Hot answers tagged biceps
13
It sounds like you've been focusing too much on high repetitions. 15-20 is an extremely high rep range for weightlifting. High reps don't increase strength. You need to do much more weight at lower reps to increase strength. After doing a low rep routine for several months, you should be able to have enough strength to do more than 15 bicep curls.
Here are ...
9
Lift heavy! If you can do 8 reps of a bicep exercise, you need more weight. If you can still lift your toothbrush the next morning, you need to add more weight. Since you know a lot of exercises, I'll skip that part. Here are some different way to do the exercises that may help:
Positives, negatives, and statics
Positives are what you're probably doing ...
6
We could give you all great advice on how to grow your biceps but I'm sure you've probably read a lot of that already. The reality is that genetics plays a major role in how your muscles grow. For me, my quads, glutes, and back grow pretty easily, however my arms and calves just can't seem to lag behind always. Some are the opposite and have a really easy ...
6
In general, warming up your muscles only requires performing the movement with lower weights. It's fine to use sets of 5 and then taper off the closer you get to your work weight.
However, if you are having pain in your hand, I would check your form. Is that pain shooting up from the elbow? If so, it's possible that you are putting too much strain on ...
6
Rock climbing is largely a skill sport, so to get better, climb more. Being generally fit also helps, but to be a better rock climber, you need to climb a lot.
If you want to specifically do extra work for rock climbing you should start off with identifying your weaknesses. From my experience in my climbing gym, the biggest weaknesses are grip strength and ...
5
I'd recommend you to get a pull up bar, as I think the pull up comes closest to real climbing. The models for the door frame are not that expensive. But it might be complicated to find the right door to make you still able to watch TV and I doubt you want to glue a ceiling mounted pull up bar to your living room.
So without a pull up bar, try inverted rows ...
5
In order to improve your strength needed for climbing, you should focus on pulling patterns:
inverted rows (horizontal pulling) are good, lay down under a table und pull yourself up. If this is too easy, place your feet onto a chair.
pull ups (vertical pulling). They are my favourite pulling exercise, they just give you so much strength, work your biceps ...
5
A couple thoughts:
1) The lifts referred to in the standards are the core performance lifts. Enhancing these will help an athlete perform better. We have these standards so we know what their weaknesses are and what we need to work on.
2) The lifts that you are referring to work the synergists of the standard lifts. For example, you could say a bicep curl ...
4
There's a lot of good stuff in the other answers here. Pullups and rows are great. Grip training at home (with Rock Rings or grippers) is awesome. I'd also emphasize 2 other things: core work, and general fitness.
Abs
A strong core is what's going to let you control your legs, and drive power between you lower and upper body, especially on overhangs. ...
4
I'll assume you are a novice lifter (since you're doing stronglifts), with a goal of strength.
You don't need additional tricep work. Triceps are worked every workout with either bench press or overhead press.
If you have the capacity for extra arm work at the end of a workout that included benching or pressing 5x5, you must be just beginning stronglifts. ...
3
I would recommend the book "Never Gymless" for someone in your situation, imo it is the resource for training without equipment. It has 100s of equipment free exercises for building all aspects of fitness including strength. Some of the exercises are listed below.
Strength Exercises:
Pushups, Diamond Pushups, Clapping Pushups, One handed Pushups, Pike ...
3
Is common to lost your body shape if you stop training for like one week. So if u can try to do some simple exercise on each muscle group to keep ur muscle warm up unless u are sick or injured.
I went to Taiwan for a week and to keep my body shape i am doing push up, using my luggage as weight to do squad and deadlift. It isnt as heavy as the weight i ...
3
Try to cut all barbell exercises and dedicate yourself to Dumbbell work for the next 2-3 months. Everyone always has a dominant arm or leg (throw, kick, etc with). Work on some grip training (holds 2 25-45pd plates with your fingers for time for e.g.), dedicate yourself to DB exclusive work (curls, pullovers, flys, bench, incline, raises, tricep, etc. 2 x ...
2
First of all, you might want to read this article, "Pull-up or Chin-up" by Mike Reinold to get a better understanding regarding chin-ups and pull-ups in general.
The truth is that chin-ups and pull-ups both target your lats somewhat equally (no significant difference according to EMG studies); however, as you know already that chin-ups will isolate the ...
2
You need to focus on the weak arm. I am so right handed I can't stand it. When I am in the gym I have to make a very concerted effort to isolate my left arm. I have also noticed that my left arm has naturally formed bad habits from being my non-dominant hand. So when you focus on it, also concentrate on proper form. Don't shy away from doing tricep-dips, ...
2
You're maintaining your muscle while resting after workouts. The resting period is when you're growing your muscle. NEVER overdo anything - i used to do it like that and wasn't worth it.
When you rest - take in protein rich foods or maybe some natural supplements and vitamins for speedy muscle growth and recovery.
2
Several things can affect the size and makeup of your muscles:
What you eat. Eating carbs post workout can help increase the size of the muscles for a time. Also, more fat in your muscle tissue adds to the bulk. If you burn that fat, the muscle appears to shrink even though the strength is unaffected.
How you train. Long endurance work makes muscles ...
2
I find it really hard to believe that you have a meagre 15 minutes each day to exercise. If that is the case, you should take a serious look at moving around your schedule to allow more time, at least half an hour to 40 minutes. Stay up later, prepare meals in advance to reduce time spent cooking, etc.
Before I explain some things that I do without ...
1
I think the problem is you are doing a large amount of repetitions on a limited number of exercises. It sounds like you are only doing two exercises.
Bodies are designed to adapt, if you just do the same two exercises over and over again you are only focusing on a limited number of muscles and they will easily adapt to this limited set of exercises and you ...
1
As you have noticed, Stronglifts does not have any direct arm exercises, and relies purely on compound exercises to grow arms. Make no mistake, Stronglifts will NOT give you puny "t-rex" arms, but the arms WILL be aesthetically underdeveloped; this is especially true with regards to the biceps.
Where you go from here depends on your priorities:
If you ...
1
Since you're being kind of vague here, I can only give you a vague answer. If your biceps are not improving, then you are not providing them enough of a stimulus to produce an adaptive response (growth) from them. I can do almost all the bicep training I need with chin-ups or weighted chin-ups.
What are your goals? Health? Longevity? Performance?
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