Comments on: The Top 5 Best Biceps Exercises http://www.projectswole.com/weight-training/the-top-5-best-biceps-exercises/ A place where beginner, amateur, and experienced athletes can maximize their physical potential. Fri, 02 Dec 2011 21:26:37 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Steve http://www.projectswole.com/weight-training/the-top-5-best-biceps-exercises/comment-page-2/#comment-74603 Steve Mon, 10 Oct 2011 18:48:26 +0000 http://www.projectswole.com/?p=885#comment-74603 You can still gain plenty of muscle at your age. Train your triceps hardest because they make up 2/3 of your total arm mass. Use free weights and compound movements instead of machines and isolation movements. You can still gain plenty of muscle at your age. Train your triceps hardest because they make up 2/3 of your total arm mass. Use free weights and compound movements instead of machines and isolation movements.

]]> By: Steve http://www.projectswole.com/weight-training/the-top-5-best-biceps-exercises/comment-page-2/#comment-74596 Steve Mon, 10 Oct 2011 18:33:24 +0000 http://www.projectswole.com/?p=885#comment-74596 No need to do push ups on chest day after all that other stuff. Too many sets for biceps. They are small. Pick two of those exercises and perform only 2 intense sets of each. I don't know what front and back shoulder lifts are, and dumbbell flies are not for shoulders. Stick with overhead press movements - military press, dumbbell press, push press. You only need 2 shoulder exercises each workout, not 4. Triceps are overkill as well. Back off on the total volume, but keep dips and close grip push ups, but alternate in lying French press from time-to-time. Also, where is your leg and back training? Abs? No need to do push ups on chest day after all that other stuff. Too many sets for biceps. They are small. Pick two of those exercises and perform only 2 intense sets of each. I don’t know what front and back shoulder lifts are, and dumbbell flies are not for shoulders. Stick with overhead press movements – military press, dumbbell press, push press. You only need 2 shoulder exercises each workout, not 4. Triceps are overkill as well. Back off on the total volume, but keep dips and close grip push ups, but alternate in lying French press from time-to-time.

Also, where is your leg and back training? Abs?

]]> By: Steve http://www.projectswole.com/weight-training/the-top-5-best-biceps-exercises/comment-page-2/#comment-74595 Steve Mon, 10 Oct 2011 18:28:30 +0000 http://www.projectswole.com/?p=885#comment-74595 Chest, back, and legs, being large muscles, should be 2-3 exercises for a total of 7-9 working sets. Shoulders and triceps, being medium sized muscles, should each be 2 exercises for a total of 5-6 working sets. Biceps are very small and really only need 1-2 exercises and 4-5 total sets, especially if you are training back properly. Chest, back, and legs, being large muscles, should be 2-3 exercises for a total of 7-9 working sets. Shoulders and triceps, being medium sized muscles, should each be 2 exercises for a total of 5-6 working sets. Biceps are very small and really only need 1-2 exercises and 4-5 total sets, especially if you are training back properly.

]]> By: Rajat http://www.projectswole.com/weight-training/the-top-5-best-biceps-exercises/comment-page-2/#comment-74566 Rajat Mon, 10 Oct 2011 09:58:30 +0000 http://www.projectswole.com/?p=885#comment-74566 Currently I follow the following plan: Chest: Flat Press- 3*10; Inclined Press- 3*10; Declined Press- 3*10; Push ups- 3 sets Biceps: Alternating rotating dumbbell curl- 3*10; Barbell Curl- 3*10; Concentration- 3*10; Hammer Curl- 3*10 Shoulders: Front Shoulder Lifts- 3*10; Back Shoulder Lifts- 3*10; Dumbell Flies- 3*10; Dumbell Press- 3*10 Triceps: Dips- 3 sets; Close grip push ups- 3 sets; Lying French Press- 3*10; One Hand Dumbell Curl- 3*10.... Please suggest me how can I make my routine better...and what should be the ideal number of workout sets for each of these muscles. Currently I follow the following plan:
Chest: Flat Press- 3*10; Inclined Press- 3*10; Declined Press- 3*10; Push ups- 3 sets
Biceps: Alternating rotating dumbbell curl- 3*10; Barbell Curl- 3*10; Concentration- 3*10; Hammer Curl- 3*10
Shoulders: Front Shoulder Lifts- 3*10; Back Shoulder Lifts- 3*10; Dumbell Flies- 3*10; Dumbell Press- 3*10
Triceps: Dips- 3 sets; Close grip push ups- 3 sets; Lying French Press- 3*10; One Hand Dumbell Curl- 3*10….
Please suggest me how can I make my routine better…and what should be the ideal number of workout sets for each of these muscles.

]]> By: Rajat http://www.projectswole.com/weight-training/the-top-5-best-biceps-exercises/comment-page-2/#comment-74565 Rajat Mon, 10 Oct 2011 09:47:50 +0000 http://www.projectswole.com/?p=885#comment-74565 I normally do biceps with chest and triceps with shoulders....Could you please tell me how many sets of exercises should I for each of the above body parts? I normally do biceps with chest and triceps with shoulders….Could you please tell me how many sets of exercises should I for each of the above body parts?

