Comments on: strong small arms http://www.musclebulletin.com/qna/archives/676 Ask or answer training, nutrition or supplementation questions here Sun, 05 Jul 2009 19:25:26 +0000 http://wordpress.org/?v=2.1.2 By: aaron http://www.musclebulletin.com/qna/archives/676#comment-1451 aaron Tue, 20 Nov 2007 12:10:24 +0000 http://www.musclebulletin.com/qna/archives/676#comment-1451 Firstly mmake sure you are not training them too often once a week. Twice maximum if they are your weak point.Unless of course you have the genetics of a super hero. Remember the bicep brachii is a small muscle and will breakdown or get damaged easy by overtraining. Like any other body part if you are looking for mass, get in train it hard and get out. Train to a point where you can do no more, rest and eat well before traing them again. Try, the following..... this work out hits the bicep head from 3 points. Standing cable curl (keep your elbows tucked in & steady) warm up reps. rest pick a weight to do 25 reps (this is known as pre exhausting, really gets the blood flowing. rest 4 reps 8 reps 15 reps ( as a drop set (no rest))done Seated decline dumbell curl ( suplinate the wrist) 3 sets 8 - 12 reps. done Ez bar curl or preacher curl 1 set 8 -12 4 reps 8 reps 15 reps ( as a drop set (no rest))done best of luck mate..... Firstly mmake sure you are not training them too often once a week. Twice maximum if they are your weak point.Unless of course you have the genetics of a super hero.

Remember the bicep brachii is a small muscle and will breakdown or get damaged easy by overtraining. Like any other body part if you are looking for mass, get in train it hard and get out. Train to a point where you can do no more, rest and eat well before traing them again.

Try, the following….. this work out hits the bicep head from 3 points.

Standing cable curl (keep your elbows tucked in & steady)

warm up reps. rest
pick a weight to do 25 reps (this is known as pre exhausting, really gets the blood flowing. rest
4 reps
8 reps
15 reps ( as a drop set (no rest))done

Seated decline dumbell curl ( suplinate the wrist)
3 sets 8 - 12 reps. done

Ez bar curl or preacher curl
1 set 8 -12
4 reps
8 reps
15 reps ( as a drop set (no rest))done

best of luck mate…..

]]> By: NICK http://www.musclebulletin.com/qna/archives/676#comment-1455 NICK Tue, 20 Nov 2007 17:52:10 +0000 http://www.musclebulletin.com/qna/archives/676#comment-1455 Definatley sounds like over training. Strength but no size. As aaron said once a week is more than enough. The rest is what lets the muscle grow, the biceps get worked when doing other exercises. Training them say three or four times a week is actually doing more harm than good. Rest, rest, rest mate. Definatley sounds like over training. Strength but no size. As aaron said once a week is more than enough. The rest is what lets the muscle grow, the biceps get worked when doing other exercises. Training them say three or four times a week is actually doing more harm than good. Rest, rest, rest mate.

]]>