bicep exercise? - Philippine Bodybuilding and Fitness Board

mcridder009 · Member

bicep exercise?

mcridder009 · Member

hello! tao po.. buhay pa ba ung mga tao d2? mukhang ako nalang ata.. heheheh

kuya_006 · Member

i think you posted your topic in d wrong place...

well, i think you should train your whole body... besides, give your biceps some rest... gains are not during exercise but after it.. at saka sa tingin ko, mali ang interpretation mo sa nabasa mong magazine...

mcridder009 · Member

ahh thanks kuya! ei kung ang gawin ko nalang is bicep-mwf then tth-tricep? okay lang kaya to, pag weekend lang kasi me nakakapag workout, wala talaga akong tym..

billyboy · Senior Member

May I add some advice?Tama si kuya,rest is important.Make sure you eat the right kind of foods(protein) and have enough of it in your daily diet.Kasi even if everyday you work your biceps to the max,kung wala namang building blocks for muscle(protein),wala ding results.Variety of biceps exercises is also adviced.Baka yun na lang lagi ang ginagawa mong exercises kaya your biceps are used to it.Shocking the muscles is important for growth.Hope that helps

mcridder009 · Member

here's my new sched, it looks like you're not agree w/ my previous sched! pls have a comment..

saturday - chest, lats, bicep & abs @ gym
sunday - back & lats, tricep, abs and legs @ gym
monday - rest day
tuesday - bicep & forearms only @ home
wednesday - rest day
thursday - tricep & forearms only @ home
friday - rest day

i'd think i'm eating the right protein like beef(every luch time), pork(dinner) or fish(dinner), eggs(2eggs before i go to gym)
and i'd drink a milk 3-4x a day, breakfast, luchtime, sometimes meryenda, & dinner..
yun nga lang po every sat & sunday lang me nakakatikim ng "whey" OR "pro-rated" before workout, wala pa po kasing extra money para pambili!..

last question po mga master!, pwedi bang pagsabayin ang chest at tsaka back during workout?

kuya_006 · Member

what is your goal?

mcridder009 · Member

bucking..

billyboy · Senior Member

I think you mispelled your last entry:bulking.Anyway what I see is you overtrain yourself on sundays and saturdays.Do you lift heavy?Kasi kung puro mabibigat ang binubuhat mo on those days,overtraining ang labas.My humble opinion.Usually 2 muscle groups ang ideal per workout,not unless you train split.Tapos tuesdays and thursdays arms lang ang workout mo.Better spread it out.Remember muscles grow most during rest periods.Yung question mo na chest and back pwede din opposing muscle groups,usually nga lang ang nakaugalian is 1 major and 1 minor group ang ginagawa.It's really up to your choice.My personal opinion only

mcridder009 · Member

OK thanks for your advise billyboy!..

kingkaboodles · Senior Member

(thread moved)

how old are you mcridder009? no choice, sat & sun ka lang ba makakapunta sa gym? the key to bulking-up is to rest-exerciese-eat-rest. billy's right, possible ang Overtraining sa sched mo. target training is for intermediate-advance level. looking @ your sched, seems like you want bigger arms, right?

tweak natin.

sat - chest, shoulders, tri, @ gym
exercises: incline barbell press, flat barbell press, dips, db lateral raises, lying tricep extensions.

sun-legs, back, bi, abs @ gym.
exercises: squats, leg curls, wide grip lat pulldowns, barbell rows, 3 sets barbell curls then last set cheat curls (total 4 sets,) abs

mon - rest

tue-Tri, calves, abs @ home!
exercises: reverse dips, db kickbacks, standing db calf raises (3 sets 25reps), weighed crunches.

wed - rest

thu - bi, forearms, calves, abs @ home!
exercises: concentration curls, zottman curls, db wrist curls, standing db calf raises (3 sets 25reps), reverse crunches.

friday - rest

hth.

billyboy · Senior Member

Add ko din aside from sa mga sinabi ni King,kung twice a week ka lang pwede sa gym,try to work out the ff. muscles sa gym:legs,chest,back.Most likely you have a set of dumbells sa bahay.Kaya pwede na yung shoulders,biceps and triceps sa dumbells.Yung iba mas conveniet kung sa gym mo gagawin bec. of the availabilty of the exercise equiptments.Practicality na lang.

mcridder009 · Member

thank you very much for all your reply guys!..

vintage vixen · Member

You can't just focus on one part of your body to build muscle. In addition, muscles need to rest, repair and recover so you don't have to train it everyday.

IronHeaD · Senior Member

you can train everyday, pero wag naman bicep lang.