Advice for training biceps?
I am a female, 145 pounds, 170cm tall.
I work out 5 days a week doing 1 hour cardio & 1 hour lifting.
I began this training program about 2.5 months ago...
I am having trouble developing muscle in my biceps, although I have a little amount of muscle, I want more for the amount of work I do...
Any tips on how to accelerate my growth?
I currently do about 4x10 of biceps curls
3x10 standing barbell curls
and 3x10 of when you have a straight arm and left it in towards your boob (not sure what its called)
& some for back with use biceps
I usally use about 5kg
would it better to try and do 8 reps of 6kg, and then15 reps of 4 kg, then 20 reps of 2kg... without resting. I have heard this is really good for tearing muscles? I have enough protein & sleep.
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Instead of decreasing the weight, increase it and your rep range will decrease automatically.
Vary your workout to choke your muscle each week like (you switch between A and B)
biceps workout A :
- barbell curl
- isolation ez-bar curl
- seated alternated curl
biceps workout B :
- low pulley curl
- isolation dumbell curl
- seated inclinate curl
I also like to read some tips on bodybuilding.com (the link goes on biceps training tip)
Lift big to get big
This goes for every muscle, biceps, quads, triceps, back, front, and side-to-side.
Aim for 3-5 set of 8-12 reps at least twice a week, and try to increase the amount you lift consistently.
Also, remember the biceps are responsible for more than just elbow flexion, but also for wrist supination. So I'd recommend doing dumbbells biceps curls, holding the dumbbell so your palms face your thighs at the bottom of the movement and as you raise them twist your wrist so your palm faces your shoulders at the top of the movement.
Your biceps are not going to grow if you're in a caloric deficit. You can only preserve the muscle you already have while your body sheds fat. Eventually your biceps will appear more toned as you lose fat and retain the muscle.
If you want to grow your biceps, you'll need to stop cutting and go on a bulk. Eat at a caloric surplus and lift heavy and you'll put on muscle mass.
You can't do both, though. You can't lose fat and grow muscle. It's one or the other.
Either way, you'd do well not to obsess too much about particular body parts. 2.5 months isn't that much time in the grand scheme of things where people spend years in the gym honing their bodies. Be patient. Don't fall into the trap of continually adjusting your routine because you're yearning for quicker results. There's only so much you can do in a short time period. Ultimately you have to just put in the time.
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