people who have trouble growing broceps:

Discussion in 'Fitness & Nutrition' started by jonno, Oct 3, 2009.

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  1. jonno

    jonno New Member

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    try going heavy. for the longest time i just did 8+ reps for bi's... started doing heavy BB curls (3-5 reps) and they starting growing.

    [​IMG]
     
  2. Thomas Crenshaw

    Thomas Crenshaw New Member

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  3. Perplexed

    Perplexed OT Supporter

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    heavy towel curls
     
  4. jonno

    jonno New Member

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    SS with anti-gravity curls for maximum growth
     
  5. Frank Dux

    Frank Dux Guest

    maximum of 6 reps on towel curls at the end of your bicep workout and dux guarantees the biggest pump that your tiny biceps have seen
     
  6. BoypussY

    BoypussY game over.

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    3-5 reps? sounds worthless. No blood volume no care.
     
  7. Thomas Crenshaw

    Thomas Crenshaw New Member

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    close grip pullups

    /thread
     
  8. jonno

    jonno New Member

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    the master has spoken :bowdown:

    disregard everything i have said.
     
  9. Frank Dux

    Frank Dux Guest

    I agree with Jonno though. I started doing 6-8 reps on barbell curls and my biceps have grown a bit. 35's on each side... WHAT YOU KNOW ABOUT THAT
     
  10. Helios

    Helios New Member

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    Going heavy stimulates growth? no wai, tell me more arnold.
     
  11. Frank Dux

    Frank Dux Guest

    Razor gets his massive biceps from doing 15+ reps dude.
     
  12. Tumbles

    Tumbles New Member

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    I've always been just fine with 8+ reps, but I've heard going super heavy on biceps work can cause tendonitis type shit :dunno:
     
  13. jonno

    jonno New Member

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    well, the trend around here now seems to be 'blood volume training'
     
  14. Helios

    Helios New Member

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    :rofl:
     
  15. Helios

    Helios New Member

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    really? that's fine if you want vascularity, but a piss poor method for size.
     
  16. jonno

    jonno New Member

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    i wouldnt say that... depends on the person/body part/natty or assisted/etc. etc.

    it all depends
     
  17. timberwolf

    timberwolf New Member

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    Higher reps can also contribute to size. And probably 5-10 reps would contribute more to size than 3-5 reps... though as jonno pointed out, may vary with different folks.

    Personally for arms, I don't think you need to go 3-5 reps. Ever.
    Leave those kind of reps to your back exercises and higher reps (8+) to bicep exercises. Even for triceps, only exception would be dips and close grip benchpresses. For low reps that is....
     
  18. NUDES

    NUDES New Member

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    There is no training method for vascularity, Simmons.

    It an effect of bodyfat + genetic predisposition to being vascular, Siff.

    Temporary blood induced pump does not count, Zatsiorky.
     
  19. RalphL

    RalphL Active Member

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    just goes to show everyone's different
     
  20. NUDES

    NUDES New Member

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    Yes, but there are only 2 types of hypertrophy available to human beings.


    -Sarcoplasmic hyperplasia, which involves an increase in the number of sarcoplasmic organelles.
    -Myofibrillar-mitochondrial hyperplasia, which involves increase in the number of myofibrils and mitochondria.

    Increase in muscle diameter is due to enlargement of individual muscle fibres by an increase in the number and size of individual myofibrils (Goldspink, 1980), accompanied by an increase in the amount of connective tissue (McDonagh & Davies, 1984), as discussed in Section 1.6. This increase in muscle protein is produced by increased protein synthesis and decreased protein degradation (Goldberg et al, 1975). Two types of muscle hypertrophy may occur:

    -Sarcoplasmic Hypertrophy. In this case, the volume of non-contractile protein and semifluid plasma between the muscle fiber increases. Although the cross-sectional area of the muscle increases, the density of muscle fibres per unit area decreases and there is no corresponding increases in muscle strength.
    -Sarcomere Hypertrophy. Here there is an increase in the size and number of the sarcomeres which comprise the myofibrils. These may be added in series of parallel with the existing myofibrils, although only the parallel growth will contribute to an increases ability to produce muscle tension. The area density of myofibrils increases and there is a significantly greater ability to exert muscular strength.

    Which one do you think is caused by higher reps/TUT and which one is caused by lower reps and more weight?

    Which should you do?
     
  21. RalphL

    RalphL Active Member

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    im not reading that. i just do what works.
     
  22. NUDES

    NUDES New Member

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    I'm trying to educate you tinycock.

    Read the post and answer the question.

    Which one should you do? Once you figure that out, you will never have to wonder about training again.
     
  23. Frank Dux

    Frank Dux Guest

    Sarcomere?
     
  24. RalphL

    RalphL Active Member

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    brb getting a degree in biology
     
  25. kopetzki

    kopetzki Banned

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    Sarcomere!!! do i get an A?
     
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