[quote]bud moody wrote:
surely the squat is a greater weakness then your biceps peak?
that you can at least work on and expect to see results you’ll be pleased with[/quote]
its too bad the topic of his thread is arms not his squat.
[quote]Akuma01 wrote:
Big movements, around 6-8.
could push your Preachers a bit higher than that, maybe 8-12 for those.[/quote]
x2
The 275 bench on the smith machine is a little more consistent with your arm size.
The 225 squat using the smith machine is not good and not consistent with 6 years of reading t-mag articles.
[quote]guel0013 wrote:
The 275 bench on the smith machine is a little more consistent with your arm size.
The 225 squat using the smith machine is not good and not consistent with 6 years of reading t-mag articles.
[/quote]
Yeah, 2 45’s and 1 25 per side on a Smith machine is not 275 (especially if it’s one of the ones with the counterbalanced bar), nor is 2 45’s per side 225. Depending on the machine you’re probably closer to 255 for the bench and 195 for the squat.
Keep in mind that because of the lack of stabilization needed when using the Smith, you are likely stronger there than you would be with free weights. So, I wouldn’t be surprised if your freeweight bench was closer to 225 or so (maybe even lower depending on the strength of your stabilizers) and your squat was less than your bodyweight. And that’s giving you the benefit of the doubt and assuming that you aren’t doing little 1/2 rep benches and 1/4 rep squats like a lot of people do.
In other words, you need to stop worrying about all of the fancy biceps isolation exercises out there and start focusing on the basic movements, not doing crazy amounts of useless volume or exercises (since, by your results so far, you don’t really know how to manipulate them to give you the results you want), increasing weight/load whenever possible, and EATING.
What articles/forums have you been reading all these years? Seriously, not trying to be a dick, just unsure how you could have missed the ridiculous number of times that the forum members have reiterated what I said above, as well as several of the authors putting out some good articles on everything from nutrition, to training methods, to different splits, etc…
Look, it’s good that you are finally asking for help, it shows that you’ve come to grips with the fact that you are lost and don’t know how to progress/shows humility. But honestly I think that if you were to be really honest with yourself, you know why you are where you are.
Maybe it’s lack of training intensity or consistency in the gym. Maybe it’s lack of consistent eating for size (or total neglect of the nutritional side of things). Maybe it’s that you’ve been using the same weights for 6 months now/not applying the principle of progressive overload. Maybe it’s that you’re so obsessed with getting big arms that you’re burning yourself out. Maybe it’s that your current gym sucks and if you’re serious you need to go elsewhere and find a gym with equipment/training partners more in tune with your goals.
[quote]swoop wrote:
[quote]mr popular wrote:
I get the impression that the OP is painfully unaware that he must gain a significant amount of bodyweight to see progress in his arms.
You are not just slowly going to fill out 18in arms on a 170lb body.[/quote]
Trust me, the last thing I am is unaware. Like I said, I’ve been lurking here for quite some time. My current diet has me sitting on 3,500 - 4,000 cals a day and I am actively looking to gain weight. The point is that my arms are not in proportion to the rest of my body in regards to size or definition and I was looking to fix that. Don’t discredit
My 6 years of reading T-mag and the forums to simple ignorance, thanks. [/quote]
You say you’ve been training and reading this site for 6 YEARS yet you only weigh 175lbs, you for some reason are confused by “isolation” exercises, you can only squat 225 (in the smith machine apparently?)… And you’re mad that I suspected your problem might be one of ignorance?
You sound pretty “unaware” to me and everyone else here.
HSI/ERO? BP?
You probably shouldn’t have work pictures up. Your call.
[quote]Sentoguy wrote:
[quote]guel0013 wrote:
The 275 bench on the smith machine is a little more consistent with your arm size.
The 225 squat using the smith machine is not good and not consistent with 6 years of reading t-mag articles.
[/quote]
Yeah, 2 45’s and 1 25 per side on a Smith machine is not 275 (especially if it’s one of the ones with the counterbalanced bar), nor is 2 45’s per side 225. Depending on the machine you’re probably closer to 255 for the bench and 195 for the squat.
Keep in mind that because of the lack of stabilization needed when using the Smith, you are likely stronger there than you would be with free weights. So, I wouldn’t be surprised if your freeweight bench was closer to 225 or so (maybe even lower depending on the strength of your stabilizers) and your squat was less than your bodyweight. And that’s giving you the benefit of the doubt and assuming that you aren’t doing little 1/2 rep benches and 1/4 rep squats like a lot of people do.
In other words, you need to stop worrying about all of the fancy biceps isolation exercises out there and start focusing on the basic movements, not doing crazy amounts of useless volume or exercises (since, by your results so far, you don’t really know how to manipulate them to give you the results you want), increasing weight/load whenever possible, and EATING.
What articles/forums have you been reading all these years? Seriously, not trying to be a dick, just unsure how you could have missed the ridiculous number of times that the forum members have reiterated what I said above, as well as several of the authors putting out some good articles on everything from nutrition, to training methods, to different splits, etc…
Look, it’s good that you are finally asking for help, it shows that you’ve come to grips with the fact that you are lost and don’t know how to progress/shows humility. But honestly I think that if you were to be really honest with yourself, you know why you are where you are.
