Weak Bicep

A_Sober_Paddy

Hey all,

I was in the gym today, it was all going well until I moved onto my arms.

I started on Incline Bicep Curls, and they went ok...

Next up was hammer curls, after my 7th rep on my first set, my right bicep just became weak. It was just like bicep was pumped as much as it could go. I physically couldn't lift it any further up...I could still bring it up a to about half way, but no further...

I haven'd changed my weights since last week, but it was a problem today...

Can anyone suggest what may have been the cause? May it have been down to not being hydrated properly?

Tigger

you are not doing enough deadlifts I'd say.
how many are you doing a week?

A_Sober_Paddy

Tigger wrote: »

you are not doing enough squats I'd say.
how many squats are you doing a week?

Well there is my log http://www.boards.ie/vbulletin/showthread.php?t=2056611258

Why would squats have an effect on my bicep's?

Tigger

I read your log and changed it to deadlifts but those dumbbell squats are indicatitive of the issue

Yes yer bicep was pumped due to very high repetitions of bicep curls and that's why it went weak
You will get a bit bigger doing that type of programm but I really think its very the repetitions are too high and the weights are very low. Are you planning on increasing the weights every week?

I'd try doing 8 10 12 of whatever weight you can do 8 10 12 of and increase it. Y a little bit every time.

Learn to squat with a barbell get rid if the leg extensions and learn to deadlift and you will see what I mean

jossul1179

Squats and Dead lifts are really good because they are big muscle groups. When you work them hard your body will naturally create testosterone. This will help you gain muscle everywhere.
As for you Biceps don't expect to be able to lift the same or increase every time you go to the gym. There will be good days and bad. Over time you will get bigger and stronger.

deadlybuzzman

jossul1179 wrote: »

Squats and Dead lifts are really good because they are big muscle groups. When you work them hard your body will naturally create testosterone. This will help you gain muscle everywhere.
As for you Biceps don't expect to be able to lift the same or increase every time you go to the gym. There will be good days and bad. Over time you will get bigger and stronger.

So long as you do it within an organised planned programme with regular rests or deloads theres no reason you cant get at least 1 extra rep or small increase in weight every session.

In regards the testosterone comment-you'd probably get a bigger increase watching 5 mins of porn and having your favourite indian

jossul1179

deadlybuzzman wrote: »

So long as you do it within an organised planned programme with regular rests or deloads theres no reason you cant get at least 1 extra rep or small increase in weight every session.

In regards the testosterone comment-you'd probably get a bigger increase watching 5 mins of porn and having your favourite indian

Watching porn, and eating indian is not how to increase your testosterone. I've been training for years. Squats increase T!

http://www.bodybuilding.com/fun/topicoftheweek98.htm
Squat must be a staple in your routine if you want high levels of testosterone.These compound movements hit more than one muscle and the more fibers you stress during an exercise the more testosterone will be released into the bloodstream. The squat is the king for a reason. The legs are the biggest muscles in your body and doing squats raises your testosterone levels drastically.

And 1 rep and a small increase in every session! Maybe for the first month! Training your body is not a perfect science. Gains will happen over the long term not every session. Anyone saying different should not be saying anything.

deadlybuzzman

jossul1179 wrote: »

Watching porn, and eating indian is not how to increase your testosterone. I've been training for years. Squats increase T!

http://www.bodybuilding.com/fun/topicoftheweek98.htm
Squat must be a staple in your routine if you want high levels of testosterone.These compound movements hit more than one muscle and the more fibers you stress during an exercise the more testosterone will be released into the bloodstream. The squat is the king for a reason. The legs are the biggest muscles in your body and doing squats raises your testosterone levels drastically.

And 1 rep and a small increase in every session! Maybe for the first month! Training your body is not a perfect science. Gains will happen over the long term not every session. Anyone saying different should not be saying anything.

