Change Your World-NOT your Body

Sunday, February 27, 2011

Today's Dirt Workout Tips are for the Biceps

Whether you are looking to tone up your upper arm or build a nice set of guns (yes-ladies can build muscle and no you do not need steroids or T to do it), here are some choice bicep exercises to aid you in your upper arm needs.

Close-grip-ez-bar-curl-For toning I suggest 3 sets of 12-15 reps with a mild weight, for building I suggest 4-6 sets at 6-8 reps with a weight that taxes each set.
Barbell Burl-For toning I suggest 3 sets of 12-15 reps with a mild weight, for building I suggest 4-6 sets at 6-8 reps with a weight that taxes each set.

Dumbbell Bicep Curls-For toning I suggest 3 sets of 12-15 reps with a mild weight, for building I suggest 4-6 sets at 6-8 reps with a weight that taxes each set. Alternative dumbbell bicep curls may also be used.

Preacher curls-For toning I suggest 3 sets of 12-15 reps with a mild weight, for building I suggest 4-6 sets at 6-8 reps with a weight that taxes each set. These can also be performed using one arm and a dumbbell.

Concentration curls-For toning I suggest 3 sets of 12-15 reps with a mild weight, for building I suggest 4-6 sets at 6-8 reps with a weight that taxes each set. This exercise is a great exercise to round off your bicep work out with.

Some bicep stretching exercises.

dirt 

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14 comments:

  1. Yeah, can build muscle without steroids or T, just very small ones...but I don't know many women that want massive muscles anyway.

    It took me 2 years to build up my biceps to a bulging kind of size, I used none of these exercises though and no weights...cool selection though.

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  2. Being female doesnt in any way limit muscle potential/size.

    The only reason most males have more upper body strength over most females is because females arent encouraged to develop their/our upper bodies. It is portrayed as "unfeminine", "unwomanly" and "unsexy" in order to discourage equal upper body stregnth between the sexes.

    Pound for pound because males and females use their lower bodies similarly, males and females have equal strength/size in that area.

    dirt

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  3. umm dirt im not sure were you got that info from, but men gain more muscle in a shorter amount of time then a women, that is why many women resort to 'roids' in BB, also ive NEVER seen men talk down to a women working on her upper body muscle i actually no many that prefer women to.. if anything your the sexist one here

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  4. I didnt refer to time, I referred only to muscle and strength. And both men and women take steroids for body building.

    These are tips for toning and building muscle, not tips for professional body building. As a buff female I can attest to their worth.

    dirt

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  5. Testosterone is the number one hormone for not just muscle growth, but muscular strength too. No amount of nutrition or training will make someone gain big muscles without a high level of testosterone. Professional bodybuilding or not, testosterone is still the number one greatest influence in muscle gain. Men have more muscle on their bodies even without doing anything at all to build it first etc. They start off more naturally muscular, pound for pound. Ultimately though, in terms of strength rather than just inflated muscle mass, women are more or less equal to men pound for pound.

    But like Dirt says, this ain't bodybuilding, it's toning/strength training. True though...it is advertised as being unnatractive for women to build big mass. I don't have huge muscles, but they bulge out a lot in places and I have a lot of big veins and some people think it's digusting because I'm female etc. But if I was male, it would be more normal etc. But I'm 100% natural and have never used any of the million products out there designed to lower estrogen levels and build mass. So as I'm far as I'm concerned, it's ridiculous for a person to tell me I look unnatural or have too much muscle - if it was unnatural, my body wouldn;t have allowed me to build it! Duh! I'm natural and proud. I'm out to show that it is more than possible for females to be immensely strong and powerful without the use of any kind of hormonal supplement whatsoever.

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  6. Last anon, correction, it would be perceived as "normal".

    dirt

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  7. "The only reason most males have more upper body strength over most females is because females arent encouraged to develop their/our upper bodies."

    LMAO. Now, I know that you are a complete idiot. You can't build the muscle mass I can. Period. I now I also know that you are delusional and that feelings of competition are driving your feelings towards ftms'. Goodness, woman!

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  8. Anon, I had calves which are probably twice as big as yours, because I ran 50 mins a day.

    LIKE MOST PREHISTORICAL WOMEN!

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  9. There are huge individual differences. There are obviously women like Dirt who can get very muscular and there are men who stay pudgy and oddly-shaped no matter what they do. I've been a personal trainer - I've seen it first hand. Men may be pound-for-pound stronger (often because of sheer mass and/or bone and muscle density), but they can still look like shit. T is not a magical ride to perfect musculature - just go to any gym and check out the range of male physiques. Nope, it's not length of time or how hard they work at the gym, it's individual differences. Look at Richard Simmons versus Jack LaLanne - both naturally dosed with T, both work(ed) out plenty, completely different result in fat versus muscle. Then go to a women's natural bodybuilding or arm wrestling competition or a lumberjilling event or even a women's rugby game - you'll see some of the baddest guns and thighs on a person you can see. On the other side, Chastity Bono is going to look pudgy and lumpy the rest of her life no matter how much T she takes and no matter how much she works out. It's in her genes, it's not in the drug or the gym. Just like a lot of guys, she can improve her physique and that's worth it for health's sake but the obsession to have a particular body type is destructive no matter who is doing it and why. Most of what the average person thinks they know about building muscle is actually total nonsense. Adding the mythology of T in FtM world really dumbs it down that much further. It's good to be strong, healthy, to get exercise, to enjoy working out, and to feel good in your body. That's the path Dirt is on and sharing with the rest of us. Simply sticking a needle full of chemicals in your butt every week or month is never going to get you to the place Dirt is getting.

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  10. Thanks for the tips, I have incorporated them into my workout.

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  11. "Simply sticking a needle full of chemicals in your butt every week or month is never going to get you to the place Dirt is getting."

    But I'm actually not sure I want to be where she is. Do you want to be obsessed like she is?

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  12. i would LOVE to see a site or an LJ group or something like it, anything for women/lesbians/butches who want to naturally build their muscle size, tone and strength.

    my lower body is compromised by a disability but my upper body is naturally strong and i'd love to honor the amazon inside me.

    there seems to be lj groups and youtube films for ftms who want to strengthen and build muscle. we need to share our knowledge.

    THANKS FOR THIS POST!

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  13. Dirt, it's obvious to me that I need to intake less than 1200 calories day, but still feel full, Please give some mean plans to accomplish this

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  14. Very interesting that "anonymous"can sling insults and slurs, knowing that identity is not revealed. I wonder if you'd have such "muscle" if you used your real name?

    Dirt offers a some good tips for toning and building, but she was quite clear it was not about BB.

    I am a small woman, but have spent many years and thus hours upon hours in the gym. I got muscle if not on par with any man's. I am built differently, so of course I wont' get that kind of mass. But I can tell you I am stronger than many men twice my size, that's why they come to me for martial arts training!

    Keep on wommin!

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