hey whats the secrect.. I also cannot build a nice peak in my biceps???

Check back tonite...I have to run out for a bit now... http://www.gixxer.com/forums/images/graemlins/wink.gif

spider curls and 21's http://www.gixxer.com/forums/images/graemlins/punk.gif

Hey ...wait a minute....
RYU,are'nt you eating like 1700 cals a day??
I'm not even going to bother writing it out as your dieting and it just ain't gonna work for you.When ya get down to weight,we'll talk http://www.gixxer.com/forums/images/graemlins/wink.gif

yeah but im still intaking like 200+ grams of protein a day!

Understood,but you'll need carbs in order to get any sort of pump from it.

Lets just forget about diet for now and assume your's is 110% on the money(that way I don't look bad when nothing happens http://www.gixxer.com/forums/images/graemlins/wink.gif)......also,not knowing any thing about your training,I would suggest:
Training Bi's& Tri's 2x a week,once heavy,once light.
Heavy day:
-Standing barbell curl:4 sets,6-8 reps
-Standing dumbell curl:4 sets,same reps as above
-Dumbell Hammer curls:4 sets,reps same
Later that week,light day:

-Standing cable bicep curl ,3 sets,12-15 reps
(this is done in the same rack as you do cable crossovers for chest.You would use a handle of each high pulley and curl the weight like your doing a double bicep pose,pausing and squeezing for 1 second at peak flexed position)

-cable/or dumbell concentration curls:3 sets,12-15 reps SQUEEZING and PAUSING for 1 second at top of curl.

-incline dumbell curl:3 sets,10-12 reps.Go for maximum stretch when dumbells are in prone position,palms facing ceiling.

thats it,although there are numerous supersets,drop sets,etc. that can also be utilized for maximum gains as well.

Just remember,if you train natural,when you cut calories to drop fat,you are inducing a CATABOLIC state.That is not conducive to muscle growth.You try it and you will soon overtrain and lose even more mass.I wish I could help ya better bro,but ya can't do both effectively at the same time.....

oldgixxer said:
Understood,but you'll need carbs in order to get any sort of pump from it.

Lets just forget about diet for now and assume your's is 110% on the money(that way I don't look bad when nothing happens http://www.gixxer.com/forums/images/graemlins/wink.gif)......also,not knowing any thing about your training,I would suggest:
Training Bi's& Tri's 2x a week,once heavy,once light.
Heavy day:
-Standing barbell curl:4 sets,6-8 reps
-Standing dumbell curl:4 sets,same reps as above
-Dumbell Hammer curls:4 sets,reps same
Later that week,light day:

-Standing cable bicep curl ,3 sets,12-15 reps
(this is done in the same rack as you do cable crossovers for chest.You would use a handle of each high pulley and curl the weight like your doing a double bicep pose,pausing and squeezing for 1 second at peak flexed position)

-cable/or dumbell concentration curls:3 sets,12-15 reps SQUEEZING and PAUSING for 1 second at top of curl.

-incline dumbell curl:3 sets,10-12 reps.Go for maximum stretch when dumbells are in prone position,palms facing ceiling.

thats it,although there are numerous supersets,drop sets,etc. that can also be utilized for maximum gains as well.

Just remember,if you train natural,when you cut calories to drop fat,you are inducing a CATABOLIC state.That is not conducive to muscle growth.You try it and you will soon overtrain and lose even more mass.I wish I could help ya better bro,but ya can't do both effectively at the same time.....



Hey Big guy...
Is this the way you train or is this what you reccomend for someone that wants to increase their arms size?
Doesn't training arms twice a week make them weak for larger muscle workouts?
Thanks

PHISH,your absolutely right.
But,this thread was kind of a spinn-off from a posting SicShift made and my response to him.....this is SicShifts qoute...

"I have a problem with my biceps too.

They're big but I have a lot of trouble building a nice peak on it. There just isn't a huge difference between flexed and unflexed. I'm going to really concentrate on them this time around and see what I can do with them. "

Without knowing any of RYU's training habits,or experience,and knowing about his current diet I was making a broad generalization.

This workout would be (and ideal)for SicShift to put a nice peak on his biceps.He knows what his body is doing,and would know if he was overtraining.

It also is only for a short period,or could be used for awhile.It just all depends on your body.I remember you telling me that you thought you were the only one who shrugged more then once a week when I told you I do it 4-5 times a week.Hardgainers have to use every possible approach in order to figure out a lagging bodypart,shrugging every day worked for me to get my traps to hang.If I slack off for a week,I think they shrivel up and hide.

I guess what I was saying is that the workout I posted would be for someone who is advanced and needed to add quality size and shape to their bi's.It is just one of several suggestions I could make.

Question about that Catabolic state. I thought HMB or CLA helped with that, I'm sure I could be wrong. That's a good routine, it's pretty much what I do - but without a light day. I did heavy and light days in highschool, but that's when I had more than enough time to do it and didn't have to wait around in the local gym for people to stop BSing.

I was in the best of shape in highschool, damn funny how stuff changes once in the real world.

CHiPZ,to be completely honest,the ONLY thing that will negate a Catabolic state when your dieting is lots of Testosterone and/or Growth Hormone.Then you basically can lose fat and not worry about lean tissue loss.

No over the counter products will work.Period.Sorry http://www.gixxer.com/forums/images/graemlins/dunno.gif

ryu750 said:
hey whats the secrect.. I also cannot build a nice peak in my biceps???



