biceps or triceps? - Philippine Bodybuilding and Fitness Board

skinybutbeefy · Member

RE: biceps or triceps?

kingkaboodles · Senior Member

skinybutbeefy wrote:

pls. give me a good bicep prog. kasi ganito ang hitsura ng biceps ko, mahaba pero kulang sa height. gusto ko magkaron sya ng height. napag-iiwanan ng tris and delts. kainis. should i go high volume or high reps? pls advice naman sa mga big guns dyan. T-I-A.

pic link below:
http://xs.to/xs.php?h=xs31&d=05220&f=SIDE.JPG

eto nga pala ginagawa ko. once a week.
BB CURL 3x10X70 plus kung minsan may cheat 1x8x100
EZ on PREACHER 40x10X3 to failure kung may spotter
DB on PREACHER 30x10X3 to failure
PREACHER CABLE CURL(?) 30x10X3 to failure

more beef power!!!

di po ko owner nang big guns.

imo, more reps. instead of going 3 x 10 x 70 on your bb curl, why not try 3 (or 4) x 12 x 60 (or 50.) overload your biceps lang, up to the point na parang namamaga na - pero hindi ka pa ngawit. do everything in strict form, and try to hold the weight for 5 secs on the last rep. check out theveed's tip on choking the DB's.

hth!

theveed · PBFB Admin

suggestion ko try not to do too much pag Biceps.

Keep it strict, heavy and full range of motion...

Personally I stick to the ff exercises lang since eto lang nagrerespond sakin usually.

- olympic bar curls, strict form - back to wall
- cable 21's - do 7 reps from rest position to 45 deg, then without stopping, from 45deg to 120deg - 7 reps, then 7 reps from 120 deg to full contraction, then finish off with failure full reps. I usually do this last.
- concentration curls off preacher bench +/- failure with hold at peak
- lying incline db curls. full stretch.

I usually pick 3 of those per workout, then forget about the weight, basta hanggang di ko na maangat hehe.

I guess the key point is full stretch and keep it FLEXED allthroughout the motion...

skinybutbeefy · Member

Thanks to your replies:

King: i will try your suggestion. i will experiment on it. siguro nag-plateau na siya doon kaya ayaw na mag respond?

Prez: This is a different approach. can't wait to try on this. thanks sir.

more beef power!!!

faktory_27 · Member

i've read in some articles to continue bulking your arms you must also need to work your delts. specially front and rear

tEj Kumar · Jul 25, 2009

hi this is teju
i m passed 2 to 3 hours in gym but i not happy to my biceps pls give me best advice and suppliment than.
Pls help m

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