problem with Bicep & Triceps

[golden_man]

Hi
it is about month and half i am working out
and i get a very good result in : Quadriceps , Shoulder , Glutes , Abdominals
but the problem Bicep & Triceps they dont get size they just be in shape
and i want them to get more size
note : i eat a lot of carb and protein and i do Standing Barbell Curl , Standing Dumbbell Curl and One Arm Dumbbell Extension
Thank you

[ahoyhoy]

The problem i had when i was working my bis/tris was that i was using very heavy weights and my form suffered, meaning my progress was slow. Try dropping the weight adn really concentrate on your form and the muscle you are targeting

[Michael]

Another problem is you have only been working out for a month and a half. It can take months and months sometimes years to notice results. Just stick with it for a few months an you will see a difference.

[golden_man]

How often do you work the biceps and triceps? What does an average workout for these muscles consist of?

two times in week 2 set 12 rep everytime

[golden_man]

Originally Posted by Bigkat

what exercises are you performing for each muscle group? (bicep n Tricep?)

Standing Barbell Curl , Standing Dumbbell Curl and One Arm Dumbbell Extension

[Doug]

Originally Posted by golden_man

Standing Barbell Curl , Standing Dumbbell Curl and One Arm Dumbbell Extension

BigKat will be on later but My advice would be to change your routine,

preacher curl 3 sets x 8-10
Dumbell curl 3 sets x 8-10
Concentration curl 2 x 8-10

Reps should be strict, no cheating, rep speed of 2-1-2. if you are doing them twice per week then allow 3 days between bicep training.

[golden_man]

Originally Posted by Doug

BigKat will be on later but My advice would be to change your routine,

preacher curl 3 sets x 8-10
Dumbell curl 3 sets x 8-10
Concentration curl 2 x 8-10

Reps should be strict, no cheating, rep speed of 2-1-2. if you are doing them twice per week then allow 3 days between bicep training.

Thank you Doug
i cant do preacher curl because i exercise in home and i cant go to gym ( Iraq Baby ) ,, what do you mean "rep speed of 2-1-2" i dont get it
Thank you

[Doug]

Originally Posted by golden_man

Thank you Doug
i cant do preacher curl because i exercise in home and i cant go to gym ( Iraq Baby ) ,, what do you mean "rep speed of 2-1-2" i dont get it
Thank you

If you havent got a preacher curl bench then sit on a bench, lean forward and put your elbows against the lower part of your knees and do the curls that way...(so that the elbows cant move)

The rep timing is two seconds up, one second at full contraction and two seconds down, (instead of counting 1-2 ,count using 1 thousand, two thousand that is about a full second)

[golden_man]

Thank you Very Much Doug

[Doug]

Originally Posted by golden_man

Thank you Very Much Doug

No probs mate, let us know how you get on with them....