Most EFFECTIVE way to enhance/strengthen Biceps and Shoulders?

[erikiksaz]

I've been on the injured list for a few months now, thanks to my minor knee ligament tear. But in the meantime, i didn't feel that it was necessary to continue visiting the gym. So a few months roll by and it dawned on me that i'll have to get my ass off the computer and work out. I notice that I need to gain and enhance in the bicep and shoulder regions, how would i go about doing that effectively? Dumb (sp?) bells or bars? Sitting or standing? I don't quite know, can you guys please enlighten me.

 

[Superdoopercooper]

Depending on how massive you are already... a set of 15 - 30 pound dumbells would be key. Do any and all exercises possible for BICEPS, TRICEPT, Deltoids, etc.

It'd be nice if you had a few different flavors of weights... 10, 15, 20, 25... that way you can do reps and work your way up. at least get 10 and 20.

 

[anandfan]

Don't overlook pushups, reverse pushups, and pull-up (chinning bar).

 

[erikiksaz]

Do you guys know of any way to increase the width of the bicep?

 

[Robert01]

<< Do you guys know of any way to increase the width of the bicep? >>

Not legally or healthly.

 

[datalink7]

My weight lifting instuctor gave these guidlines:

Endurance:

12-15 reps/ 3 sets/ 15-60 sec rest between each.

12-15 reps means put on enough weight that you CANNOT do more than 15, but can do at least 12. If you do 16 reps, the weights are too light.

Hypertophy (muscle building):

10-12 reps/ 3 sets/ 15-60 sec rest.

Strength:

5-7 reps/ 3 sets/ 15-45 sec rest.

 

[erikiksaz]

hmm, i wonder what is more beneficial for me. I'm rather skinny, but not stickly. Should i be going into muscle-building or strengthening?

btw, thanks for the info on reps/sets datalink7.

 

[pamchenko]

anabolic steroids with weightlifting regimens listed above.

 

[erikiksaz]

hah, steroids wouldn't be an option, nor would i want to use them. <whisper>i heard they make your nuts smaller</whisper>

 

[2minkey]

arnold press

great for delts. if you do it right you can keep constant tension - you don't have to go real heavy to work them well.

 

[erikiksaz]

o0o0, that site was great!! thanks a lot guys, i think i have all i need now.