I am under the understanding that the peak is 100% genetics.. Some people have huge arms but not a nice peak.. Thats what everyone says on a bodybuilding forum Im on anyway.
olly

Olly,that is true.But,what you have to realize is that all of us here are far far from reaching their respective genetic potentials.With that said,there is always room for improvement even amongst the best of us.

oldgixxer said:
CHiPZ,to be completely honest,the ONLY thing that will negate a Catabolic state when your dieting is lots of Testosterone and/or Growth Hormone.Then you basically can lose fat and not worry about lean tissue loss.

No over the counter products will work.Period.Sorry http://www.gixxer.com/forums/images/graemlins/dunno.gif



Thanks for the info..

oldgixxer said:
PHISH,your absolutely right.
But,this thread was kind of a spinn-off from a posting SicShift made and my response to him.....this is SicShifts qoute...

"I have a problem with my biceps too.

They're big but I have a lot of trouble building a nice peak on it. There just isn't a huge difference between flexed and unflexed. I'm going to really concentrate on them this time around and see what I can do with them. "

Without knowing any of RYU's training habits,or experience,and knowing about his current diet I was making a broad generalization.

This workout would be (and ideal)for SicShift to put a nice peak on his biceps.He knows what his body is doing,and would know if he was overtraining.

It also is only for a short period,or could be used for awhile.It just all depends on your body.I remember you telling me that you thought you were the only one who shrugged more then once a week when I told you I do it 4-5 times a week.Hardgainers have to use every possible approach in order to figure out a lagging bodypart,shrugging every day worked for me to get my traps to hang.If I slack off for a week,I think they shrivel up and hide.

I guess what I was saying is that the workout I posted would be for someone who is advanced and needed to add quality size and shape to their bi's.It is just one of several suggestions I could make.



Understood.
Thanks Oh Gee

oldgixxer said:
Olly,that is true.But,what you have to realize is that all of us here are far far from reaching their respective genetic potentials.With that said,there is always room for improvement even amongst the best of us.



True.. I know you can make your arms bigger.. But you look at some peoples pics that have 18inch arms and they sorta looks smaller then my (slightly)over 16.5 inch arms. And mine look bigger cause there is more of a peak. Some peoples are just solid and dont really round up much..
But you are right..
olly

I am a competitive bodybuilder in Florida, NPC events. It comes down to several factors, Nutrition requirement must be met to induce graoth or getting into lean condition, you cannot do both at onnce, in order to get lean calories must be compromised with increased protein and reduced carbs in stages..TO add size given you have any genetic potential for growth then you must increase calories and body fat to an extent. One or the other must be the objective but both cannot be achieved at onnce. Anabolics make a world of differandce in both objectives. Getting lean is always a battle of keeping catabolic process at bay. I believe this is difficult to achieve without anabolics involved. I have done it both ways and I feel anabolics make a world of differance when leaning out , off season growth is easier without druigs...

Growth and test??????There are much safer anabolics fro one to use to achieve results. Test will normally just add fluid retention to the muscle short term adn once discontinued , goodbye..Growth Hormone will enduce growth but will also induce growth of your bones, intestines, heart, lungs etc. GH does not simply target muscle tisue, it increase tissues size throughout the body creating issues with jaw alighnment, your feet grow, hands ache adn hurt like grwing jpains. I feel if one is to use anabolics as a recreational of competitive bodybuilder like myself who makes no money from it and just enjoys it should start at the biottom of the anabolic food chain. If the little stuff work well use it and work your way up SLOWLY, don't go for the most dangerous and likey to cause side effects anabolics.

oldscoolgix said:
Growth and test??????There are much safer anabolics fro one to use to achieve results. Test will normally just add fluid retention to the muscle short term adn once discontinued , goodbye..Growth Hormone will enduce growth but will also induce growth of your bones, intestines, heart, lungs etc. GH does not simply target muscle tisue, it increase tissues size throughout the body creating issues with jaw alighnment, your feet grow, hands ache adn hurt like grwing jpains. I feel if one is to use anabolics as a recreational of competitive bodybuilder like myself who makes no money from it and just enjoys it should start at the biottom of the anabolic food chain. If the little stuff work well use it and work your way up SLOWLY, don't go for the most dangerous and likey to cause side effects anabolics.



The point I was trying to convey was that if your test levels are high enough(which would normally mean positive Nitrogen balance)you can fight off a catabolic state,I'm sure you know that if you compete.

As far as the GH,again,you and I both know that when you run GH your also running Slin and most likely T3 also.GH will burn fat,all the while building lean mass.

Just so you know I'm not talking out my ass,of course there is safer gear to run then test and GH,but if one or both of these have high enough levels in your bloodstream then you will fight off the catabolism and induce an anabolic state. http://www.gixxer.com/forums/images/graemlins/wink.gif

Welcome to this forum,we have alot in common and I'm sure we could have some pretty good PM conversations also http://www.gixxer.com/forums/images/graemlins/grin.gif

The peak is genetic...yer either born with or w/o it...

Hey guys just wanted to say thanx for the tips in this section.. I started doing lit bit here and there from all the tips AND WOW My bicep has gotten ALOT bigger

Cool http://www.gixxer.com/forums/images/graemlins/thumb.gif

Everyone is limited to what can be achieved by genetics. However that doesn't mean that an ectomorph can't put on mass and see 18 inch arms ( I am a great example of that). I think that oldgixx said it well that most of us in this forum will never see what our genetics will and will not let our bodies do. None of us will ever see our true potential and therefore will never know for sure if it is genetics holding us back from seeing our desired results, lack of hard work or muscle maturity.