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Original poster

i need to develop biceps - how?

20 replies

ThatVikRinA22 · 12/06/2010 20:25

i know i know - its me again. im boring myself now so god help the rest of you, but i need to pass this pull test.

so, i need to develop my biceps.

am doing seated row (3 sets of 8)
lat pull down with hands turned the other way (3 sets of 10)
rowing machine (10 mins with last few mins really really going for it!)

have also got myself a very good set of cast iron dumb bells for home use to do bicep curls etc
any other suggestions? am still doing all the other stuff, free weights, smiths machine, chest press, lat fly etc etc etc

ta all. again.

OP posts:
LostGirl · 13/06/2010 06:47

Try switching your reps to 4 sets of 6 and upping the weight so that when you have completed the first set of 6 you shouldn't be able to feel like you could do more than one or two more (with good form). If you can do all 4 sets of 6 then you need to up the weight the next time. When you are lifting shorter, heavier sets then leave a bit longer in between sets for your muscles to recover, about 2 - 2 and a half minutes.

I assume the dumbbells you have at home are adjustable ones? So again, the aim is to increase the weight each time you lift. Don't do you bicep curls on you days off from the gym though as you will not be giving your biceps time to recover and rebuild.

How about chin ups? Is there a machine you can use to do assisted ones at your gym? If not, find a bar you can hang off and jump up so you are in position (underhand grip, chin over bar) and then lower yourself as slowly as possible, trying to build up over sessions so that it takes twenty seconds to descend.

Original poster
ThatVikRinA22 · 13/06/2010 21:12

chin ups completely elude me. i cant do them.

the dumb bells i got are really good cast iron ones and yes - adjustable. but heavy!

ive done a davina workout tonight but intend to go to gym tomorrow for weights. then tues ill do cardio. weds weights, thurs cardio, friday weights again. sat and sun off.

i am so worried ive left this too late. i should have started training a year ago, id have been ready by now. im trying to stay positive, ive come a long way in 3 months but i am finding this so tough.

OP posts:
LostGirl · 14/06/2010 08:11

When you first had your practice session on the push/pull thingy, didn't you pass the pull and not the push?

BikeRunSki · 14/06/2010 08:16

You can borrow my DS. At 21 months and 14 kg, my arms have never been so strong and toned, even after years of going to the gym!

Original poster
ThatVikRinA22 · 14/06/2010 16:20

LG - yes! now i seem to have switched for some unknown reason to passing the push and failing the pull....

i think the problem is she wont let me lean back, where as when i had my practice the bloke showing me the equipment just let me do it how ever i wanted,

the force ppi this last 2 times has said im not allowed to lean back, so your just using your arms and nothing else.

OP posts:
LostGirl · 14/06/2010 16:32

Are you stationary when you do it or can you bend your legs and generate some power there? Have had a search on youtube for the test to see what it looks like but couldn't find anything.

Have you gone from trying to push your dh across the room with a broom to trying to pull him???

ib · 14/06/2010 16:36

Have you tried doing slow push-ups? Count to 8 on way down and again on way up.

Original poster
ThatVikRinA22 · 14/06/2010 19:02

LG - google the 'police dyno test' - it will take you to a site called concept 2 and show you the equipment. (its the first site on google that comes up)
you cant use your legs in any way. its completely upper body strength.

Ib - ill keep doing push ups. and ill slow them down - cheers for that.

OP posts:
Original poster
ThatVikRinA22 · 14/06/2010 19:03

this is the machine and test

OP posts:
werewolf · 14/06/2010 19:09

Reads test.

Original poster
ThatVikRinA22 · 14/06/2010 19:10

werewolf - thats exactly how i feel and ive got to do the flipping thing!

OP posts:
werewolf · 14/06/2010 19:21

Good luck with that.

My random bicep googling led me here any good?

Original poster
ThatVikRinA22 · 14/06/2010 19:27

cheers werewolf - i think im more or less following that - even the protein shakes! interesting reading though so ta!

OP posts:
LostGirl · 17/06/2010 14:58

Stumbled across this and thought of you

fruitshootsandheaves · 17/06/2010 15:00

Buy a spaniel and walk him on lead through a field of pigeons every morning. (you'll have to swap arms every day though or you'll be lopsided, or buy 2 spaniels)

LostGirl · 17/06/2010 15:06

This looks good too, will really isolate your biceps if you are looking to focus on them.

LostGirl · 17/06/2010 15:20

Have just found a youtube video of someone using that push/pull machine and it looks just like a seated row, is that what it feels like when you use it? If so, I'm surprised they said it was just your biceps that you needed to develop as you will be using your back muscles (latissimus dorsi and trapezius) just as much. Exercises for these muscle groups can be found here if you are looking to mix it up a bit.

Original poster
ThatVikRinA22 · 19/06/2010 11:34

wish id found a you tube video before this!!

i think i have just found a gym, a couple of miles from where i live that has the dyno machine! im soooo excited! im waiting for them to phone me back...come on gym - ring me!

it definitely looks like it from the pics, which would be fab, means i could train on the machine every day.

the gym im going to at the min is ok but doesnt have anything other than a rowing machine that is even remotely comparable to the dyno machine.

OP posts:
LostGirl · 19/06/2010 12:57

But of course you wouldn't change on it EVERY day would you, because you ARE going to have your REST days

That would be great though, to be able to practice regularly on it. Even without the maching, the training you are doing will develop all your muscles and give you the strength to pass the test, but having access to it so you can practice should hopefully give you the confidence to believe that you can pass the test, fingers crossed for you

Original poster
ThatVikRinA22 · 19/06/2010 15:45

well, good news and bad news. he got rid of the dyno when it became obsolete. damn!

but, i went for a look and a chat, he has a very similar seated row machine, his gym was much much better than my current one and i can hire a personal trainer for a month so im swapping. got an induction tomorrow and my first session with a trainer on monday. They will also do a complete programme for me including looking at diet etc. i will rest inbetween and just do cardio work on the days inbetween weights. he is an ex army PT instructor so think ill be getting my ass whopped into shape pdq! he was very nice (if a bit scary!) but i need someone to get me there within a month. he didnt think my current programme was anywhere near good enough (which i knew because im getting no where!)

so its good news really.

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