Bodybuilding.com? seriously? Is there even a pubmed quote in there anywhere? I scanned through it and saw no peer reviewed studies only more links to what theyre selling and bro science.
Ive been training years too and Im still making gains, particulary in squats
http://www.boards.ie/vbulletin/showthread.php?t=2056538631

deadlybuzzman

[/SIZE][/FONT][/I] Anyone saying different should not be saying anything.
[/QUOTE]

So youre right and everyone else is wrong and should shut up? I guess this discussion board is now a decree board :rolleyes:

jossul1179

deadlybuzzman wrote: »

Bodybuilding.com? seriously? Is there even a pubmed quote in there anywhere? I scanned through it and saw no peer reviewed studies only more links to what theyre selling and bro science.
Ive been training years too and Im still making gains, particulary in squats
http://www.boards.ie/vbulletin/showthread.php?t=2056538631

I just look at this program that your doing. Its looks like you are doing a lot of squat. So I think we are in agreement on this.
The only thing I think we disagree on is gains. You are saying gains every time you go. You must be the exception then. Not everyone should expect this though.

deadlybuzzman

jossul1179 wrote: »

I just look at this program that your doing. Its looks like you are doing a lot of squat. So I think we are in agreement on this.
The only thing I think we disagree on is gains. You are saying gains every time you go. You must be the exception then. Not everyone should expect this though.

I definitely do and personaly I think the weeks I squat twice is the main driver for progress but as regards exceptions the only way Im exceptional is in how weak I was starting off, I literally used to bench 25kg-total not per side!

Im not a born brute by any means just very very consistant in lifting and eating-If you expect more you achieve more-maybe not everything you want but neverlimit yourself

Da Za

jossul1179 wrote: »

Watching porn, and eating indian is not how to increase your testosterone. I've been training for years. Squats increase T!

http://www.bodybuilding.com/fun/topicoftheweek98.htm
Squat must be a staple in your routine if you want high levels of testosterone.These compound movements hit more than one muscle and the more fibers you stress during an exercise the more testosterone will be released into the bloodstream. The squat is the king for a reason. The legs are the biggest muscles in your body and doing squats raises your testosterone levels drastically.

And 1 rep and a small increase in every session! Maybe for the first month! Training your body is not a perfect science. Gains will happen over the long term not every session. Anyone saying different should not be saying anything.

Broscience is a wonderful beast.

First of all look at the website you got that info from. I'd get greater info with regards to training from a wall.

This kind of ****e really pisses me off. You haven't a clue, especially with the fact that you're quoting bb.com.

You probably get your training sessions out of flex and carry it around the gym with you!

the drifter

Da Za carded...

Seriously lad..the regulars by now should know to attack the post not the poster.

A_Sober_Paddy

Cheers for all the feedback guys.

I was in the gym today and I was asking one of the trainers for advice on my program(not the same guy to did the program up) and he said it wasn't great:(

My primary goal is to lose fat and get stronger, but this trainer said, I'd better doing a program designed for cutting first

Now from my limited understanding, a cutting program would be more reps on lower weights? Is that correct? Now I've googled, looking for information but a lot of what I've read seems to be contradictory...

So any help would be great...

Tigger

A_Sober_Paddy wrote: »

Cheers for all the feedback guys.

I was in the gym today and I was asking one of the trainers for advice on my program(not the same guy to did the program up) and he said it wasn't great:(

My primary goal is to lose fat and get stronger, but this trainer said, I'd better doing a program designed for cutting first

Now from my limited understanding, a cutting program would be more reps on lower weights? Is that correct? Now I've googled, looking for information but a lot of what I've read seems to be contradictory...

So any help would be great...

do stronglifts 5x5

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

it will make you stronger

Mellor

jossul1179 wrote: »

Watching porn, and eating indian is not how to increase your testosterone. I've been training for years. Squats increase T!

So you've been training for years. How do you know when your T is increased after squats?

There are lots of reasons to do squats. Skyrocketing test levels isnt one of them

A_Sober_Paddy

Tigger wrote: »

do stronglifts 5x5

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

it will make you stronger

Does that actually work?

Tigger

Pretty much everything where You increase the load every time works

endeavourgym

Hi OP,

Well done with your training thus far,

Seems like your biceps shouldn't be burnt out that quick, could it be possible you cut your rest short? this may cause accumulated hydrogen ions (these are what stop your muscles contracting)

Maybe you were carrying some fatigue into the session and your regular biceps routine was just to much on that given day.

Could be neuro-muscular, in that it could be possible the that the nerve that supplies your biceps brachii is being compressed, disrupting power to the biceps.

