Biceps Definition

Monty_123

Hi,

I've always had big biceps whether I worked out or not, but I could never seem to get the definition. I've being working out in the gym a lot recently and still nothing. I've being doing a lot of dumb bell work. Am I better with high reps low weights or high weight low reps? What are good exercises to help this?

Any ideas anyone?

Thanks.

P.S. I've started getting stretch marks on my arms. What's the best thing to do????

Smellyirishman

Monty_123 wrote:

Any ideas anyone?

Do you know your body fat %? Are you doing anything to lower it? What is your diet like?

"Definition" comes from lower body fat.

Monty_123

Smellyirishman wrote:

Do you know your body fat %? Are you doing anything to lower it? What is your diet like?

"Definition" comes from lower body fat.

Thanks for the reply.

I don't know my body fat %. How do you assess that?

My diet is ok, I read all the stickies and what not and changed it a while ago. That's one thing in my training program "I think" is ok.

Along with my diet change I've being doing cardio 3 times a week.

Am I better just sticking to the weights?

Smellyirishman

Body fat is measured by "pinching" skin folds in certain areas of your body and measuring their width. Ask someone in your gym if they can measure you and ask them to do it with a calipers (a manual pincher, not a machine).

I'm not one to ask for advice on how to drop body fat. Your diet will have to be great in order to drop though, so post it up and others might comment. Maintain Weights and Cardio.

Monty_123

Smellyirishman wrote:

I'm not one to ask for advice on how to drop body fat. Your diet will have to be great in order to drop though, so post it up and others might comment. Maintain Weights and Cardio.

Thanks Man.

My normal days diet:

9.00 : 2 weetabix, glass of OJ, 2 scoops of Whey with water

11.30: Oatmeal Pitta bread wit ham and half cup of pasta

2.00: Chicken Salad Sandwich on Brown

4.30: Handful of walnuts and 2 bananas

8.30: Brown bread, cheese, 2 scoops of whey with water (after gym)

9.30: Salmon, 1 and half cup of broccoli, 2 boiled potatoes

10.15 2 teaspoons of peanut butter

11.00 1 and ¾ scoop of Whey with 500ml low fat milk.


Is that ok?

Degsy

Do you booze much?

Monty_123

Degsy wrote:

Do you booze much?

I'd be lying if I said no... I'd have a good few on a friday after work, but not so much in recent weeks. Haven't drank much really any in a few weeks.

Degsy

Maybe cut down on the sauce a bit,drinking ruins your definition(i know what i'm talking about;) ),or if you drink beer,try to swap it for something less fattening.Anyhoo,the best way to get more defined biceps is to blast them regularly with heavy weights.Nothing builds biceps like standing barbell curls,try t o do 3-4 sets in the 8-12 rep range.I'm a big fan of drop-sets for arms also.

Monty_123

Degsy wrote:

the best way to get more defined biceps is to blast them regularly with heavy weights.Nothing builds biceps like standing barbell curls,try t o do 3-4 sets in the 8-12 rep range.I'm a big fan of drop-sets for arms also.

Thanks Degsy, please excuse my ignorance i'm not great on the excercise jargon, whats drop-sets???

Thanks

Degsy

Monty_123 wrote:

Thanks Degsy, please excuse my ignorance i'm not great on the excercise jargon, whats drop-sets???

Thanks

Without going into turturous detail,it mean starting off with the heaviest weight and progressivly dropping the weight and going to failure on each set.For example,if you can lift twenty kilos ten times,you then pick up 15 kilos and try to do ten.Then you drop to ten,then five and so on.By the end you shouldnt be able to lift an apple!

Monty_123

Cool thanks man, so basically max out each time with the standing barbell? How long a break should I take between sets???

Degsy

Monty_123 wrote:

Cool thanks man, so basically max out each time with the standing barbell? How long a break should I take between sets???

try to aim for about a minute or so,no longer if you can help it.

rubadub

Degsy wrote:

f you drink beer,try to swap it for something less fattening.

That being spirits. This question comes up a lot, and some find it hard since they are always dragged into the "round" culture with their mates, and might want to still stick in the rounds.

A pint of beer is about 200kcal (guinness is actually a little lower since it is weaker at 4.2% and nearly all the sugar is brewed out.)

A shot of 37.5% spirits is only about 75kcal. If you drink this with a diet mixer studies show that you absorb it quicker, and so get a higher blood alcohol level. So you need to drink less than you normally would, also the diet mixer means less calories too. Also if you drink on a relatively empty stomach you will need far less booze to get to the same blood alcohol level. You could get to the same level of you usual say 6 beers (1200kcal) with 6 spirits & diet mixers on a fairly empty stomach (450kcal)-
Just dont go to abras on the way home and feck the whole thing up!

http://www.ndri.com/article/mixture_of_alcohol_and_artificial_sweetenersugar_substitute_may_make_you_more_drunker-93.html

Monty_123

Degsy wrote:

Maybe cut down on the sauce a bit,drinking ruins your definition(i know what i'm talking about;) ),or if you drink beer,try to swap it for something less fattening.Anyhoo,the best way to get more defined biceps is to blast them regularly with heavy weights.Nothing builds biceps like standing barbell curls,try t o do 3-4 sets in the 8-12 rep range.I'm a big fan of drop-sets for arms also.

Degsy wrote:

Without going into turturous detail,it mean starting off with the heaviest weight and progressivly dropping the weight and going to failure on each set.For example,if you can lift twenty kilos ten times,you then pick up 15 kilos and try to do ten.Then you drop to ten,then five and so on.By the end you shouldnt be able to lift an apple!

Hey Man,

Just tried the standing barbells with the drop-sets. God really felt it, I can see what you mean about not being able to lift the weights. Nearly needed to ask for help to put the weights back up. Did 6 sets, so think I'll have to up the weights. Any more tips????

Thanks again.

agentgreen

Hi,

This may seem like a stupid question (probably is), but is there a difference between using the straight barbell and the EZ bar for standing curls???

Also are you better with the narrower grip or the wider grip on the EZ bar???

Thanks.

ali.c

AFAIK, the EZ bar works your forearms and grip more. i know after i do reps of preacher curls with it my forearms do be pumped

Shrimp

A closer grip will increase the peak on your biceps. lowering your BF will greatly improve your body's definition. But close grips is what you want, 5-7 reps, with almost failure on the lastrep of each set.

cowzerp

diet and training-definition

agentgreen

So are you better off with the straight barbell or the EZ bar or does it make a difference???

cowzerp

no difference-its a personal choice either way-i prefer e z curl as it does not bother my wrists-straight bar does on a lot of people.

daveirl

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