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10

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 upper body as static as possible. It's easy to help out with your entire body by swinging the bar, taking focus away from the biceps. This is, however, its own ...


8

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 ...


8

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. You're breaking down muscle fibers with each repetition. This means the muscle will be temporarily weaker. Resting and eating repairs muscle fibers, and make ...


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, chin-...


7

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'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

Biceps and Triceps are antagonist muscles. That means when one is the primary mover, the other simply lends stability. The concept that an exercise is for a particular muscle group simply means that the primary movers do most of the work. Because they are antagonist muscles the only thing that can hit them about the same is a static hold for time. Even ...


5

Chinups (palms towards you) do activate your biceps more, but not at the cost of your lats. There's a bit of bro-science about pullups/chinups, but if you read a 2010 study in the Journal of Strength and Conditioning Research it tells a different tale. Basically, the recruitment of the latissimus dorsi is the same: A general pattern of sequential ...


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

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

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 ...


4

Both exercises will work your back significantly. It is really up to preference, I know a lot of guys who solely do pull ups to build a huge back as well as ones who solely do lat pulldowns. Both have recorded similar progress and gains. However, pull-ups activate your core muscles significantly as well, a missing plus of lat pulldowns. However for bicep and ...


4

You're right that certain rep ranges primarily cause certain types of adaptation. But that's not the end of the story. A good example of that is the legs of high level cyclists. Most of these folks aren't doing strength training, and certainly very few are training for hypertrophy, but their legs are both strong and tend to be very muscular. In the short ...


4

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 period will help your body recover from the workout. I would also suggest you read up on the answers on this question.


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

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


3

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 ...


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 ...


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

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 ...


3

If you're not seeing muscle increase in your arms, it's either you're not working the muscles hard enough or you're using bad forms. You don't necessarily need to change your routine. First, check your forms and ensure that you're lifting the weights appropriately. That might require you watching a lot of videos and practise in order to use the proper ...


3

Soreness (DOMS: Delayed onset muscle soreness) is not a good indicator of work effort. Check out this answer for more info, specifically on the types of things that cause DOMS and the things that don't. If you want sore triceps, do heavy skull crushers. If you want sore hamstrings, (carefully) do good mornings. They make you sore because they are eccentric: ...


3

Here's my experience. I bought bodylastics and cheap bands from Decathlon and I used them quite a lot especially while traveling. Bands can indeed provide a lot of resistance. The best would be if you were able to try them out before buying - but, any brand will do. You can of course pull several bands at once to increase the resistance. Having handles and ...


3

Unfortunately, you can't change the shape of your muscles (you're not going to be able to morph your peak to width ratio), but you can work on the illusion. If you're not already, consider adding reverse curls and hammer curls to your training program. Both of these lifts train the brachialis and the brachioradialis (as well as the biceps brachii). ...


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