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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 ...


10

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 ...


7

Chin-ups Chin-ups pull-ups pull-ups pull-ups chin-ups pull-ups, chin-ups chin-ups. Chin-ups or pull-ups, as well as chin-ups, or chin-ups and pull-ups, alternating between chin-ups and pull-ups on different days, chin-ups chin-ups chin-ups, pull-ups chin-ups, chins, pulls, chinning and pulling. Specifically, chin-ups and pull-ups. Chin-up negatives, ...


7

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 ...


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 ...


5

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. ...


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 ...


5

Don't stop. It's not unusual to have one side of your body to be slightly stronger than the other. This is likely to be true, even if you don't workout. Think about it, if you are right haned, you will automatically use your right hand for most tasks you do. Therefore you are likely to be slightly stronger on that side of the body. When working out, ...


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

Muscle strains can be tricky to heal, mostly because people won't take the proper amount of time to let them heal properly. Given a full healing cycle, then you shouldn't have any more risk of reinjuring the bicep than any other muscle in the body. You note that the pain is in the center of the bicep, which almost precludes any tendon involvement, so it's ...


3

There are upper body movements that involve the biceps, but none that isolate them specifically like you can with dumbbells or machines. Examples include: Chin Ups Inverse Rows or high bar variation Basically anything that involves pulling will involve the biceps, and more so if you do it with a suppinated grip.


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

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 ...


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

Hammer curls are supposed to target the brachioradialis and brachialis muscle more directly than a standard curl due to pronation.


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

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

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

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 ...


2

Technically, only genetics can increase your width. In the sense that, though there are exercise that are geared towards stimulating certain fibers in the muscle to increase its size in said area, if your genetic code does not contain the 'sequence' for bicep width, then it won't come as you may hope. I am of an athletic build and i can curl 50lbs, yet I ...


1

I always refer to yoga anytime I need to find a good stretching move. Please check the move below: Position: Seated, legs out straight. You yogis can criss-cross-apple sauce if you want to :) . Place palms down, fingers backward about a foot off the hip. You can play with how it feels to pull the palms off the floor and stretch the fingers long. ...


1

Chin-ups and pull-ups. If you don't have a pull-up bar, buy one, or go outside, parks and playgrounds will often have such facilities. If you don't have a pull-up bar, or while you're waiting until it arrives, you can do isometric bicep exercises, using eg. a table (putting your hands under and pulling it up) or a towel (putting it eg. under your toes and ...


1

There are tons of articles online that will give you bigger arms in just X weeks (tm). But the general gist is this: Work your biceps and triceps at least twice a week each, but not on the same day. For biceps, curls using dumbbells, hands pronanted will provide maximum stimulation for your biceps. For triceps, close grip push-ups, triceps extensions, ...


1

Doing push-ups and pull-ups is great. However, since you're doing them so frequently and with so much repetitions, your muscles are getting used to it. You have to shock your muscles to get them to grow. Now, what does that mean? Actually it's simple: switch up your rotation! Try 1 push-up over 12 seconds: push up slowly, then hold, then go down slowly ...


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 ...



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