Increasing bicep/Tricep Strength dramatically

[Rhino]

Hey guys (gals)...

More aimed towards the biceps, but I was wondering if there were any moves you lot like to do that would improve my bicep strenght dramatically. At the moment (and I know it's a stupid thing) I feel I have neglected that part of my workout which now needs a kick up the jacksee.

My tri's are pretty good, and tend to gain strength fasr anyway, but my bi's are always lacking, so any input or advice would be great....

Ta

[altug]

I don't think that one can increase the strength of a such small muscle. Only people i know with an exceptional biceps power are very big man(strongmen, wrestlers, etc.), so it all comes down to joint/bone girth and leverage. Even in that situation, their biceps power is very marginal when compared to their overall strength.(If there is such thing as a 'single body part' strength)
Compounds movements like weighted-chins, barbell/dumbbells rows, etc. is your best bet in my opinion.
Just because of curiosity, why do you want to increase it?

[Rhino]

Cheers mate,

I generally like to experiment, and wondered if by training arms a little more/harder then it may improve overall strength.

Thanks for the ideas on moves, i will certainly give them a go.

[Mike J]

Be careful mate, the bicep tendon is a structural weakness and always lags behind the strength of the muscle, hence the fact that bicep tears are probably the most common injury for strongmen and wrestlers. Make sure you warm up thoroughly, use good form and avoid low reps.

[VINNY]

RHINO, I have seen many bbuilders and lifters increase thier Bicep/Brachialis and tricep strength over the years. follow these simple rules>
1. Set yourself a target exercise or exercises - typically barbell curls and tricep pushdowns.
2. Test yourself on 6 reps and record your best set weight. Do this after a warmup but before you are becoming tired. You are looking for a weight that you can only just achieve a full 6 reps at full range without cheating.
3. Add 2.5kg to the recorded weights only (these are small muscle groupings) for your next workout.
4. Next workout - Warmup with 3-4 light sets (50-60% of the target weight) without going to failure then Go for 6 reps at the new higher weight for 3 sets. No more.

If you achieve 6 reps in the first set add another 2.5kg and try again for 6 in your 2 and 3rd sets. Do not be temped to add more.
5. Keep this weight for your next workout and follow the same pattern, only up the weight during the workout if you get 6 on the first set, otherwise add 2.5kg for your next workout if you achieve 6 reps in any of the 3 sets.
7. On all 3 working sets the following principles should be applied:
a. Prepare, think about what you are going to do and focus on it.
b. If you have a training partner get them involved as well.
c. Tense the muscle hard at the completion of the movement.
d. Massage the muscle heads/ends between sets - inner elbows particularly as these can very easily develop tennis elbow - inflamation of the tendon sheathind due to stress.
e. If you are looking for true dynamic power dont bother with anything over 8 reps, leave that for the bodybuilders.
f. When you are making good progress, and only then, try the above with 3 reps.

Finally, if you are not doing it already add some protien to your diet and only train this muscle group in isolation/testing once a week. You need to train, rest and feed your body to gain real strength. Add possitive attitude and it cannot fail over time.

Dramatic gains in strength are a myth.

Vinny

[Rhino]

Thanks for the advice guys, and cheers again Vinny