How can I jump 10lb in dumbbell curls?

[Amused]

:::sigh:::

If you want to see gains in size and strength do no more than 3 heavy sets of 8-12 reps of each exercise... no more than twice a week.

Do any more than that, and you'll be overtraining and you will see NO gains.

My bicep workout:

dumbell curls - 3 sets (first one a warmup at 50% workout weight)
preacher curls - 2 sets
barbell curls - 2 sets
reverse curls - 2 sets

I do 8-12 reps per set. As soon as I can do 13 reps with good form, I add weight until I can do 8 or 10 reps with good form and work my way up to 13 reps again.

I do this once a week (along with my other body parts, spread throughout the week), and I see steady (well, as steady as one can expect) gains.

Remember, your biceps get a good workout whenever you workout your back as well. So there is really no need to isolate your biceps more than once a week.

Folks, the secret to weight training is not quantity, but quality. Minimize the number of sets you do, and the frequency, but maximize the intensity.

 

[Koing]

Originally posted by: PG
Thanks for the input, you have some good advice there.
I didn't quite say what I wanted to correctly so let me try to better explain. In powerlifting the world record for a deadlift is about 932 or so and the squat record is about 1103. The clean and jerk world record is about 586 or 587 if I remember correctly. Those are completly different lifts and not really comparable, but in olympic weightlifting less weight overall is used. So, that's one reason I think olympic lifters can lift more often than some other athletes. Well, that and they are very well conditioned and train smart.

Good luck with your competition.

True.

They are very diffferent lifts.

Powerlifters lift the weight but they are VERY STRONG but they are not explosive or fast. You won't get a powerlift to ever clean 200kg. Or to Snatch 150kg or even 120kg. They don't have the explosive strength to get the weight up, or get down and catch it in a squat with their arms wide apart and then squat up from it. Balance is so critical in the Snatch.

BUT

In the same token you won't get an Olympic Lifter to squat 1000lbs, or bench press an impressive figure or deadlift a big number. They will hit 3x and probably build up to about 4x and 5x if they are LUCKY. Granted the squat that the record PowerLifter recorded was using wearing a squat suit and a lot of wraps around the knees but its still impressive. They hit parallel and Olympic lifters have to go as low as possible. Normally your posterior is about 5inches off the ground.

YOU WILL NEVER see an Olympic Lifter put a 200kg bench press or anything like that. Main reason: Olympic Lifters dont' need strong pec muscles. Why? The lifters don't require it. That simple and it adds extra weight to your body which is not good. You want to be at the best weight possible to compete. Pecs add no benefit to your lifts. More weight in your legs is ALWAYS good though.

The main reason the lifters are so different is down to this main *sole* reason:

Insertion points. Where the muscle joins on to your bones and joints.

ALL very strong but slower people have insertion points that is close to the joint. A little muscle movement causes the same amount of weight to be lifted. This is typical of a PowerLifter.

Fast people, explosive people have their insertion points further away. This creates a bigger leaver and they can go move faster but are weaker. They are explosive and can lift impressive weights but won't move as good as a PowerLifter. Sprinters are like so. You won't get a sprinter to lift very big weights.

Those are completly different lifts and not really comparable, but in olympic weightlifting less weight overall is used. So, that's one reason I think olympic lifters can lift more often than some other athletes. Well, that and they are very well conditioned and train smart.

Good luck with your competition.

I think its not just the weight. You train to lift heavy. An Olympic Lifter doesn't do bi cep curls. They focus on the technique, speed and squats front and back. I hit 130squats a week during some periods of my training. 6reps x 5 sets 3x a week. Sometimes up to 4 or 5. This doesn't even inclulde the the warm ups I do....

Also you won't find many lifters that train like a PowerLifter does and thus won't lift as intense or heavy.

http://heangkoing.homestead.com/files/discjump.jpg

This is how high I can jump standing still with speed and power . Won't find a PowerLifter that can get anywhere near that hight standing still. But they will SURE as hell out bench me!!!!!!!!! Hoping to bench 100kg by the end of the year. I max out at 80kg for one rep. Train at 70kg for 6 reps and 5 sets. Just getting some upperbody conditioning in as I stopped lifting for 9 months at Uni. Really messed my upperbody strength for the first few weeks I came back. Now its back.

Thanks I hope I do well in the competition. Want 200kg total.

 

[webnewland]

Thx for all the help guys, I'll try to do as much reps with the 45's couple times a week now.

Originally posted by: WinkOsmosis
Whoa.. you didn't research before starting this 6 sets of 10 reps every day thing? Do you exercise other muscles??

Ya I didn't do any research, was doing 3 sets of 10's everyday before and got used to it, so I thought I should increase the set.
Only other excercise that I do is 50 pushups a day, along with 100 situps using the 35 weight.