How do you get biceps

[Harv]

Been going to the gym for a while now but my biceps are slowly growing but its hardly anything.

Anyone got a programme to gain bicep mass quick?

Cheers

[Leo]

best way in my opinion is by not training them. WHAT!?!? you ask, if you are training properly (all body parts) and doing exersises like deadlifts, seated cable rows, upright rows, etc... you will probley be doing more than enough on biceps. i used to kill mine off, actualy have a "session" on biceps, no grow. i stopped doing sessions on them and they grew big time.

saying that though, i do chuck in a few bicep curls here and there but hardly ever

[stevenet15]

what bicep exercises are u doing? have u ever done twentyones or tripple sevens? they kill the bicep and burn, i do it last thing before i leave the gym

[jaybiss]

When you show offyour biceps, push your hand back and it makes them look bigger

[Ruddy]

Originally Posted by Leo

best way in my opinion is by not training them. WHAT!?!? you ask, if you are training properly (all body parts) and doing exersises like deadlifts, seated cable rows, upright rows, etc... you will probley be doing more than enough on biceps. i used to kill mine off, actualy have a "session" on biceps, no grow. i stopped doing sessions on them and they grew big time.

saying that though, i do chuck in a few bicep curls here and there but hardly ever

Leo, Dumbell curls get good looking girls brother lol


Try doing isolation curls with the E-Z bar mate. I do plenty of reps on a light weight for 4 sets

Then alternating curls with dumbells but twist when your at the top so the inner weight disc touches your shoulder.

Then Either 21's (with a weight you dont swing up for the last few!)

Or underarm pull-ups?


Thats whatt i do but ask Leo and Bullit, ive been moaning like a bitch recently lol

[Leo]

either ways fine ruddy mate, the thing about biceps are they are sooo easy to overtrain, they are a TINY muscle group compared to say quads or chest, etc.

i think the massive problem is 9/10 people including me, start the gym wanting big arms, or the default thing that comes into your mind when you think of someone muscley is big biceps, hence people including me going mad training them, then left asking " why arent my arms growing " lol

[bullit]

the main bicep building excercise is standing curls on bar.so while youve got all your energy do these first. do say 3x 6-8 reps heavy sets. with a couple of spotted reps at end. to make it even more painful when you get to the top of the curl squeeze your biceps like youd be showing them of for a second then let the weight down. this will make your biceps burn like a bitch

[Harv]

i do dumbell curls - using around 12.5-15kg each arm.

Then do barbell curls with 10 each side (bar weighs a good 10-20kg)

Then i sometimes use this like curved bar with 15 each side and do 4 sets of 6 reps. They seem to grow quite big at the gym and look quite impressive but then they disappear in the morning. Is gutting

I aint tried 21's steve mate. My mate does them - does 7 reps from extended to half extended arm, then 7 reps from halfway down to all the way up, then the last 7 reps are full dumbell curls.

Anyone got any advice?

Cheers for it all so far. Will give it all ago

[bullit]

do you ever ride the rack or strip down, triple drop ?

[Harv]

Originally Posted by bullit

do you ever ride the rack or strip down, triple drop ?

aint got a clue what your on about lol Sorry - can you explain please. Sorry to be a pain lol

[bullit]

triple drop is explained in ruddys thread.

strip down- say your doing preacher curls on the machine. when on your last set do as many as you can with a couple of spotted reps, then lower the weight a couple of plates then do as many as you can again with a few spotted reps. repeat process to your lifting no weight on the machine. can be done on any exercise. if your doing freeweights jsut load the bar up with fives that can be wipped off

another one for biceps is. if your jump on the pull up bar and hold yourself up at the top and get your biceps to lower your body down really slow till your arms are out stretched you get a good burn. the process from top to bottom wants to last about a minute, so quite slow, lol

[bullit]

then there pre fatigue techniques aswell

[Harv]

Originally Posted by bullit

triple drop is explained in ruddys thread.

strip down- say your doing preacher curls on the machine. when on your last set do as many as you can with a couple of spotted reps, then lower the weight a couple of plates then do as many as you can again with a few spotted reps. repeat process to your lifting no weight on the machine. can be done on any exercise. if your doing freeweights jsut load the bar up with fives that can be wipped off

another one for biceps is. if your jump on the pull up bar and hold yourself up at the top and get your biceps to lower your body down really slow till your arms are out stretched you get a good burn. the process from top to bottom wants to last about a minute, so quite slow, lol

yea i do strip downs. Just get my brother to adjust the key thing. Do them with triceps aswell - that gives one awesome burn. Normally i will do dumbell curls, barbell curls, then will do the strip down but then im fcuked and i cant seem to do any more weights (vice versa if i do triceps first). So i just do some machine weights to last the time and do the occasional run.

My aim aint really to get fit. Its to get quite meaty (but with muscle) as im 6ft 5 and dont want to be looking like a lanky f*cker LOL.

Nice info though there bullit. That definately deserves a rep

Cheers buddy. If anyone has got any kinda upper body muscle building exercises drop me a pm or post here. Thanks guys

[bullit]

its just about mixing it up.

pre fatigue- if you do a triple drop say on standing curls first in your workout so there buldging to fook, then do your preacher curls or what ever you will gain again, works very well

edit- also limit your bicep workout to about 3 exercises-

do you do your arms together?

[Harv]

wooo sorry. Didnt know you asked a question bullit lol.

I normally do my biceps with preacher curls on the free weight machine (just cable and pulleys basically). Was doing the strip downs on them today. Got a really good burn on them. Started on 45kg and worked all the down to 10kg. Did 4 sets of them.

[Saxo_Silver]

all i do is bicept curls and my bicepts seem to grow pretty fast. my muscle seems to show out too much tho because im too skinny.

[Ste]

Ive been trying for a fair bit now but mine aint been growing as fast as id like... so i bought some BSN Nitrix n Cell mass and after only 2 weeks of using the stuff i can see and feel it working its ace....

After the gym my veins look unreal.....


Just make sure your getting the food your body needs to grow and buy a fitness mag if you want some good training guides.

[Apz1]

Originally Posted by Leo

either ways fine ruddy mate, the thing about biceps are they are sooo easy to overtrain, they are a TINY muscle group compared to say quads or chest, etc.

i think the massive problem is 9/10 people including me, start the gym wanting big arms, or the default thing that comes into your mind when you think of someone muscley is big biceps, hence people including me going mad training them, then left asking " why arent my arms growing " lol

Good post.

[bullit]

im shaw i wrote a very similar post before, lol

[Ruddy]

Bullit and Leo are my Heros, and as we've all said before your biceps arnt what makes your arms bigger, Triceps play a big part in that.

Try doing weighted dips when youve finished mate but keep your body straight and try dipping only (well mostly) using your triceps. Dips are the shiz mate.

By the way everyone (ASW) Ive got some of that maximuscle cyclone............ It tastes like shit. Orrible.