Advice from the fittest w/ the big guns

[JUJYGRL]

If I really want to increase my bicep muscle do I need to exercise them every other day? Currently I only get them in once a week. I rotate the Gym Styles. I do Bootcamp once a week, Core Max and run 3X's. I am seeing progress but would like faster results in that one area. I really don't have time or energy to do much more. I also make sure I drink a protein shake right after the GS workouts. Any advice is much appreciated.

~Chrissy~

 

[Snazzy]

The key to growth is to stimulate the muscle, then let it rest to repair. Most folks trying to gain muscle, will train each major muscle group only once per week. Use 3 sets, 4-6 reps to failure, with about 2 minutes rest in between sets. The peak of the biceps is genetically determined, but you can still build the muscle, whether or not you achieve the peak.

Also, the triceps take up a large amount of space on the arm when developed. You can make your biceps appear fuller, by having developed triceps.

 

[atiman]

I think that is too much per week.

I do a 3 day split( legs-day 1 and chest, shoulders, triceps(day 2) and back and chest (day 3). I lift as heavy with good form say for one week(maybe 4-6 reps), the next week I lower the weight slightly and working a few more reps and sets. I also do a moderate workout week. I get great results this way. I get very few results when I work the muscle 3x a week, like full body endurance work.

I notice that my body hasn't recovered well and it show when I try to lift the same amount of weight that week. Muscles grows at rest.

Find a group of exercises(3-5) to work your bicep muscle once a week.

Don't forget to work the triceps. You got to keep it balanced.



Namita

 

[Maximus]

I built size in my biceps by working them once a week. At the time I was doing one body part per day, 6 days a week. Now I do two body parts per day 3 times a week, but at this point I'm really just maintaining.

 

[JUJYGRL]

Thanks guys...Cathe's concentration curls w/ the bonus hold is awesome and yes, I will have to remember how important working the tri's are to keep the balance. I guess there is a reason why Cathe has grouped her Gym Styles the way she has.

 

[shelia]

I am opposite of most people.I work upper 4 times a week alternating a heavy workout and endurance (1 is a lesser intense endurance).I use the no more than 8 rep scheme and sometimes do as few as 2-3 on some exercise's (when I am lifting heavy)I do all of hard core gymstyles upper body split into a.m and p.m workout's and do 8 reps except pushups and dips.8 reps or less for heavy lifting has really increased my size and what poundage I can lift- biceps I can now do 80lbs for 3 reps chest-130lbs on bowflex 50lb dumbells one arm rows 61 pounds I have basicaly increased all my wts .I just listen to my body and what works for me-some would probaly overtrain doing upper 4 times.I think it works for me because I am adding endurance workouts so my muscles are recovering from heavy lifting.The protein shake is right on target for your goals of building muscle.I would suggest the tank top rotation for you.
good luck
;-)

 

[FitnessGoddess]

I got great bicep definition & growth when I did the tank top rotation 2 years ago. The workout requires 3 upper body workouts a week.

Day 1: PS Chest, Back, Shoulders, Biceps,and Triceps.
Day 2: CTX Leaner Legs
Day 3: CTX Shoulders, Biceps, and Triceps plus cardio
Day 4: Cardio
Day 5: MIS
Day 6: Cardio
Day 7: Cardio or rest

 

[Imafitnessfreak]

My upper body definition took off like a rocket once I started the P90X series. The gurth off my flexed upper arm grew .25 inch in 3 weeks.

Editted to add that Tony has you working biceps once a week in his P90X series. They get some work doing pull-ups but they are not the focus.

 

[JUJYGRL]

You are all awesome. I can't believe how helpful so many of you are. My brother in law is a exercise physiologist and worked for Fitcorp and Crunch but he is totally all gym. I have a full time job and 2 kids so working out at home is a must. I also secretly want him to be amazed at what his older sister in law accomplish by herself without going to a gym.

Tank top rotation and P90X are in my future but right now can't spend anymore $. I am only using 15lbs for Cathe's presses and curls in GS so I think I will try that advice on upping the weight to max out at 6 to 8 reps. Hopefully by next month I will be brave enough to show a few pics.

Keep up the good work Sarah..you look lean & strong..no jiggly on you.

Thanks again everyone