Ono's guide to building muscle - Biceps

[El Kabong]

Well if anyone wants some killer bicep workouts just burn them out.

7's take a curl bar load up some weight do 7 curls (while standing) from a resting position (down at your hips) halfway through a curl motion (you should stop right under your ribcage)....then without setting down the weight you immediately put the weight in the finishing position (where your hands are near your collarbones) and then do 7 reps only going to halfway down (which again will end around the bottom of your ribcage).....after those 7 you do 7 full curls.

Remove weight then repeat until you get tired. When you get to a light enough weight you can even do reverse curls which are done in the same manner as regular curls only reversing your grip (your palms will face away from your body at the end of a rep).

If you're going to do tricep work (which is essential to throwing punches) then it's essential to work the bicep just to maintain a balance between the muscle groups.

[Youngblood]

If you're going to do tricep work (which is essential to throwing punches) then it's essential to work the bicep just to maintain a balance between the muscle groups.

This makes sense, and when I look at my workout that was tailored for me by someone who really knows their shit for boxing training, I see that they included bicep building along with the triceps.

I think possibly why it is shunned so much by boxers, is it is related to the type of 'get your biceps big and purdy' workouts that many do.

[donnydarkoIRL]

Fantastic thread Ono.
We all must admit, although of little relevance to our sport we all crave them.

[ono]

Fantastic thread Ono.
We all must admit, although of little relevance to our sport we all crave them.

Too right we do

[donnydarkoIRL]

Fantastic thread Ono.
We all must admit, although of little relevance to our sport we all crave them.

Too right we do

You should see me now Ono.

I'm little and getting really ripped!
I'm so much smaller than I used to be, but so much faster and stronger.

My arms and shoulders are half the size of what they were, but I feel stronger than ever in sparring. It's brilliant!

[El Kabong]

This makes sense, and when I look at my workout that was tailored for me by someone who really knows their shit for boxing training, I see that they included bicep building along with the triceps.

I think possibly why it is shunned so much by boxers, is it is related to the type of 'get your biceps big and purdy' workouts that many do.

Yeah you always want to work complimentary muscle groups....but for making your arms big, the tricep muscles are bigger than the biceps.

If you want the long and lean muscles then when you do curls do your work outs slowly, controlled, and with lighter weight and more reps.




I don't know about anyone else but my biceps being stronger helps me keep my form when I am throwing hooks and uppercuts

[ono]

This makes sense, and when I look at my workout that was tailored for me by someone who really knows their shit for boxing training, I see that they included bicep building along with the triceps.

I think possibly why it is shunned so much by boxers, is it is related to the type of 'get your biceps big and purdy' workouts that many do.

Yeah you always want to work complimentary muscle groups....but for making your arms big, the tricep muscles are bigger than the biceps.

If you want the long and lean muscles then when you do curls do your work outs slowly, controlled, and with lighter weight and more reps.




I don't know about anyone else but my biceps being stronger helps me keep my form when I am throwing hooks and uppercuts

That's a myth Lyle.

Lighter weights - more reps myth has reared it's ugly head again

To be honest it's something i was told when i originally started training. Anyway it's a dirty lie

See below....

Fat Loss & Weight Training Myths

"Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps)"

Actually that page busts quite a few myths...It's worth checking out.

[ono]

Also wanted to add that Lyle is spot on with how he performs his exercises.....slow and controlled. Without using momentum.

[El Kabong]

Also wanted to add that Lyle is spot on with how he performs his exercises.....slow and controlled. Without using momentum.

The lighter weight and more reps are more to help the technique than to burn more fat or "tone up"...using constant weight on a machine or on TheraBands and doing slow steady reps also helps.


To tone and define you have to "feel the burn" only when you are feeling the burn can you build muscle or burn fat off your arms. Working after that burn is great stuff

[p4pking]

Isolating any one muscle group is rarely beneficial towards any athletic pursuit.

[ono]

Also wanted to add that Lyle is spot on with how he performs his exercises.....slow and controlled. Without using momentum.

The lighter weight and more reps are more to help the technique than to burn more fat or "tone up"...using constant weight on a machine or on TheraBands and doing slow steady reps also helps.


To tone and define you have to "feel the burn" only when you are feeling the burn can you build muscle or burn fat off your arms. Working after that burn is great stuff

The burn feeling is actually caused by a build up of lactic acid. Basically lactic acid is a metabolic waste product that is produced as the body burns carbs for energy. It has nothing to do with muscle hypertrophy (the building of muscle).



And you can't just specifically burn fat from your arms either. You cannot spot reduce. Like you can't burn fat from your stomach by doing crunches. Same principal all over the body.

[southpawed]

[/quote]

That's a myth Lyle.

Lighter weights - more reps myth has reared it's ugly head again

To be honest it's something i was told when i originally started training. Anyway it's a dirty lie

See below....

Fat Loss & Weight Training Myths

"Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps)"

Actually that page busts quite a few myths...It's worth checking out.[/QUOTE]

I dont know about toning and all that. But light weights and more reps DOES alot to help muscle endurance amiright or am i left?

also, are big triceps a hinderance? Because since i've been working my triceps using the pulldowns, they really increased in size.

[Scrap]

Muscle is great, if it functions in any form of Athletic movement if not its a waste. Remember muscle has memory, so when trying to attain muscle make sure the muscle knows what its there for. Southpaw you are correct.

[southpawed]

Muscle is great, if it functions in any form of Athletic movement if not its a waste. Remember muscle has memory, so when trying to attain muscle make sure the muscle knows what its there for. Southpaw you are correct.

i hear ya.

I've been planning to do some slow controlled shadowboxing with 2 lb dumbells for muscle endurance. I noticed my shoulders start fatiguing in the later rounds and my guard starts to drop. This should help.

[ono]

That's a myth Lyle.

Lighter weights - more reps myth has reared it's ugly head again

To be honest it's something i was told when i originally started training. Anyway it's a dirty lie

See below....

Fat Loss & Weight Training Myths

"Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps)"

Actually that page busts quite a few myths...It's worth checking out.[/quote]

I dont know about toning and all that. But light weights and more reps DOES alot to help muscle endurance amiright or am i left?

also, are big triceps a hinderance? Because since i've been working my triceps using the pulldowns, they really increased in size.[/quote]
You're right. That's how you increase muscluar endurance.