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Exercise Questions - How can I increase
a muscle group's endurance?
Exercise Question:
I find some muscle groups burn out much faster than
others. I can train triceps to satisfaction. But biceps simply burn out quick
and I just can't do any more. What can I do to increase a muscle group's endurance?
Exercise Answer:
The first thing you want to do is make sure you're not
training biceps on back day. Training your back first will fatigue your biceps.
So, have a dedicated arms day where you're training only your biceps/triceps.
Start out with the most basic mass builder for your biceps, which is the standing
barbell curl. Only do one thorough warmup set of about 15-20 reps to get the muscle
really warm. Then, jump into a very heavy set of about 4-6 reps of barbell curls.
If your biceps are getting tired, it sounds like this is your weak muscle group
and it needs to catch up in mass, strength and endurance. Also, make sure to hit
the biceps from different angles. This way the muscle is always stimulated and
"confused" which is exactly what you want. Try including these exercises
into your biceps training routine:
Preacher
Curls (3 Sets of 12 reps)
Place an EZ or straight bar in front of
the preacher curl bench. Sit down with your chest against the bench, grasp the
bar and lower your arms as far down the bench as possible. The top of the preacher
bench must be under your armpits, this will ensure that the exercise is as strict
as possible. Extend your arms fully and from this position curl the bar up with
your biceps. Focus on contracting the muscle as hard as possible, when the bar
is curled all the way up slowly lower and repeat for the desired number of reps. Inclined
Dumbbell Curls (3 Sets of 12 reps)
Sit on an inclined bench with dumbbells
in each hand and hands down by your sides. You can do hammer curls (where you
keep your palms facing your body at all times); regular curls (with palms facing
up); or supinating curls (where they start facing your body, and about halfway
through the movement, you turn your palms facing up). Do 8 to 12 reps. 
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