]]> By: tony cordina http://www.projectswole.com/weight-training/the-top-5-best-biceps-exercises/comment-page-2/#comment-73290 tony cordina Wed, 21 Sep 2011 09:49:47 +0000 http://www.projectswole.com/?p=885#comment-73290 Hi Steve, I am 47 years old. I started with training ten months ago. I attend a local gym. My workouts are: Mon: Chest Tues: Back Wed: Arms Thurs: Shoulders Fri: Legs Sat: Cardio Sun: Off I want to enlarge my arms because they are small. What can I do? I am a middle-aged man now and so I think that it was a little bit late for me to gain some more muscles :) What is your opinion, please? There's any idea to gain some big triceps and biceps? Thanking you in advance. Kind regards, tony. Hi Steve,

I am 47 years old. I started with training ten months ago. I attend a local gym. My workouts are:
Mon: Chest
Tues: Back
Wed: Arms
Thurs: Shoulders
Fri: Legs
Sat: Cardio
Sun: Off

I want to enlarge my arms because they are small.
What can I do?
I am a middle-aged man now and so I think that it was a little bit late for me to gain some more muscles :)

What is your opinion, please?

There’s any idea to gain some big triceps and biceps?

Thanking you in advance.

Kind regards,
tony.

]]> By: Steve http://www.projectswole.com/weight-training/the-top-5-best-biceps-exercises/comment-page-2/#comment-72874 Steve Wed, 14 Sep 2011 02:37:29 +0000 http://www.projectswole.com/?p=885#comment-72874 I like your workout. You could even do it Mon/Tue/Thurs/Fri for a couple week to shock the old body into growth, eh? I like your workout. You could even do it Mon/Tue/Thurs/Fri for a couple week to shock the old body into growth, eh?

]]> By: Steve http://www.projectswole.com/weight-training/the-top-5-best-biceps-exercises/comment-page-2/#comment-72863 Steve Wed, 14 Sep 2011 02:12:56 +0000 http://www.projectswole.com/?p=885#comment-72863 See my Fat Loss for Men workout routine. See my Fat Loss for Men workout routine.

]]> By: Deepak http://www.projectswole.com/weight-training/the-top-5-best-biceps-exercises/comment-page-2/#comment-72819 Deepak Tue, 13 Sep 2011 05:01:02 +0000 http://www.projectswole.com/?p=885#comment-72819 hi,pls sugges me weekly rutin of gyim from monday to saturday. I am 30 year old & doing gyim last 4 monts. I want make abs. hi,pls sugges me weekly rutin of gyim from monday to saturday. I am 30 year old & doing gyim last 4 monts. I want make abs.

]]> By: jeremy http://www.projectswole.com/weight-training/the-top-5-best-biceps-exercises/comment-page-2/#comment-72322 jeremy Thu, 01 Sep 2011 05:54:22 +0000 http://www.projectswole.com/?p=885#comment-72322 Steve, I'm trying to develop my own program that suits my goals and gives me some results. Do you see any problems with the following split? Monday-(Leg/shoulders) Hang Cleans, Front Squats, Military Press, Deadlift Wednesday-(Chest/Back/Arms/Abs) Weighted Chinups, Weighted Dips, Abs, Barbell Row, Diamond Pushups, Abs, Bicep Iso, Tricep Iso, Abs Friday-Repeat last Monday muscle groups with either same or different movements or higher rep schemes (endurance) for example Military Pressing, followed by a circuit lunges, sprints, jump squats, Next Monday-Repeat Last wednesday muscle groups with either same or different movements or higher rep schemes. Bodyweight Dips, Bodyweight Pullups, Dumbell Row, Bench Press, etc. Next Wednesday-Repeat First monday's workout (Legs/Shoulders) Next Friday-Repeat first wednesday's workout (chest/back/arms/abs) Steve, I’m trying to develop my own program that suits my goals and gives me some results. Do you see any problems with the following split?

Monday-(Leg/shoulders) Hang Cleans, Front Squats, Military Press, Deadlift

Wednesday-(Chest/Back/Arms/Abs) Weighted Chinups, Weighted Dips, Abs, Barbell Row, Diamond Pushups, Abs, Bicep Iso, Tricep Iso, Abs

Friday-Repeat last Monday muscle groups with either same or different movements or higher rep schemes (endurance) for example Military Pressing, followed by a circuit lunges, sprints, jump squats,

Next Monday-Repeat Last wednesday muscle groups with either same or different movements or higher rep schemes. Bodyweight Dips, Bodyweight Pullups, Dumbell Row, Bench Press, etc.

Next Wednesday-Repeat First monday’s workout (Legs/Shoulders)

Next Friday-Repeat first wednesday’s workout (chest/back/arms/abs)

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