Biceps too small?

Stabber · 12-09-2007, 11:31 AM

Hey mates, today I was told by a guy that my biceps don't follow the rest of my body, I just wanted you guys opinion, and if you see something else I should focus more on, please go ahead and tell me.. Here is some pics.

**under construction** · 12-09-2007, 02:14 PM

whats your regular bicep routine? your shoulder and chest do seem to outshine your lat width and bicep developement so maybe your whole split would help sets reps exercises the whole shabang!

**Thomas_Rivera** · 12-09-2007, 02:30 PM

Give us your full routine.

What helped me to bring up my biceps was that i started to train them on leg days.

Stabber · 12-09-2007, 02:39 PM

Kinda hard giving a routine when I have no idea what the different exercises are called in english :( Any website I can go see the different names on?

Only thing I can say is that I'm currently not doing any exercise that focus on my biceps alone.

First of all I can try to explain at least.

Chest/Arms:
-Bench press. 8reps. 3-4sets.
-Military press 8reps. 3-4sets.
-Lie down and work out my triceps by stretching the weight bar over my head and bending my arms so the weight bar almost touches my forehead, and then up again. 8reps. 3-4sets.
-Think it's called a dumbbell lateral raise. 8reps. 3-4sets.
-I take a weight bar and workout my forearm with a Cable Wrist Curl.. but just with the weight bar and not the cable

Back:
-Bend over the weight bar and "draw" it up. 8reps. 3-4sets
-Weight bar in one hand and do the same thing almost, but with a knee on the bench. 8reps. 3-4sets.
-Machine: Pull the wire from above down behind my neck.
-Stand up with dumbbells in both hands and pushing my neck upwards.

Omg I'm sorry I have no clue what the different exercises are called :( I hate being from Denmark .. for sure.

**under construction** · 12-09-2007, 03:10 PM

ExRx (Exercise Prescription) on the Net

Stabber · 12-09-2007, 03:16 PM

Quote:

Originally Posted by under construction

ExRx (Exercise Prescription) on the Net

Tried to explain my routine in the post above, hope you can understand it >_<

cmart315 · 12-09-2007, 04:38 PM

Quote:

Originally Posted by Stabber

-Lie down and work out my triceps by stretching the weight bar over my head and bending my arms so the weight bar almost touches my forehead, and then up again. 8reps. 3-4sets. Skull Crushers
-Think it's called a dumbbell lateral raise. 8reps. 3-4sets.
-I take a weight bar and workout my forearm with a Cable Wrist Curl.. but just with the weight bar and not the cable

Back:
-Bend over the weight bar and "draw" it up. 8reps. 3-4setsBarbell Rows
-Weight bar in one hand and do the same thing almost, but with a knee on the bench. 8reps. 3-4sets.Sounds like DB rows
-Machine: Pull the wire from above down behind my neck.Lat Pull Downs
-Stand up with dumbbells in both hands and pushing my neck upwards. Shrugs

Omg I'm sorry I have no clue what the different exercises are called :( I hate being from Denmark .. for sure.

Honestly man you need to start doing some more things for the rest of your body. I'd look around in the training section for some good splits if I were you. If you still can't find any I or someone else on here can get you one.

Stabber · 12-09-2007, 04:42 PM

Quote:

Originally Posted by cmart315

Honestly man you need to start doing some more things for the rest of your body. I'd look around in the training section for some good splits if I were you. If you still can't find any I or someone else on here can get you one.

I want to do more exercises, but I kinda only have myself to figure out what and how :( It's not easy to stand alone and find out all this, and the exact right way to do it. I don't have all the fancy facilities available, I have a few machines and rest is done with weight bar and dumbbells. Should be good enough, but still damn tough figuring out all of the exercises myself, I could hurt myself bad over the time if I do it wrong. Would be great with like a video of a good routine for the different body parts, or a picture series which shows a good routine. Can't find it anywhere tho :(

Raab · 12-09-2007, 06:28 PM

The best Mass builder is actually Dumbbells and Barbells, Sir!

cmart315 · 12-09-2007, 06:38 PM

I assume from your posts that you aren't working out at a gym or most likely at your house or something similar?? You can get a lot done with just a barbell and dumbbells.

For starters, to answer your question about your biceps, I definitely suggest starting give your biceps a day where you simply target them and your triceps together. For biceps you can use your barbell and do 3-4 sets of 8-12 reps by doing barbell curls for your first exercise. I'm not sure about how much knowledge you have about this so just in case here is a instructional video, its very basic and easy ( YouTube - How to Do Standing Barbell Curls: Arm Exercises ). Next I would take your dumbbells and do standing or sitting DB curls, once again here is a video ( YouTube - Alternating DB Curls 2 ). And for a third exercise I suggest one to develop more of the peak of your Bicep, and it is called a concentration curl, once again here is another video ( YouTube - Wala - 10 x 45lb Concentration Curl (both arms) ) Really focus on the squeeze at the peak of the contraction with this exercise. Then after biceps I would move to triceps. Hopefully this little bit at least helped you with how to develop your biceps more with limited equipment.

KM · 12-09-2007, 08:16 PM

try doing 21s they really helped me. gave me a nasty pump also. i just started spider curls aso. if you dont what these are - Bodybuilding.com - The Future Of Bodybuilding! Huge Bodybuilding Site. has an exercise database.

LEAN&CLEAN · 12-09-2007, 08:59 PM

you biceps are just fine..that guy was trying to bum you out..just keep pumping iron..