question about body building

Apr 17, 2003
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i want to make increase my bicep diameter. what is the best thing to do: bench all i can for a few s hort sets or bench like 60-75% of my max a lot more times? also, how long til i see results assuming i do 4 hours of bench pressing per week?
 

screw3d

Diamond Member
Nov 6, 2001
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I'm no Arnold, but AFAIK benches mostly help with your pectorals and partly triceps, but not biceps. If you wanna build muscles, I'd say always train at max in good form.
 

Ns1

No Lifer
Jun 17, 2001
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Originally posted by: shady06
i want to make increase my bicep diameter. what is the best thing to do: bench all i can for a few s hort sets or bench like 60-75% of my max a lot more times? also, how long til i see results assuming i do 4 hours of bench pressing per week?

you're doing the wrong exercise

how about curling for 20 hours


try this program

let us know how it goes, if you live
 
Apr 17, 2003
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Originally posted by: NeuroSynapsis
Originally posted by: shady06
i want to make increase my bicep diameter. what is the best thing to do: bench all i can for a few s hort sets or bench like 60-75% of my max a lot more times? also, how long til i see results assuming i do 4 hours of bench pressing per week?

you're doing the wrong exercise

how about curling for 20 hours

seriously, should i curl my max and how long?
 

screw3d

Diamond Member
Nov 6, 2001
6,906
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Originally posted by: shady06
what trains biceps? curls?

Yep curls would be it.

Uh BTW.. when you guys say that you could bench 200lbs, do you include the weight of that stick (no idea what it's called :eek:) or just the weights??
 

Ns1

No Lifer
Jun 17, 2001
55,419
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Originally posted by: marvie
Originally posted by: shady06
what trains biceps? curls?

Yep curls would be it.

Uh BTW.. when you guys say that you could bench 200lbs, do you include the weight of that stick (no idea what it's called :eek:) or just the weights??

w/the bar
 

screw3d

Diamond Member
Nov 6, 2001
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Is there really a time frame? For me it would be training in good form (heavy weights, few reps) until I can't do it anymore.. again, AFAIK, heavy weights, less reps -> build muscles, light weights, more reps -> to look ripped?
 

TheBDB

Diamond Member
Jan 26, 2002
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Originally posted by: shady06
for how long a day should i curl? an hour? or just go by reps? 100 reps/day?

An hour?? Are you crazy? Do maybe 30 reps/day with the last one you do being the last you CAN do. And don't expect results for about a month. And if you don't work out other muscles you are gonna look REAL stupid with big biceps and nothing else.
 

isekii

Lifer
Mar 16, 2001
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I highly doubt you can do bicep curls for an hour.

just do 3 sets of 20's of whatever weight you can do.

I usually stick to 25lbs-30lbs.

I don't do too heavy on the bicep curls and do same for hammer curls.. It ruins my other excerices.

 

screw3d

Diamond Member
Nov 6, 2001
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Is there a "standard" on how much I should bench according to my body weight or fat-free mass?

Let's say I'm 150lbs with body fat % of about ~10% (did this in lab) and I can bench about 115lbs..for maybe 5 sets of 5 reps.. is this ok?

<- teh body-building n00b
 

screw3d

Diamond Member
Nov 6, 2001
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Originally posted by: shady06
cool, one last question: what kind of exercise/weight lifting should be done for toning (sp?) the chest?

chest muscles = pectorals -> bench presses :) Or that machine where you pull from the sides.. kinda like wings :p O
 

flxnimprtmscl

Diamond Member
Jan 30, 2003
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Originally posted by: shady06
cool, one last question: what kind of exercise/weight lifting should be done for toning (sp?) the chest?

Bench press (incline, decline, flat) pec flys, etc.
 

Mrburns2007

Platinum Member
Jun 14, 2001
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A few simple rules:

1. Don't weightlift for more then 45 minutes at a time (hormones fall fast after about 45)
2. Train twice a week on each muscle but once heavy and then one light day 50 to 60 % of the weight used on the heavy day
3. Less is more when not using steriods so only do 3 to 4 sets for small muslces like bicep curls.
4. Keep it simple in the first 6 months

Good Routine:

Day One: Bench Press 3-5 sets
Day Two: OFF
Day Three: Squats 3-5 sets
Day Four: Curls 3-4 sets
Day Five: Bench Press 3-4 sets (light 50% of the heavy day)
Day Six: Squats 3-4 sets (light 50% of heavy day)
Day Seven: Curls 3-4 sets (light 50%)

Do this routine for 4 months and you'll have a nice foundation to move to a slighty more advance routine.

Remember that most "pro" bodybuilders use steriods and they recover very fast and can do lots of exercises plus they have been training for years!
 

Spamela

Diamond Member
Oct 30, 2000
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Originally posted by: shady06
i want to make increase my bicep diameter. what is the best thing to do: bench all i can for a few s hort sets or bench like 60-75% of my max a lot more times? also, how long til i see results assuming i do 4 hours of bench pressing per week?


the best way to increase your bicep diameter is to use those pink or purple plastic coated dumbbells found in most gyms. i recommend 1 hour per day of non-stop curls & don't forget to use good form.

of course, you can't get huge without proper nutrition.

click my sig to see my qualifications.
 

Salvador

Diamond Member
May 19, 2001
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If you want to increase size, use heavy weights with fewer reps. If you want to tone (get cut), do high reps with lighter weight. Be sure to eat too.

Curls will work your bicep, but if you want a thicker upper arm, don't neglect the tricept (back of arm). It will add to the overall thickness of your upper arm to work both.

cool, one last question: what kind of exercise/weight lifting should be done for toning (sp?) the chest?
Bench press, incline press (works upper chest), decline bench (works lower chest). Good old pushups are great too for an entire upper body workout.

Sal