Make em’ Hurt

Make em’ Hurt

My biceps are my best muscles. Weird statement to make? Eh, maybe, but I like to know my strengths and weaknesses. I call them my best muscles because they are my most visible muscles. I try to hit biceps 2x week, but my biceps routine has been pretty stale for a while. I used to just curl a 40 or 50 lb barbell both seated on a bench and standing and do dumbbell hammer curls. A few months back I took up with curling an Olympic barbell instead, it is over 7’ long so the need to stabilize it makes the muscles work harder. I usually just do the bar (45 lbs) so that I can go high rep (15-20/set), but my current heavy record for Olympic Barbell Curls is 65 lbs for 5 reps. I’m also a big fan of the hammer grip rope curl which is essentially a triceps rope pull-down flipped 180 degrees as a pull-up to hit the biceps instead. I love those last two exercises, but I know my body has come to expect them and that I need something new to keep my muscles guessing and adapting.



Today I added in a tip from IFBB Figure Pro Mona Muresan that I read in the current issue of Muscle & Fitness Hers. I have sporadically tried and then run and hid from standing high cable curls. I have to set the weight low and even then I feel like my form is off and I’m not doing them right, so I promptly quit. Mona, however, does a one-armed version which I tried today. You grab the side of the cable station with your resting arm to stabilize yourself and then focus on your working arm. By doing them this way you're able to carefully control the movement to ensure proper form. I did these only a few hours ago to polish off my biceps and they already have a quiet ache. My biceps do not normally experience muscle soreness, so this move is getting a big thumbs up from me. Here's hoping it hurts to hold up my blow-dryer tomorrow! =)

Today’s Biceps & Triceps Session:

1)Elliptical for 15 min to warm-up.

2)BT Superset 1, warming up the muscles:

Set 1: 15 reps Olympic Barbell Curls (45 lbs), 12 reps Dumbbell Standing Triceps Extensions (20 lbs)
Set 2: 15 reps Olympic Barbell Curls (45 lbs), 12 reps Dumbbell Standing Triceps Extensions (20 lbs)
Set 3: 15 reps Olympic Barbell Curls (45 lbs), 12 reps Dumbbell Standing Triceps Extensions (20 lbs)
Set 4: 15 reps Olympic Barbell Curls (45 lbs), 12 reps Dumbbell Standing Triceps Extensions (20 lbs)

3)BT Superset 2, make em’ work:

Set 1: 8 reps each arm (full set, then switch) Seated Dumbbell Hammer Curls (25 lbs), 16 reps Triceps Bodyweight Bench Dips (body weight ~ 140 lbs)
Set 2: 8 reps each arm (full set, then switch) Seated Dumbbell Hammer Curls (25 lbs), 18 reps Triceps Bodyweight Bench Dips (body weight ~ 140 lbs)
Set 3: 8 reps each arm (full set, then switch) Seated Dumbbell Hammer Curls (25 lbs), 16 reps Triceps Bodyweight Bench Dips (body weight ~ 140 lbs)
Set 4: 8 reps each arm (full set, then switch) Seated Dumbbell Hammer Curls (25 lbs), 16 reps Triceps Bodyweight Bench Dips ( body weight ~ 140 lbs)

4)BT Superset 3, cable station:

Set 1: 10 reps Hammer Grip Rope Curls (50 lbs), 10 reps Triceps Rope Pushdowns (60 lbs)

Set 2: 10 reps Hammer Grip Rope Curls (45 lbs), 10 reps Triceps Rope Pushdowns (60 lbs)

Set 3: 12 reps Hammer Grip Rope Curls (40 lbs), 12 reps Triceps Rope Pushdowns (60 lbs)

Set 4: 12 reps Hammer Grip Rope Curls (40 lbs), 12 reps Triceps Rope Pushdowns (60 lbs)

5)Polishing off my Biceps:

Set 1: 12 reps each arm Standing One-Arm High Cable Curls (20 lbs)

Set 2: 12 reps each arm Standing One-Arm High Cable Curls (20 lbs)

Set 3: 8 reps each arm Standing One-Arm High Cable Curls (30 lbs)

Set 4: 8 reps each arm Standing One-Arm High Cable Curls (30 lbs)

Set 5: 12 reps each arm Standing One-Arm High Cable Curls (20 lbs)

6)Polishing off my Triceps:

1 Set 12 Dips on the Assisted Pull-up Machine with a 60 lb offset

3 sets Dumbbell Single Arm Overhead Triceps Extensions to Failure (10 lbs), failed between 6-10 reps each arm, decreasing with each set

7)Stepmill…5 min and then remembered I’m not on a lean out right now so I decided to be done and nix the cardio =)


My biceps may be my best muscles, but my right one takes the prize. Symmetry is important in bodybuilding and if I flex my right bicep pops up noticeably higher than my left one. I don’t think the inequality has anything to do with what I do in the gym as I work them equally there. My theories are kind of humorous. Just this week I’ve started wearing my iPod armband on my forearm for biceps day as I’m concerned that the tightness of it on my left bicep is restricting the muscle when I’m working it.

The second theory is my flexing habit. Since I took up with this blog adventure I’ve had many random conversations where I happen to mention that I’m into bodybuilding. Outside the gym in street clothes I really don’t look the part. I weigh 140 lbs and have noticeably big arms for my body, but I’m a size 4, relatively tiny in the scheme of the world. This always leaves me wondering if people think I’m a big dreamer when I mention being into bodybuilding, so I always tend to follow up the statement with a quickie right bicep flex. It pops up and that’s when people tend to react. It’s entertaining. As anyone who has practiced posing for a competition will tell you, posing is a workout in itself, so I wonder if always popping my right has caused it to be bigger than my left. Those are my two silly theories; the third and most reasonable one is simply that I’m right-handed ;)