Biceps

  • Vaughn

    Posts: 1880

    Apr 02, 2011 8:43 PM GMT
    I have a hard time putting on weight in general, but it seems my biceps like to give me the most trouble put of all the muscles in my body. What works for you to build bigger biceps?
  • Posted by a hidden member.
    Log in to view his profile

    Apr 02, 2011 9:06 PM GMT
    Flex them really tight while I grope them. That'll make them bigger. icon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    Apr 02, 2011 9:13 PM GMT
    Barbell curls, one-hand dumbbell curls, underhand pullups
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 12:49 AM GMT
    Dude I feel like I have the same problem... My triceps at least look like theyre growing but the biceps are just like "no, we'd rather sit on the couch and watch HBO."

    The exercises that do help a lot are barbell curls, concentrated preacher curls, and dumbbell curls.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 1:26 AM GMT
    I got noticeable results in record time from doing strip sets. For some reason, that really worked for me, but YMMV.

  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 1:30 AM GMT
    SUPERSETS!!
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 1:57 AM GMT
    The biceps brachii's origin is at the supraglenoid tubercle and the coracoid process (both on the scapula)- with an insertion at the radial tuberosity.

    Try doing the opposite of what you're doing- heavy weights- fewer reps- medium weight- more reps- reverse pyramids- regular pyramids.

  • Vaughn

    Posts: 1880

    Apr 03, 2011 4:02 AM GMT
    What I've been doing is; Barbellcurls, dumbbellcurls, hammercurls, spidercurls, dragcurls and pull-ups. I aim to do 6 reps in my 3rd set. I do no more than 3 of these at a time.
  • Vaughn

    Posts: 1880

    Apr 03, 2011 4:07 AM GMT
    Aznewbie saidSUPERSETS!!


    I don't know if I could do those, the rec center here gets so cluster fucked with bro madness that I can barely squeeze between them to get to the stations as is.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 4:09 AM GMT
    Vaughn saidWhat I've been doing is; Barbellcurls, dumbbellcurls, hammercurls, spidercurls, dragcurls and pull-ups. I aim to do 6 reps in my 3rd set. I do no more than 3 of these at a time.


    Maybe you could try a drop set at the end where you immediately go to a lighter weight and try to crank out a few more reps and really get the biceps pumped. Then again, what do I know? Biceps are a real weak point for me too. So hard to put any size on them at all- it's frustrating!
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 4:38 AM GMT
    Vaughn saidI have a hard time putting on weight in general, but it seems my biceps like to give me the most trouble put of all the muscles in my body. What works for you to build bigger biceps?


    push-ups, barbell, dumbbell curls. make sure you get enough protein.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 6:26 AM GMT
    Vaughn said
    Aznewbie saidSUPERSETS!!


    I don't know if I could do those, the rec center here gets so cluster fucked with bro madness that I can barely squeeze between them to get to the stations as is.


    Bro madness sounds delicious, lol. But I hear you, my gym gets like that on Monday and Tuesday evenings! But I still manage to get my "Squat Monday" on!
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 6:27 AM GMT

    >>>I have a hard time putting on weight in general, but it seems my biceps like to give me the most trouble put of all the muscles in my body. What works for you to build bigger biceps?



    It seems free weights would work best, but for some reason I've noticed I get better results using cable movements with different bars attached, alternating with single grip handles. Maybe it's the continuous resistance involved with cable movements, but I always leave the cables noticing more bicep pump.
  • Hunkymonkey

    Posts: 215

    Apr 03, 2011 6:31 AM GMT
    try training them 2 times per week. works for me.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 6:52 AM GMT
    Aznewbie saidSUPERSETS!!


    + 1

    And this worked for me:
    http://www.bodybuilding.com/fun/xrep7.htm
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 7:09 AM GMT
    Get a part time job at UPS! You'll get 2X the results and def much quicker than any gym will give to you ;-)
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 7:13 AM GMT
    starting strength gains mass and works your arms without having to do isolation exercises for your arms. its all compound lifts. its impossible to fail if you do it right.

    http://www.startingstrength.net/workouts/
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2011 2:15 PM GMT
    preacher curls
    standing dumbell curve
    seated (at an angle) dumbell curl
    ez curl bar curls

    do a pyramid routine, dont take alot of rest between sets, focus..alot of people think they are focusing and being intense but they aren't. What is your current bicep routine? By looking at your height and weight I would say you need to eat more for bigger biceps...add more protein.
  • victor8

    Posts: 237

    Apr 03, 2011 2:17 PM GMT
    hard gainer here too...have worked for yrs for 15.5 guns...the group of exersises above are greathits inner outer and medial!
  • hdurdinr

    Posts: 699

    Apr 03, 2011 2:49 PM GMT
    I've never had particularly big arms but they were at their biggest when I was exercising them with old school back exercises like pull ups, dead lift etc...
  • Vaughn

    Posts: 1880

    Apr 05, 2011 7:21 AM GMT
    jerseywoof saidpreacher curls
    standing dumbell curve
    seated (at an angle) dumbell curl
    ez curl bar curls

    do a pyramid routine, dont take alot of rest between sets, focus..alot of people think they are focusing and being intense but they aren't. What is your current bicep routine? By looking at your height and weight I would say you need to eat more for bigger biceps...add more protein.


    Vaughn saidWhat I've been doing is; Barbellcurls, dumbbellcurls, hammercurls, spidercurls, dragcurls and pull-ups. I aim to do 6 reps in my 3rd set. I do no more than 3 of these at a time.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 07, 2011 12:17 AM GMT
    up your sets to 4 and itry to do more reps than 6 if that means lowering the weight then do that..try to do 8-10 reps each set if you are not doing a pyramid routine, maybe even experimenting with more reps. I think as I mentioned before you probably need to up your caloric intake big time
  • Posted by a hidden member.
    Log in to view his profile

    Apr 07, 2011 12:30 AM GMT
    Work out your biceps and triceps on the same day (growing your triceps will make your biceps look bigger), try to put your thumb on the outside when you do dumbell hammer curls and dumbell bicep curls, this works great to isolate the bicep IMO.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 07, 2011 12:22 PM GMT
    I'm coming to the conclusion that any muscle growth is down to genetics. I work out hard with little to show, but then some relatively skinny guy jumps on the preacher curl, starts curling light weights and it's as if he has a tennis ball shoved under his upper arm skin! What gives? Huge biceps on skinny guys!
  • Posted by a hidden member.
    Log in to view his profile

    Apr 17, 2011 2:36 AM GMT
    I had posted the link to this bicep workout video in a different forum a few days ago, but I tried it and got a pretty good pump. Plus the guy demonstrating it is hot! It may help you out:

    http://www.youtube.com/watch?v=aXzCdjYLyKQ&feature=player_embedded

    Good Luck!