As for programming, find a good trainer in your gym and have a chat, if the gym has no good trainers find another gym!

Frank

FISMA

When was the last time you took a week off? How long do you rest between workouts?

I have found that I often am able to break through a plateau after taking 5 days off.

A_Sober_Paddy

Cheers for all the feedback guys, I've been a little under the weather for the last few weeks on and off...

But feeling in top(ish) form again, so will be hitting the gym on Monday and I have decided to give the 5x5 stronglifts program a go...

I am very sceptical about its effectiveness, but in saying that I'll know very fast if its working or not, as it claims I'll be able to increase the weight each session...

I'll being keeping folks up to date on my progress on the program, I've a blog around there somewhere, I'll throw up a link in my signature

A_Sober_Paddy

Blog is up guys, just the first of many...

Mellor

A_Sober_Paddy wrote: »

I am very sceptical about its effectiveness, but in saying that I'll know very fast if its working or not, as it claims I'll be able to increase the weight each session...

What weight are you starting at for each of the lifts.
What weight and reps would you usually do for bench, deadlift, squat, press

A_Sober_Paddy

Mellor wrote: »

What weight are you starting at for each of the lifts.
What weight and reps would you usually do for bench, deadlift, squat, press

Hey mate,

Starting Weights for the following
Squat 47.5kg
Bench Press 42.5kg
Barbell Rows 32.5kg
Overhead Press 25kg
Deadlift 37.5kg

I've managed to do the program for 2 weeks now...

Blog of my progress is here: http://asoberpaddy.blogspot.ie/2012/06/long-way-to-top-2-weeks-in.html

Mellor

Adding 2.5kg a session. You should be able to a consistently add weight to the bar each session for a few weeks/months. Then it will slow to adding every week where it takes you 2 or 3 sessions to hit the 5 reps at the new weight. I'd suggest adding 5kg to the deadlift, reason being that you are deadlifting half as often as squats but the two should be roughly comparable.

Best of luck with it.


edit: If you have a smart phone, or ipod touch there is a stronglifts app that tracks all your sessions. It does the increases automatically each session, increase if you get 5, repeats if you only get 3 or 4 etc.
Very handy

A_Sober_Paddy

Mellor wrote: »

Adding 2.5kg a session. You should be able to a consistently add weight to the bar each session for a few weeks/months. Then it will slow to adding every week where it takes you 2 or 3 sessions to hit the 5 reps at the new weight. I'd suggest adding 5kg to the deadlift, reason being that you are deadlifting half as often as squats but the two should be roughly comparable.

Best of luck with it.


edit: If you have a smart phone, or ipod touch there is a stronglifts app that tracks all your sessions. It does the increases automatically each session, increase if you get 5, repeats if you only get 3 or 4 etc.
Very handy

Cheers mate, but the app isn't available for android I thought?

Tigger

http://www.appbrain.com/app/strong-log/com.driftwood.workouts

Mellor

Yeah your right. Shame, as the iPhone/iPod app is v. handy.
But i'm sure there are similar available, like the above, that are almost as good.

Gummy Panda

There is liftbig on android as well

shizz

I use one called Strong Log.

Mellor

Actually, i might as well as for myself. anybody know any good apps for logging.

I'd like it to work like the stronglifts app, but with different exercises, so would need to be editable.

brownej

Mellor wrote: »

Actually, i might as well as for myself. anybody know any good apps for logging.

I'd like it to work like the stronglifts app, but with different exercises, so would need to be editable.

I know it's not really an app but you could set-up a spreadsheet on google docs and then you can edit it and fill it in from anywhere, Phone, computer, iPad etc.

Mellor

I keep track of my work outs in a log.
But I'd find auton app handy if i could use it as a quick reference to previous sessions, if it automatically increased sets when I completed.
Basically i'd like the strong lifts app functionality, but with different exercises, and a 3 day rotation

Legits

Mellor wrote: »

I keep track of my work outs in a log.
But I'd find auton app handy if i could use it as a quick reference to previous sessions, if it automatically increased sets when I completed.
Basically i'd like the strong lifts app functionality, but with different exercises, and a 3 day rotation

JEFIT is the best app out there should replace your log book completely.
It syns with an online account and you can export logs so you never have to worry about losing all logs