Maybe it’s lack of training intensity or consistency in the gym. Maybe it’s lack of consistent eating for size (or total neglect of the nutritional side of things). Maybe it’s that you’ve been using the same weights for 6 months now/not applying the principle of progressive overload. Maybe it’s that you’re so obsessed with getting big arms that you’re burning yourself out. Maybe it’s that your current gym sucks and if you’re serious you need to go elsewhere and find a gym with equipment/training partners more in tune with your goals.[/quote]
Listen to guys like these ^^^ and other’s in this thread…you’ll be big in no time 
Simplify your routine, get down to the basics (strength…release the inner beast in you). Honestly, keep the focus on your big lifts, and about two main movements for bodyparts like biceps. Look up stuff like DC (‘dog crap’) training (don’t jump straight in there mind you) and you’ll get the gist. When you start seeing your deadlift, squat, bench, over-head press, rows going up each week you’ll be less concerned about ‘biceps peaks’ because likely the increased stimulation (hormones etc) will carry over to smaller bodyparts (provided you’re eating enough including protein).
On the subjects of biceps - my favourite for over-all biceps mass is alternate dumbbell curls. Many also find that more regular training/higher frequency for arms (rather than just high workout volume)…twice a week direct training is a good place to start. Do some low rep training to start with (work up to near your max), then do a high rep set to finish with (e.g. 6-12 reps). Don’t worry too much about loads of sets/exercises, make sure strength is going up first and foremost (aim to add that extra rep or poundage).
When strength gains stall all over, increase calorie intake (provided you don’t just need a deload/rest week).
Like Akuma said, Heavy BB Curls, using a weight that you can get only 4-8 reps with. Get those Biceps stronger, and they will grow.
Hey all,
I’ve worked out all my life with the ‘cage’ (Barbell). I got to the office in mid-august and the only ‘cage’ they have here is the smith machine. considering it’s free and gyms in this area are upwards of $800 a year for froo-froo shit, I think i’ll bite the bullet for now until I get settled. Just wanted to illustrate that the numbers I posted were with a barbell and not done on the Smith.
I utilize the big 3 every weeks (I do 2-a-days), So I’m covered there. Honestly, I just think I didn’t eat enough and was too worried about progressing gradually instead of slapping on REALLY havy weight and getting down to work.
I’m going to take the advice you guys are giving here and run with it. Like i said, my workout last friday was awesome!
FIUpanther, as far as ‘work’ pictures go. I don’t do any vice or UC work, so my identity doesn’t need to be completely hidden, and i don’t think i’m flashing my mug everywhere considering I blacked it out. Plus my team was recently recorded by National Geographic Channel for “Border Wars”, I think my exposure is going to be much greater there :\
Can you explain what “I utilize the big 3 every weeks (I do 2-a-days)” means?
[quote]swoop wrote:
Honestly, I just think I didn’t eat enough and was too worried about progressing gradually instead of slapping on REALLY havy weight and getting down to work.
[/quote]
x2
Soon as you eat adequately strength gains will come much greater, linear (instead of up and down monthly), and much more smoothly (you will ‘own’ the weight). No need to over-do it though, just increase portion sizes a bit (make sure protein is at least 1.5g/lbs bodyweight every day) until you find strength progressing smoothly and keep at it for months until the next strength plateau whereby you’d increase calories again.
To give a good idea, it’s reasonable to expect around 2% increases in strength each week on most lifts (as a beginner/intermediate)…or even more if you are starting a new lift. So if you were benching 200lbs, you’d be adding close to 5lbs every week to it. Obviously it won’t be a linear/exactly predictable road even when eating adequately, but over-all strength should be going up pretty smoothly (and it shouldn’t just ‘disappear’ when taking short breaks from lifting - it should be more ‘permanent’).
[quote]swoop wrote:
My gym (free at work) only has a Smith machine. Is it still possible to do BB curls on it? Keep the ideas coming. Thanks, guys![/quote]
Buy an olympic bar and bring it in to work.
i prefer movements that have constant tension for arms…I do heavy freeweight stuff too, but I always do constant tension exercises like cables/hs machines where i focus more on the contraction…
[quote]Jason van Wyk wrote:
Can you explain what “I utilize the big 3 every weeks (I do 2-a-days)” means?
[/quote]
I squat, deadlift, and bench (big 3) at least twice a week based on how my muscles are divided up.
For example:
Mon: Chest, Biceps (I’ll bench)
Tue: Back, Triceps (I’ll deadlift)
Wed: Rest
Thu: Legs, Shoulders (I’ll squat)
Fri: Chest, Biceps (Bench again)
Sat: Back, Triceps (Deadlift again)
The next week, i’ll rotate what muscles are paired and on what days in order to maintain a balance and make sure i’m not over working (or underworking) a certain muscle.
[quote]on edge wrote:
[quote]swoop wrote:
My gym (free at work) only has a Smith machine. Is it still possible to do BB curls on it? Keep the ideas coming. Thanks, guys![/quote]
Buy an olympic bar and bring it in to work.[/quote]
This might actually be worth doing.
[quote]swoop wrote:
[quote]on edge wrote:
[quote]swoop wrote:
My gym (free at work) only has a Smith machine. Is it still possible to do BB curls on it? Keep the ideas coming. Thanks, guys![/quote]
Buy an olympic bar and bring it in to work.[/quote]
This might actually be worth doing.[/quote]
You train at a free gym, and it never occurred that investing in some extra equipment would be worthwhile? Imagine what you could come up with if everyone who trained there would invest $100 toward equipment.
Be safe out there brother, good luck.
On topic with the title of the thread (not so much the flow), in regards to bicep training, does anybody have any workarounds when the anterior delt is not up to par for the day?
On my arm day today, slight anterior delt pain kept putting a cramp in any curling motion; even when I laid on an incline bench with elbows behind the torso attempting to remove it from the picture.
Any experience with work-arounds of this regard?