36 votes
Accepted

Why is 40 pushups a day not doing anything?

Please check if you are missing something from this answer on how to build muscle. The two most common things people mess up when trying to grow larger muscles are they don't eat enough, and they don'...
Eric Warburton's user avatar
10 votes

Barbell biceps curl - standing up or sitting down?

First of all, know that there is no ONE best way to curl. There are a few factors here to be aware of. Standing vs. seated When you curl standing up, it's very important that you try to keep your ...
Alec's user avatar
  • 18k
9 votes

Why is 40 pushups a day not doing anything?

It seems that if you insist on doing unweighted push-ups you have to build up to 100s of push-ups every day to see results (1). Personally I do push-ups with a weight plate on my back instead. That ...
Andy's user avatar
  • 3,717
8 votes

My biceps becomes stiff after one workout. How do I fix this?

This sounds like muscle fatigue and is absolutely normal and expected. This happens to every single person who works out. Your muscles aren't going to be able to curl forever during a workout session....
Alec's user avatar
  • 18k
5 votes
Accepted

Hip swing in concentric contraction of bicep curl

Concentration curls require you to sit on a bench with your elbow on your knee or thigh, so it would be physically impossible to swing your hips to the front. The entire point is to stabilize ...
DeeV's user avatar
  • 8,449
4 votes

What time shall I eat Protein? (a regular cyclist who wanna gain shoulders)

The most important thing is that you eat enough throughout the day. The only time window that is of any significance is the 1 or 1 and a half hours after working out. Consuming quality foods at this ...
MJB's user avatar
  • 4,161
4 votes

Home workouts that could grow bigger arms

I need suggestions for good home workouts that could grow bigger arms/biceps/forearms I only know of push-ups. A simple beginner routine could consist of push-ups targeting the triceps, pecs, and ...
Eric Warburton's user avatar
4 votes

Why is 40 pushups a day not doing anything?

Number of reps At 40 reps, you're training for endurance. That's great for toning - but not for putting on bulk. Some answers have suggested using a weight plate on your back. A simpler solution ...
Graham's user avatar
  • 221
4 votes
Accepted

Is Barbell Drag Curl mechanically useful for building biceps

Neither variation specifically develops the long heads of the biceps more than a regular bicep curl, because neither loads the long head of the biceps when it is fully elongated. Stretching of the ...
David Scarlett's user avatar
3 votes

Rest time and training other muscles

To work around this issue, you can divide your routine into push+abs, pull+legs. Because you're right: many exercises for your back also include your biceps. This is because your back is mainly used ...
Rick's user avatar
  • 53
3 votes

Biceps brachialis sorness but not brachii

If you're lifting to get stronger, progress is measured in your weights. If you're lifting to get bigger, progress is measured in the mirror and with a tape measure. Soreness is never a good ...
Eric's user avatar
  • 14.8k
3 votes
Accepted

Biceps workout without supplement pain more than 4 days: Do i need whey?

You are having DOMS (Delayed Onset Muscle Soreness). The only real way to mitigate it is to train more often. Taking whey (and other protein supplements) is useful when you can't eat enough to have ...
P154's user avatar
  • 242
3 votes

Best bicep improvement for a skinny 14-year old?

Tweaking what you currently have would be pointless. You need to follow an actual plan if you want good results. Under the best of circumstances a man can only realistically hope to build a single kg ...
JustSnilloc's user avatar
  • 4,412
3 votes

What's the best exercise to train the biceps?

Unfortunately, there can be no "the best" exercise, because any attempt to build your biceps will require you to do a lot of different exercises. Bicep curls can be varied in so many ways, ...
Alec's user avatar
  • 18k
3 votes

Why do we bicep curl?

Regarding the reverse curl I wouldn't say the reverse curl is "futile". It does have a certain grip component to it that I, as a climber, cherish. Constructing a more holistic bicep curl But ...
Alec's user avatar
  • 18k
3 votes

Why is 40 pushups a day not doing anything?

For reference I started seriously taking my fitness into account Mar 20 and went from this: to this: Some of my thoughts on my journey: To get to the same level of definition that you see on TV, ...
samuelsaumanchan's user avatar
3 votes
Accepted

Bicep Burn While Doing Arm Circles

The bicep is a bi-articular muscle crossing the shoulder as well as the elbow. This article, "The role of the biceps brachii in shoulder elevation" summarizes what is going on here. It is ...
Thomas Markov's user avatar
  • 4,201
3 votes

How to target short bicep head?

You're misunderstanding the effect of muscle elongation on selective bicep head hypertrophy. Higher resistance when the elbow is straightened does not specifically target the long head, and higher ...
David Scarlett's user avatar
2 votes

obtain mass on chest,biceps,triceps program

Can someone build chest,biceps and triceps making workout only the days i reffered?i am doing twice a day Yes, 3 days per week is adequate. Will i succeed ? We don't know. It depends entirely on ...
Alec's user avatar
  • 18k
2 votes
Accepted

What is the proper way to hold your arms while training your biceps?

Use a thumbless grip on the bar if you want to carry on with palms facing up. Point your thumbs down the bar. Use a Ez-curl bar (curved). This allows your palms to face more inwardly which helps. Use ...
John's user avatar
  • 6,972
2 votes
Accepted

How can I build biceps without supinating the wrist?

Two things to consider would be deadlifts and barbell rows. Done correctly there's not much movement in your wrist for those, and the deadlift will train your biceps isometrically while the barbell ...
Eric's user avatar
  • 14.8k
2 votes

Arm goes numb during chair dips?

It might be that your arms are in such an angle that bloodflow is slightly cut off, which would cause this feeling of going numb. Are you doing the dips behind your body (assuming you are since the ...
MJB's user avatar
  • 4,161
2 votes
Accepted

Pain Point in Bicep curl

I cant say if you're doing the curls wrong without seeing your form. However if you feel pain, then yes you are doing something wrong and should watch videos on proper form. On the other hand, If ...
apex's user avatar
  • 486
2 votes

Biceps brachialis sorness but not brachii

Your seemingly excessive brachialis soreness as described is likely due to over-emphasizing your elbow flexors too far from their full-extended positions. In other words, you should make your elbow ...
ManRow's user avatar
  • 515
2 votes

Exercise for carrying things on arms

The ideal exercises for training to carry stuff are, surprisingly, carrying stuff. On the assumption you can't find a willing person to be carried around, then something like sandbag work would be ...
Dark Hippo's user avatar
  • 4,733
2 votes

Left side bigger than right side

I am right-handed and always favor the right side when working. That's pretty much the reason for the asymmetry in your body. In fact, most people have these kinds of issues when they train. Simply ...
Utkarsh Bhatt's user avatar
2 votes
Accepted

How to calculate muscle and kg needed to obtain your body type you wanted

There are a few ways to approach this. I'll go from most basic to most complicated.           Easy The most barebones approach is find the weight of ...
b-reddy's user avatar
  • 1,667
2 votes
Accepted

Different between biceps and triceps?

As alluded to, this is an anatomy question. The term -ceps in muscle anatomy means "heads", or the origin of a muscle. Each muscle has two points of contact (for simplicity), the origin and the ...
JohnP's user avatar
  • 23k
2 votes

With my non-dominant arm, I can do only 60-70% reps of what the other can. Is that normal?

If you are new to weightlifting, and for example use your dominant arm a lot in your daily life but not your non-dominant, that actually could be a normal thing. However, we can't tell if it is just ...
Suimon's user avatar
  • 875

Only top scored, non community-wiki answers of a minimum length are eligible