then:
3 x 10 - curl bar, preacher
3 x 10 - standing cable curl
3 x 10 - dumb bell hammer curl, standing
3 x 10 - standing curl bar

Do I keep the weight the same on all 3 sets? It'll take me a while to figure out what weight will get me to failure on the 10th rep. Is 3 x 10 good or should I keep it at 5 x 10? Is this enough? Also, what are 21's?




Here's the current...
Warm up:
2 x 5 - 30 lb dumb bells,
Then:
5 x 5 - 75lbs ez curl bar, preacher style
5 x 5 - 105 lbs, standing cable curl

George
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post #21 of 35 (permalink) Old 09-20-2006, 11:35 AM
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Quote:
Originally Posted by Al Capown
I had 20" biseps my senior year. I did shit tons of bisep work outs... I would start with flat bench bar 3 sets of 10-12 25# -35# then 45#. In between I would do shrugs or abs. Then move to standing curl bar not sure what its called but the bent bar and do 21's with 3 sets.. Then hammer curls, then cable pull's, then preacher. All the work outs consited of 3 sets of 10 except for the 21's.. I started off light and got heavyier every other week or soo.
yup.. im sitting at natural 21s..
5x5 is great for BIG muscle groups.. for biceps its not so great IMO.. REP TIME!

D.
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post #22 of 35 (permalink) Old 09-20-2006, 11:38 AM
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Quote:
Originally Posted by George G.
Thanks for all the suggestions. I thought low rep-high weight was the key to muscle growth. I'll start on a revised work out plan for bicpes, shift some other excersises around and try to free up more time.

How about this instead...
Warm up:
2 x 10 - dumb bells w/ light weight
Then:
3 x 10 - curl bar, preacher
3 x 10 - standing cable curl
3 x 10 - dumb bell hammer curl, standing
3 x 10 - standing curl bar

Do I keep the weight the same on all 3 sets? It'll take me a while to figure out what weight will get me to failure on the 10th rep. Is 3 x 10 good or should I keep it at 5 x 10? Is this enough? Also, what are 21's?




Here's the current...
Warm up:
2 x 5 - 30 lb dumb bells,
Then:
5 x 5 - 75lbs ez curl bar, preacher style
5 x 5 - 105 lbs, standing cable curl
when doing 21's I do the curl bar pick a good weight. Then start at ur waist and go up half way 7 times then on last one I pull up to mid torso and start there to top of chest 7 times last one start at waist for full extention and go all the way up 7 times. More weight less reps gives size, less weight more reps gives ur definition and more stamina.. also when doing biceps I allways uped the weight every set, sometimes on last set with most weight I would go until I just couldnt lift nemore, instead of the 10reps that goes for all types..

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post #23 of 35 (permalink) Old 09-20-2006, 11:39 AM
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Quote:
Originally Posted by White_lightning
yup.. im sitting at natural 21s..
5x5 is great for BIG muscle groups.. for biceps its not so great IMO.. REP TIME!

Nice im shooting for 22-23 since I am bigger now.. Ur weight and height if u dont mind me asking?? Ofcourse im all natural, The 20"s was done with no supplements of anykind just eating a chit load and busting ass.

Also the bench bar was the 45# bar w/weights if I was un clear.

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post #24 of 35 (permalink) Old 09-20-2006, 12:02 PM
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Quote:
Originally Posted by George G.
Here's the current...
Warm up:
2 x 5 - 30 lb dumb bells,
Then:
5 x 5 - 75lbs ez curl bar, preacher style
5 x 5 - 105 lbs, standing cable curl
That's no where near enough to get your arms growin'. You're new plan sounds much better, and I still say that you do that for two weeks, up the reps to the 14-15 rep range for the next two, and then back down the following two. Failure on each set is key, so focus more on intensity, than numbers of reps, but keep your weight in the right range to fail close to the right rep range. After 6 weeks of that you are guaranteed to be stronger in your 5 rep lifts.

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post #25 of 35 (permalink) Old 09-20-2006, 12:05 PM
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Quote:
Originally Posted by Al Capown
Ofcourse im all natural, The 20"s was done with no supplements of anykind just eating a chit load and busting ass.

Also the bench bar was the 45# bar w/weights if I was un clear.
Damn, I can't even break 17.5, I need a new protein powder.

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post #26 of 35 (permalink) Old 09-20-2006, 12:10 PM
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Quote:
Originally Posted by The Raven
Damn, I can't even break 17.5, I need a new protein powder.

I have size on my side allready. Im 6'2" 245, Naturaly thick

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post #27 of 35 (permalink) Old 09-20-2006, 12:18 PM
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im 5'7" 318

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post #28 of 35 (permalink) Old 09-20-2006, 12:28 PM
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Quote:
Originally Posted by Al Capown
I have size on my side allready. Im 6'2" 245, Naturaly thick
Genetics definitley is the number one factor to any lifter's potential. I'm 5'10" 198, but I work hard for a little guy.

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post #29 of 35 (permalink) Old 09-20-2006, 12:30 PM
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im 5'7" 318


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post #30 of 35 (permalink) Old 09-20-2006, 12:43 PM
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post #31 of 35 (permalink) Old 09-20-2006, 03:01 PM
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post #32 of 35 (permalink) Old 10-04-2006, 08:37 AM Thread Starter
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Ok, after a few weeks. Here's the bicep workout so far. I can definitely feel better pumps after I'm done.

WARM UP:
Dumb bell curls- 2x5 @ 35lbs

WORKOUT:
Dumbbell hammer curl- 3x10 @ 25lbs Not really failing here, I could probably bump this up to 30lbs
Standing EZ Curl- 3x10 @ 70lbs
Standing Cable Curl- 3x10 @ 95lbs
Preacher EZ Curl- 10 @ 60lbs, 5 @ 60lbs and 5 @ 60lbs (I'm trying to get this exercise to 3x10 but my arms are dead by now)

What do 'ya think?

I also quit taking muscle milk cause I think I wasn't really burning all the fat and sugar that was in it. Gonna switch back to whey and probably stay on creatine.

George
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post #33 of 35 (permalink) Old 10-04-2006, 08:57 AM
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sounds good I wish I could remember the names of all my work outs.. I try to do all 3 sets of every thing x10 and every set I raise the weight, last set I go untill I just cant pick it up nemore..


This is the Protien stuff im taking

http://www.global-nutrition-inc.com/do-004.html


Last edited by Al Capown; 10-04-2006 at 09:02 AM.
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post #34 of 35 (permalink) Old 10-09-2006, 08:57 AM
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If i ever finish out my last set of 10 i always go up in weight next time.
6'2" 182 lbs rolling on 16's
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post #35 of 35 (permalink) Old 10-11-2006, 09:20 PM
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jack off a little more
I got a pair of 22's. Hell my tricep is the biggest part of my arm. I'm a powerlifter and It's hard for me to get a ball so, I just beat the shit out of the tricep.
seriously the preacher is for shape. If you want to build mass and strenght you need to get ona straight bar (45lb bench bar and work on it for a while, also cut back to once a week)
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