three questions

alright... a little help please?

only done about one cycle myself so Im not an expert and cant really comment on the tren. as far as the biceps go mine suck too but I finaaly started making good gains when I dropped the weight and used really good form and really made my biceps burn. Go as heavy as you can with perfect bi burning form for about 8-12 reps. I rarely use barbell curls any more as I cant really feel my biceps working all that much. just personal preference though. If you can try to hit biceps twice a weak and really brutalize them. Also be patient. As far as lateralraises start with the weights at your sides...not in front of you like most people do... raise the weight up to shoulder level using perfect form...no rocking or swaying the weight up....as you come up to shoulder level slight turn your wrists down and hold for one second....don't let your ego get the best of you....use a weight that you can use perfect form...I bench close to 400 pounds and only use 20-25 pound dumbbells for lateral raises...very few people dpo these correctly

As far as lateralraises start with the weights at your sides...not in front of you like most people do... raise the weight up to shoulder level using perfect form...no rocking or swaying the weight up....as you come up to shoulder level slight turn your wrists down and hold for one second I completely agree with gusto77, but instead of just turning your wrists roll your delt forward (of course your wrst will turn as well but it seems to work better for me.) hell try both out see if one is bette for you. As for biceps I like single arm movements myself. The best one I have come across so far is getting on the other side of a preacher curl seat (so the angled pad is up against your torso.) and hanging my arm straight down from the pad. I always get a full extension and there is still full concentration on the bicep at the top of the range of motion. The first time I did these I felt them for like 3 days afterwards. I am not sure of their name but I have always heard them called spider curls. Stupid name but they work.

thanks. one more thing, i have heard abs rebound more quickly than most other muscles, so how often should you work them?

DB side laterals have never done anything for me. It doesn't matter if I go really heavy, or really light with perfect from. The only thing that seems to hit my side delts is upright rows with a shoulder=width grip or maybe even slightly wider. You could conceivably work your abs everyday, at the very least, more than once/week. Just make sure you hit 'em with high reps and get a good squeeze.

Originally posted by tja310tja 2.I have tried to work my biceps every way i can. I know that how you build muscle is determined by genetics, and i obviously have bad bicep genetics, but does anyone have anything that works well that i have not tried(i have done super sets, partials, different rep schemes, used different grips, different angles... i have done whatever i could think of. please help You can give this a shot-- it works for me -- The idea is to blast your bi's to negative Get your normal wieght dimbel that you would use to do about 8 reps with-- also get one thats 10 pounds lighter and other that about 5 or so pounds lighter than that one-- So you have 3 dumbels, the idea is when you've blasted your reps to the max with the heaviest immediatly grab the lighter one and continure till you can't do anymore-- after that grab the lightest one immdeatly and blast as many as you can do. The idea is to decrease the weight so that you totally blast your arms and have a hard time with the lightest weight-- It pumps my arms up till they want to burst-- I usually try to do higher reps with the lightest wieght- Give it a try-- let me know if it works for you

1. Cycle looks fine. 2. Have you tried 21's, I also do 15's, same as 21's but heavier and lower reps. 3. What gusto77 said.

1. I would use tren at 75mg/ ed and sus at 125mg/ed. (250mg/ eod is fine until the tren is added though, then its just easier to go ed w/ the tren). as far as bi's, just try as many different angles as possible. When I get in a rut, I'll do some strange shit and it seems to work well. The rest of the time I keep it simple like alt dumbell curls and hammer curls. One movement I have always liked consistantly is reverse preacher curls w/ a chambered bar. for the lateral raise, I encounter the same problem. You really have to focus on keeping your shoulders down throughout the movement. I have not tried rolling my shoulders forward, but it seems as though that would involve the traps even more. Just seems that way though, I could very easily be wrong.

1. Cycle: Consider frontloading the Sust for the first week. THEn..knock it down to 125mg/day or whatever Tren looks OK. 2. Biceps: I believe in, and use often...preacher work. There is a hammer strength preacher curl machine thats perfect for me. Handles are just right(EZ curl bar is ineffective for me due to very wide shoulders) Anyways...I am a firm believer in empasizing the NEGATIVE portion of the rep! Squeeze that fucker up, then fight, fight, fight that fucker down. 3. Laterals: If traps are doing the work..your going too heavy. Lighten the weight and try to get the mind/muscle connection down pat. Tell yourself delts are gunna do the work or no work at all. Keep your focus. FOX