Weight training

[UaeExile]

Any regulars want to offer some advice?

Been going for the past 5/6 weeks, really enjoying myself with it too unlike other times I've tried to make it routine. The only thing I seem to get stuck with is training shoulders and biceps - any advice on good exercises?

I've not really upped the weight I lift, more bothered about correct form than looking clever but seem to get stuck for ideas on these muscles.

I'm more into free weights as I have a little disproportionate growth on my chest from machines

Cheers for any tips

[Boris Bear]

Get some kettle bells

[humph]

For Biceps do Chin-ups (use a weighted vest if you can do more than 12), and barbell curls with palms facing away.

Stop doing flat bench press and do incline presses instead. Will put more stress on the shoulders and less on your chest.

For shoulders i do Military Press - 5x5 from time to time, then just go with shrugs, lateral raises, seated db presses and lots of rows.

Use heavy weights for everything except the lateral raises, and make sure you warm up your shoulders first.

[Twonk]

Agree with the previous post about chin ups for your biceps. I think it's probably the best upper body exercise you can do, it's the equivalent of the squat for your top half. Play around with different set and rep ranges. Try do 10,8,6,4 then 10 x 3, then try 2 x 3 weighted etc

For shoulders, I'm a big fan of the Arnold press - http://www.exrx.net/WeightExercises/...noldPress.html

[Steve Leeds]

I'm not hench or owt but biceps are tiny muscles. 3-4 sets a couple of times a week and all that you'll be fine. prefer the W bicep curl bar. strong core. controlled lift. no swinging/cheating.

also the best thing for biceps in terms of look is to develop your triceps as well.

shoulder flies for me. but shoulders need a variety.

as for chin ups. I hate people who can do them. ya bassa's!!

[TheWanderer]

I find training your biceps with back does it for me, plenty of back exercises engage your biceps, and then hoy some seated dumbbell curls and EZ bar curls in to totally fatigue them.

[japs]

Originally Posted by Steve Leeds

I'm not hench or owt but biceps are tiny muscles. 3-4 sets a couple of times a week and all that you'll be fine. prefer the W bicep curl bar. strong core. controlled lift. no swinging/cheating.

also the best thing for biceps in terms of look is to develop your triceps as well.

shoulder flies for me. but shoulders need a variety.

as for chin ups. I hate people who can do them. ya bassa's!!

Best advice you will get if you are wanting bigger arms imo. Concentrate more on triceps. Last six weeks I have been and results are much better than before, still tiny my arms like but improved a lot. All takes time.

I find 21's good for biceps:

http://www.youtube.com/watch?v=Fqu_rEnfbPU


Also a fan of the Arnold press. I'm starting to find that exercises using your own bodies resistance is good, but I'm not aiming for gaining a huge amount of size so probably no good.

[Bagpuss]

Originally Posted by japs

Best advice you will get if you are wanting bigger arms imo. Concentrate more on triceps. Last six weeks I have been and results are much better than before, still tiny my arms like but improved a lot. All takes time.

I find 21's good for biceps:

http://www.youtube.com/watch?v=Fqu_rEnfbPU


Also a fan of the Arnold press. I'm starting to find that exercises using your own bodies resistance is good, but I'm not aiming for gaining a huge amount of size so probably no good.

Dont concentrate on Tri's, make sure you train them both to destruction once every week......Both require equal attention but most people ignore them when training as think that big biceps is the be all and end all....

The tricep makes up two thirds of your arm mass (think of it as the thigh of your arm). The bicep is essentially the smaller area (hamstring in your leg)

For shoulders I would do shoulder press, upright rows, shrugs to work the whole shoulder

then

lateral fly, front raises, bent over fly to isolate each of the 3 parts of the deltoid.

Most important of all spend a good few minutes (5+) warming up the whole shoulder area before you start as the shoulders are very prone to injury...The hand bikes are brilliant for this. Agreed re: form over weight but make sure you add enough weight or you will struggle to grow....When you go for your "heavy set" on an excercise you should be lifting a weight that means you can only complete 6-8 "proper" reps. Continue with that weight until you can do 10-12 decent reps with it then add more weight the next week. Good luck fella

[japs]

Originally Posted by Bagpuss

Dont concentrate on Tri's, make sure you train them both to destruction once every week......Both require equal attention but most people ignore them when training as think that big biceps is the be all and end all....

The tricep makes up two thirds of your arm mass (think of it as the thigh of your arm). The bicep is essentially the smaller area (hamstring in your leg)

For shoulders I would do shoulder press, upright rows, shrugs to work the whole shoulder

then

lateral fly, front raises, bent over fly to isolate each of the 3 parts of the deltoid.

Most important of all spend a good few minutes (5+) warming up the whole shoulder area before you start as the shoulders are very prone to injury...The hand bikes are brilliant for this. Agreed re: form over weight but make sure you add enough weight or you will struggle to grow....When you go for your "heavy set" on an excercise you should be lifting a weight that means you can only complete 6-8 "proper" reps. Continue with that weight until you can do 10-12 decent reps with it then add more weight the next week. Good luck fella

Personally put more into triceps for the reasons you've mentioned, but agree with your sentiments. Just people tend to ignore triceps because they think working biceps will get them the best result.

[UaeExile]

Cheers for the advice guys, some good stuff to think about tomorrow when I hit the gym again.

The gym i've joined is all of 20 meters away from my apartment in a fuck off hotel, it's class so I've got no excuse not to go

Originally Posted by japs

Personally put more into triceps for the reasons you've mentioned, but agree with your sentiments. Just people tend to ignore triceps because they think working biceps will get them the best result.

I work triceps pretty hard anyway, some reason my tri's have always been strong for my size. Whereas I'd probably say biceps are the opposite