muscle

[kyleD]

not sure if this is the right place to post this but

okay i work out alot cause i do alot of sports and when i do weights like curls ill do 100 and i will feel sore and then tomorrow ill flex and then do more and my biceps feel like rock hard but then after i do the next 100 on the next day they feel mushy and kinda not as hard so im trying to figure out if this is normal or if it does this for a reason any help or input on this is great and helpful so yeah thanks :DD

[HAWAiiAN 808]

first thing i can tell you, you are doing absolutely nothing to help you. If you can do 100 curls, that means the weight is to light for you. A good weight is something that you can do 8-12 reps of 3 sets, and the last set, you should either go to failure or barely make 8 reps.

Also, doing curls day after day is not going to give you muscle. You should only be doing biceps once a week, sometimes twice if you do biceps on monday, triceps on another day, and then a small burn session for biceps on friday if you are going to bench heavy that same day.

And the main thing i can tell you is, dont just do curls and work out your biceps all week. After a while of doing only curls, you're body will get too conditioned to it and you will eventually hit a plateau effect in which you will stop gaining muscle mass. And you if you are serious about getting some muscle, you should have at least 6-10 different workout routines when doing your biceps because just doing curls everyday is not doing anything for you anymore of you can do 100 reps.

Let me know if you need any more information.

[kyleD]

ok so what do you prefer ? i do as a work out

[HAWAiiAN 808]

well, it would take me forever to give you my workouts i do for a week mostly because i change everything up every week so my body doesnt get conditioned to the workouts i do. But for biceps, i would say it would be best to stick with some basic. Alternating dumbbell hammer curls, barbell curls, close grip ez-bar curls, dumbbel bicep curl, preacher curls, seated dumbbell curl, etc. You might notice that almost everything i posted is curls, but its the way the exercise is done, that proves all the difference. If you do barbell curls, you might notice that close grip ez-bar preacher curls work out your biceps in a different way. As long as you do these exercises with proper techniques, the proper amount of weight, good reps and sets, and on a good time basis, you will definitely see better results.

[dmeek7]

You need to rest! REST is the most important part of weightlifting. Especially if you want to gain mass. Don't do the same workout one day after the other. Do a workout and then do a different area of the body the next day then come back and do arms again then day after that. here is an example of my workout.

Before you even do this workout you need to figure out the max weight you can do for ONE REP of each workout, because this workout deals with percentages of your max weight.

Mondays:
Bench(chest)
Incline Bench(upper chest)
Seated Rows(upper back)
Hang cleans
Tricep workout (usually pushdowns, or skull crushers, and dips.. Dips are GREAT for triceps)
arm exercises (pull-ups are the ultimate arm workout. curls, pushups)

Tuesday:
Squats (hamstring and butt)
Calf raises (obviously calves)
Jump squats with dumbbells (explosiveness and also works every leg muscle)
Step Ups (choose a box, or a flat area that is about 6 inches below hip level and step up with one leg at a time. alternating legs every time. This works your butt, calves, and hamstrings)
Straight Leg Dead Lift(lower back and butt)
Shrugs ( shoulders)

Wednesday:
Dumbbell bench press
Dumbbell incline bench press
seated rows
hang cleans
tricep workout
Arm workouts

Thursday:
Front Squats (look up form for this. works out your quads)
Leg Extension on a machine(works quads)
Leg curls on a machine (works butt and hamstring)
Calf raises (calves)
.....
Friday is a rest day and so are the weekend days....
....
It is important to have a good diet, and to rest your muscles you just workout the day before
....
first week of this workout, you do 3 sets of 10 reps at 65 percent your max weight for each excersice and each workout.
2nd week you do 3 sets of 10 reps at 70 percent
3rd week you do 3 sets of 5-8 reps at 75 percent
4th week you do 3 sets of 5-8 at 80 percent
5th week you do 4 sets of 5-8 at 75 percent
6th week you do 4 sets of 3-5 at 80 percent
On the 7th week you test your max weight again. You will find out, if you do the percentages the right way, that you will go up in weight by at least 20 lbs on that 7th week... start over from there.