How can I get big biceps?

  • Posted by a hidden member.
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    Apr 07, 2008 2:06 PM GMT
    Hey!

    I'm new to the site and already have a question.

    "How can I get bigger biceps?"

    I don't have access to any gym equipment. I was thinking along the lines of... should I be doing press-ups etc?

    Thanks in advance,
    Tom
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    Apr 07, 2008 4:15 PM GMT
    This reminds me of when I was a young pup... gyms didn't exist yet, phones used rotary dials, and only the really well-off people had color TV icon_smile.gif

    I'm just practicing sounding like an old guy. Good huh?

    Press-ups (push-ups) are a great exercise and I HIGHLY recommend them. But they are not a biceps exercise. They are great for triceps, chest, front delts, abs, back, and core strength. Can't recommend them enuf. Do em!!!

    For biceps tho, you'll have to find or make some heavy object that has a handle and can act as a dumbbell. Could be a bag filled with books, could be a chair that you hold from a leg, could be a big jug filled with water... basically something heavy that you can curl with. You could even make your own barbell with a broomstick and some kind of attached weights on each end too.

    This kind of home brew approach can be awkward, but guys do it all the time and it can often be more fun and rewarding than a gym membership!

    See

    http://www.exrx.net/Lists/ExList/ArmWt.html#anchor1910082

    http://www.selfgrowth.com/articles/Keith1.html

    Have fun icon_smile.gif

    K



  • MisterT

    Posts: 1272

    Apr 07, 2008 4:39 PM GMT
    You can do as said above, just make sure it's safe. Though you can frequently find used dumbbells and barbells with weights pretty cheap, if not free. people buy stuff for their new years resolutions, then stop using them after a couple months, and garage sale them, or donate them to second hand stores, good places to check if you're on a strict budget.

    As for arm workouts, I use a combination of dumbbell and barbell workouts, better all around shape. Changing grip and angles make a difference.

    Bodybuilding.com has some good workout articles for pretty much every part of the body, broken down to specific muscle groups. Here's the workouts directory page: http://www.bodybuilding.com/fun/bbmaintrain.htm

    And here is the page for bicep workouts:http://www.bodybuilding.com/fun/bbinfo.php?page=Biceps

    Some magazines also have good workouts in them, along with nutrition tips and other info, unfortunately they usually have a lot of ads to, which I just ignore. I subscribe to Muscle and Fitness, and also pickup a couple others from time to time if they have an article I want.

    Remember to keep your body balanced, and your muscles in proportion with the rest of your body.

    Good luck man, hope to see progress pics as you go.
  • Posted by a hidden member.
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    Apr 07, 2008 4:56 PM GMT
    Try Pull-ups or Chin-ups. All you need is a stable parallel bar. Not only will they help build your arms, but they'll give you a strong back.
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    Apr 07, 2008 4:59 PM GMT
    SDtrainer saidTry Pull-ups or Chin-ups. All you need is a stable parallel bar. Not only will they help build your arms, but they'll give you a strong back.


    Ah. True! And much easier than my crazy do-it-yourself project icon_smile.gif

    K
  • NorthFl

    Posts: 98

    Apr 07, 2008 5:20 PM GMT
    Al you need is a bench and some hex dumbells, that's all i had for the longest time till i had room for other equipment but still use the bench and dumbbells the most
  • DiverScience

    Posts: 1426

    Apr 07, 2008 6:41 PM GMT
    Pullups and chinups on your nearest handy tree!

    Also, climbing trees/rocks/walls in general.

    Curl with milk cartons full of water (or water jugs).

    Finally, while biceps will give you peak, if you want size, don't neglect your triceps, which are larger than the biceps.
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    Apr 07, 2008 7:32 PM GMT
    Do you want big arms or big biceps? Most people want big arms, and you need to work the tricpes as hard (actually harder) than the biceps.

    The tricpes consist of 3 muscles, whereas the biceps 2. For big arms, you need to alternate working each group. The best tricep exercises are skullcrushers, tricep pulldowns (either with both arms or alternate arms), tricep kickbacks, and extensions. Combine/alternate with bicep curls, cable bicep curls, dumbbell curls (alternate or simultaneous), and hammer curls. Do them until muscular failure, and you will feel a good burn, and growth in your arms.
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    Apr 07, 2008 8:03 PM GMT
    Hey,

    This is all great guys. Wasn't actually expecting any answers, but obviously people love talking about muscle.

    Also, I'm suprised at the number of time the word 'jugs' comes up in a gay forum (haha).

    So now for the next question:

    How long do i do this for..10 seconds, 10 minutes.. an hour?
    I need further help on how long to lift my 'jugs' for.

    Thanks!
  • Posted by a hidden member.
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    Apr 07, 2008 8:09 PM GMT
    implants.

    what?
  • Posted by a hidden member.
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    Apr 07, 2008 8:14 PM GMT
    icon_evil.gif
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    Apr 07, 2008 8:25 PM GMT
    in all seriousness:

    use a variety of tempos... tempo in this case isn't quite the same as in music, which is simply the speed of the beat. in this case you bring attention to the different phases of exertion:

    concentric
    eccentric
    isometric

    concentric exertion places a muscle under tension while it shortens (bending your elbow requires concentric exertion in your biceps brachii). eccentric places a muscle under tension while it lengthens (slowly staighten your elbow and you will feel this). isometric exertion places a muscle under tension while it maintains its length (do a bicep curl and stop half way up).

    normally people who are new to exercise put all their effort into shortening their muscles, but you'll have better results by using all forms of exertion.

