weak biceps???

[.V.]

Looks like you've just been doing too much. Cut it back a little so you can move more weight and see if you don't start getting results.

Once I gave up on trying to do more than my body could handle and recover from I finally started getting some results myself. Not much, but better than before.

All I do during the week is
Squats 3x a week
Bench 2x a week
Deadlift 1x a week
Overhead Press 1x a week
Bent over row 2x a week
Cable crunch 2x a week
Pullups once a week.
----
Optional direct arm work is only once a week
Curls
Skull Crushers

And I only do 5 ramped sets of 5 (starting light and working up) for most of them.

[xtremetris]

Biceps are a very hard muscle to gain strength due to their size. Its a very small muscle yet it is the fastest healing muscle. Just keep working at it, i had a trouble trying to make my biceps grow and finally broke through, it just takes time man :]

[leland_7]

Originally Posted by tim_mcf

lol...I always thought it was a "dumbell bent-over row"

i'm sure that's it but being from the north georgia mountains,..... coaches never bother to tell you the technical name for the lift. that's funny. thx for setting me straight though.

[leland_7]

thx for all the help guys. i really have to focus on my compounds for sure. thx for the workout list welch. i think my problem was that i was using isolation moves like they were compounds. instead of just using isolation moves every so often.

here's another burning question. is it better to be as stable as possible during a lift or is it ok to "yank". my example that i see all the time is during lat. pull downs. i have always tried to maintain composure and keep my back as vertical as possible, but i keep seeing so many guys do the "rocking" thing. they just rock so far back it's as if they're doing a cable row. i always thought be as stable as possible was best to hopefully avoid the chance of injury but is this not the case? am i missing out by not joining in and rockin it?!

[.V.]

North GA Mtns eh? Then you aren't too far from me. I don't really live at area 51 you know.

Try to be as stable as possible. Some lifts are more dynamic than others, but decent form should be used for all. Not super strict form, but keep it good. Jerking and yanking will just get you hurt. If there is a way to injure one's self, I've managed to find it.

Lat pulldowns should be kept pretty stable. Leaning back a little so you can reach your chest is fine, but it's not a cable row. You want to row - then row. The lat pulldown is a pull up for someone who can't get their bodyweight over the bar yet.

[tim_mcf]

The lat pulldown is a pull up for someone who can't get their bodyweight over the bar yet.

Exactly! So many people don't understand that; I see people doing pulldowns who I know can do pullups and I just shake my head...The pullups are better for you, anyway.

[leland_7]

cool. thx. i'm actually in ATL now but visit blue ridge pretty often. just about an hour drive. too much city is a bad thing for me.

[.V.]

Went down to Blue Ridge yesterday. About a 45 minute drive from here. Atlanta is 2 hours from here. I'm down there a couple of times a month. We've got other members here on this board from that area too.

[leland_7]

dude that's so crazy. such a small world..... sometimes. blue ridge is a great area. getting a little crazy with the real estate cabin boom but it's still close to home for me. i will def have to keep up with you guys on here.

[LiftGirl]

Originally Posted by leland_7

here's another burning question. is it better to be as stable as possible during a lift or is it ok to "yank". my example that i see all the time is during lat. pull downs. i have always tried to maintain composure and keep my back as vertical as possible, but i keep seeing so many guys do the "rocking" thing. they just rock so far back it's as if they're doing a cable row. i always thought be as stable as possible was best to hopefully avoid the chance of injury but is this not the case? am i missing out by not joining in and rockin it?!

I agree with awelch. Form is important to prevent injury and to make sure your muscles get an optimal workout. Try not to pay too much attention to what other guys are doing because most of them are doing it wrong anyway.