retired_dannygirl82

I'm pretty fit as I've done a lot of sport, boxing, martial arts and footie (crap but I try) and weight training.

Physically everyone has areas that they struggle to build muscle or tone and mine are my biceps. Any advice on how to improve them? I don't want pretty biceps for the sake of looking buff but want to increase my speed, control and power.

I've tried the obvious stuff, barbell curls etc but with limited results.

retired_sacclover@yahoo

Up your protein intake and water consumption is a good start

retired_therob

How would big biceps improve your speed?

retired_dannygirl82

Not interested in bigger biceps, just an increase in strength and flexibility. Because the sports I do require power and speed I need to increase the muscles density and responsiveness. I'm not currently achieving that aim.

retired_Rosangela carv

So what do you do atm then, that isn't working for you?

retired_dannygirl82

Combination training/split routine:

Barbell curls
Reverse barbel curls
Standard Push ups
Single arm push ups

Also work the muscles indirectly through other weight training exercises such as tricep extentions etc.

General punch bag work
Sticking hands (wing chun)

That's about it but little in the way of gains in muscle strength and resistance.

train2gain

Ashtanga yoga is a good bet for increasing all over strength including biceps. Its a quicker, intense, more flowing form of yoga than hatha.

Works the muscles really "deeply", hard to explain but you feel it more than just doing weights. Try the British wheel of yoga, www.bwy.org.uk for classes near you.

Weight gain powders or creatine are decent as well, better than chowing down tins of tuna non stop.

retired_dannygirl82

Thanks, I'll take a look. :thup:

retired_Rosangela carv

Well for muscle strength/endurance (as a pose to building mass muscle) you should do lighter weights, but more reps. But it depends, I have no idea what you are doing now.

Also better diet, more protein, less carbs etc.

retired_dannygirl82

Pretty much what I've been doing, 3 sets at higher reps, (around 30 for the first set) before I increase the poundage.

Virtually cut carbs from my diet btw and have a balanced protien intake.

Maybe genetics is against me on this one