    rather than this tempo all the time:
    concentric 3
    isometric 0
    eccentric 1


    experiment with:
    concentric 2
    isometric 2
    eccentric 4

    try new variations on your tempo to induce muscle confusion
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    Apr 07, 2008 8:52 PM GMT
    A good example of what dancerjack is talking about is the exercise called "21". Get a barbell, and do 7 half curls (start at the bottom), stop halfway. Immediately bring the barbell up and do 7 half curls, starting on the top and stopping halfway down. Then do 7 full barbell curls. (It's not as easy as it sounds if you've never done it before, so start with a weight you can manage.)
  • Posted by a hidden member.
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    Apr 07, 2008 8:59 PM GMT
    i love "21"s until i actually do them... LOL
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    Apr 07, 2008 9:03 PM GMT
    LatinMuscleSF saidA good example of what dancerjack is talking about is the exercise called "21". Get a barbell, and do 7 half curls (start at the bottom), stop halfway. Immediately bring the barbell up and do 7 half curls, starting on the top and stopping halfway down. Then do 7 full barbell curls. (It's not as easy as it sounds if you've never done it before, so start with a weight you can manage.)


    These are killer and great if you're in a rush like I was the other night.

    And what Diver said - you MUST work triceps as much as biceps for, literally, well-rounded size and strength.
  • Posted by a hidden member.
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    Apr 07, 2008 9:43 PM GMT
    regardless of aesthetic you have to work your triceps because all muscles work in pairs or groups. a muscle can only pull, it cannot push. if you work only the biceps you will not only have bizarre looking arms, you will also be more likely to sustain injuries because of the imbalance in strength on either side of the elbow joint.

    your body is an integrated whole. you should consider how your entire body is affected, rather than focusing on spot training (which isn't effective, efficient, or even safe in the long run).

    to get the best results for your biceps you still have to work your entire body, especially your core (the integrated group of layered muscles in your abdomen and lower back). all movement is initiated at the core. ergo, if you want big biceps, you have to work your core, biceps and triceps. to stabilize your arm enough to work your arms you have to have a powerful chest, back and shoulders. in order to develop the upper body you have to have stability, therefore you have to work the legs and butt... and so forth and so on...
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    Apr 07, 2008 9:57 PM GMT
    Tom8521 saidHey,

    This is all great guys. Wasn't actually expecting any answers, but obviously people love talking about muscle.

    Also, I'm suprised at the number of time the word 'jugs' comes up in a gay forum (haha).

    So now for the next question:

    How long do i do this for..10 seconds, 10 minutes.. an hour?
    I need further help on how long to lift my 'jugs' for.

    Thanks!


    Since the Bicep and Tricep are smaller muscle groups, usually 2 to 3 exercises for 2 to 3 sets a piece will work them well. (6 - 9 sets total)

    But as everyone has mentioned, train them both with equal volume.

    If you are training them on their own day (Arm Day!) then your workout should be about 30 minutes long.

    If you are training them with larger muscle groups (Chest and Triceps/Back and Biceps) it may be longer but the actually # of sets will decrease because they are involved in most movements for the larger muscle group and will be sufficiently warmed up).

    Good luck.

    -Dave

    P.S. The correct term is "GUNS" as in "Need Tix to THE GUN SHOW!" (Front Double Bicep!) LOL icon_smile.gif
  • Posted by a hidden member.
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    Apr 08, 2008 1:44 AM GMT
    Tom8521 saidHey,

    This is all great guys. Wasn't actually expecting any answers, but obviously people love talking about muscle.

    Also, I'm suprised at the number of time the word 'jugs' comes up in a gay forum (haha).

    So now for the next question:

    How long do i do this for..10 seconds, 10 minutes.. an hour?
    I need further help on how long to lift my 'jugs' for.

    Thanks!


    "old school" way of thinking was to do a pull exercise and a push exercise. So one would do chest and biceps, back and triceps. Biceps and triceps are also pull-push.

    If you do this, keep in mind doing chest will hit your triceps as a secondary muscle group, and back will work biceps.

    I like doing a superset for arms: doing a bicep exercise then moving immediately into a triceps movement. An example would be doing tricep pulldowns then moving immediately into a bicep curl.
  • Posted by a hidden member.
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    Apr 08, 2008 1:50 AM GMT

    You could get your nieces and nephews to punch you as many times as they can in the arms until your guns swell up like pictured!icon_razz.gif
    bicep
  • UncleverName

    Posts: 741

    Apr 08, 2008 2:08 AM GMT
    That's hot!
  • stevarino7

    Posts: 149

    Apr 08, 2008 2:52 AM GMT
    As diver said, triceps are really important to work out. They make up 2/3rds the muscle of the arm so to get your arms to look big, it is pretty important to focus on them as much/more than the biceps.
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    Apr 08, 2008 4:07 AM GMT
    that picture disturbs me. it cannot be real
  • Posted by a hidden member.
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    Apr 08, 2008 4:12 AM GMT

    Reality is sometimes debatable.

    biceps
  • Posted by a hidden member.
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    Apr 08, 2008 6:41 AM GMT
    OK, now I can no longer check up on this thread.

    (* shudder *)

    K
  • Artesin

    Posts: 482

    Apr 08, 2008 9:50 PM GMT
    I tried the "21" workout mentioned earlier, oh wow my biceps are experiancing a pain like never before. I likes it !

    Though are there any alternatives to kickbacks for the triceps? Thats just one workout I can't stand. Need a really ball busting exercise for them as I haven't had any hardcore tricep workouts that really triggered a burning the next day.