Biceps
Hey Todd! My workouts have been going very well, and I'm seeing results in everything but arm curls. I haven't been able to increase the weight I'm lifting, while every other exercise I've been able to. Ideas? Suggestions?

Hmmmm... OK, well biceps despite being the ultimate "show muscle" are actually one of the smallest muscles in the body. Training them for a beginner should only take about 20-25 mins. Tap them hard, but keep it short and sweet. Try this: Standing barbell curls: 3 sets of 8-12 reps Seated alternating DB curls: 3 sets of 8-12 reps The last couple reps should be tough > failure. Train bi's about once a week-ish. Not sure what sort of routine you are on? T

OK, I'll give it a try. Based on what you said, It's probably just a matter of time before I get results. For now I don't really care about the "show muscle" factor. It's more about physical strength. I've been curling 2x a week. 2 sets of 10. Thanks man.

I've been hitting the gym everday for almost 2 years now. Seeing results (strenght and appearance) is a very slow process. It's all about time, hard work and dedication. Based on what you said, (and perhaps I'm misunderstanding here,) if you're only doing 2 sets of 10 then totally try to up the amount of sets you do on bicep day. For instance I'll do 4 different bicep exercises, 4 sets of 10 each exercise. So thats 160 reps. You could get away with 3 exercises if you want. Get acquainted with some of the different exercises if you don't already know: http://www.leehayward.com/arms.htm But always remeber, the key to success is proper form...never sacrifice form for too much weight. I always laugh at kids who stack all the weight on a machine, shake, get red in the face and consequently have rediculously bad form. In terms of biceps, never curl too much weight to the point that it makes you sway to gain momentum, always keep your back straight. Finally, if you don't take a protein supplement, I would suggest doing so as it aids in building and repairing muscle tissue and helps your stamina. It's kind of the "must have" supplement when weight training (unless you feel you consume enough protein in your diet). I personally don't use any other supplement besides protein.