Gym Rule #266: Never… Ever… Train more than one major muscle (Chest, back, legs) on a given training day. Ignoring this rule you will fail to put enough effort into either primary group to provide benefit and you’ll find yourself short of breaching your goals.
Gym Rule #265: If you train consistently and do not either; lose weight or gain strength, you are doing something wrong. Re-evaluate your goals, research methods of achieving those goals and adjust your routine accordingly. Also consider your eating into the equation.
Although swinging may be perfectly acceptable on the playground or in the 60’s, it has no place at the gym while curling. Yes, you may be feeding your ‘ego’ because you can ‘do’ 20 lbs more than you can actually do with proper posture, you are not doing your self any good. Not only are you putting your back at risk of injury, you are not truly using your biceps (the soul purpose of a curl). To build up those biceps like you want to, lower the weight to something you can do with proper posture; Legs shoulder width apart, keeping your back straight while you curl upwards and downwards with control. The key is to remain in control.
Be respectful of other trainers around you. Generally speaking, if there is someone training, and they step away for a second and leave weights as placeholders, don’t take that bench until you know they won’t be back; expecially when ever other bench is free. That was 2 people today; within the same exercise even!”