SEX...... now that i have your attention, i would love your input on bicep building. thanks :)

  • bonifaciot8

    Posts: 38

    Feb 06, 2012 7:49 PM GMT
    Hey fella's could anyone suggest a website or workout methods that work for them, that gain muscle mass on biceps?? any info is appreciated., thanks guys.

    info on nutrition, workouts, types of exercises. let me know. thanks ;)
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    Feb 06, 2012 11:05 PM GMT
    clickety click

    Also google is your friend icon_smile.gif
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    Feb 06, 2012 11:08 PM GMT
    I have recently discovered that you won't really notice size gains in your biceps, unless you really work your triceps. That will make your arms look bigger.

    You will notice by my current profile pic that it is paying off.
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    Feb 06, 2012 11:28 PM GMT
    Check out the workouts at bodybuilding.com.
    I would recommend you to do your biceps and triceps on the same day. If you develop your triceps, your biceps will appear bigger.
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    Feb 07, 2012 2:25 AM GMT
    Hey.. no need to put "sex" in the headline to get some replies.. anyone who is ginuinely interested in helping others out and sharing tips (as many claim in their profiles) will gladly post or send you a message. The others will just flood your inbox with She-mail.

    It's kind of unfortunate that no one really provided any detail info, thus far, but at least they gave links. That'll help your list of sources for research. Anyhow, a tip that I can provide is to use just enough weight to challenge yourself, yet light enough to complete full reps. Also, you want to make sure that the weight allows you to reach muscle fatigue/failure by the time you get to the targeted rep. Here I will give you exercises using the cables. If you don't know what these exercises look like, then feel free to send a message to inbox and i'll explain further.

    Ok..

    So, you want to realllly get that squeeze in that bicep man... slowwwly contract and make that muscle feel it.. hold that position at the peak for about 3-5 secs and then slowly return to starting point. By returnng slowly, you are using your negatives (the resistance opposite of when you contracted and the weights are returning to the stack.) This will help to maximize your workout. If you really want more, then try not to let the weight stack touch the resting weights that arent being used. Okay so lets start..

    Start out with a Standing EZ-Bar Cable curl.. you can stand close or at an angle. the key is to slowly contract the muscle then slowly relax your muscle, making sure to always maximize the exercise by using the negatives.
    4 sets with 8 reps each.

    Next, do One Arm Upper Cable Curls. This will allow you to work your biceps from a number of slightly different angles. Try to stand in the same place for each arm so that you can get the same angle of pull in each arm. When you contract the muscle, the pull should go across your body towards your opposite shoulder. keep your elbow down. At the peak point of contraction, squeeeeze that bicep and hold it for a count of about 3-5 seconds, then slowly release it back to the starting point. Don't let that wrist extend foward nor backwards. You will want to keep it neutral. You could hyper extend it and that's not too fun.
    DO: 3 sets (with each arm of course), 10 reps each.

    Then, do One Arm Cable Preacher Curls. You can do this execrise with both arms, however i say to use one arm so that you can focus on that bicep and also use the other hand to spot yourself in when the reps get tougher and fatigue starts to set in. use a weight bench that you can set to the incline position. If your gym's benches are bolted down, then just use a free weight to do this exercise. challenging weight, but light enough to keep your form proper. Make sure to keep your wrist in a neutral position when doing this exercise.
    DO: 2 sets (each arm) 12 reps each.

    Finally, do Rope Hammer Curls.Withthis exercise, your palms will be facing inward.The emphasis will slightly shift to your forearms while also working biceps, so this is a good exercise to put at the end o the workout. (if you dont want to feel it in forearms and want a stronger contraction in the biceps, then turn your palms/wrists upward instead of inward.) Stand straight with your shoulders back, chest out, and your elbows locked by your side. You want the weight to pull your arms to a fully extended position. Then, contract your arms to pull the rope as high as you can, making sure to get that squeeze.. (dont forget that squeeeeeze). do NOT pull your elbows foward though. Remember they should be locked by your side. At the peak contracted position for 3-5 secs then slowly return to starting point.
    DO: 2 sets, 12 reps each.

    Make sure to stretch before and after. Also, do a few warm up curls before starting., warm up with very light weight or a blank bar. I hope you get sme results. Actually, I know that you will.. I specialize in transformations =^) Now, go get it in!
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    Feb 07, 2012 2:32 AM GMT
    I have come to believe the old school of thought. Do the classic bodybuilder moves. It's fine to isolate bis and tris regularly, but mass will come from the bench.
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    Feb 07, 2012 3:02 AM GMT
    alternating dumbell curls
    ez bar curls
    preacher curls
    seated curls

    drop sets or pyramids are a good way to tax the muscle


    also hit triceps harder, they are the key to a bigger arm overall
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    Feb 07, 2012 6:30 AM GMT
    I've started working my Triceps, biceps on the same day. i've always had long skinny arms and this seems to be doing the trick.
    Plus I also found working my legs on the same day seems to work. info from my trainer and bodybuilding.com and Maxs muscle TV.

    I read here and on a few other sites that working larger muscles stimulates smaller ones to grow. Im definately not an expert just going on what some of the guys here have said on other posts. I just got back from training and I can tell you its a great workout ... finding it difficult to type.icon_biggrin.gif
  • bonifaciot8

    Posts: 38

    Mar 02, 2012 1:25 AM GMT
    wow thanks guys, keep the advice coming. i got one more workout to do and i will have completed the workout provided on the site, so then i can use your guys advice and start bulking up... thanks boys ;)
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    Mar 02, 2012 3:30 PM GMT
    There are a lot of great training videos on Youtube. Vic Costa's videos give fantastic advice, and this one which includes information on proper form for barbell preacher curls (who knew you weren't supposed to curl the bar all the way up?) led to me finally getting great peaks on my own biceps: http://www.youtube.com/watch?v=1mvjaMmqhoE&feature=plcp&context=C3a62c87UDOEgsToPDskKWM1HQTcH1BiQSuIDdFOjn Having once had a bicep tear, however, I'm pretty cautious in that so far I've only used a preacher curl machine to enable me to max out on reps. In fact, preacher curls on the machine are the only exercise where I really allow myself to go all out (maintaining proper form) to safely feel the burn.
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    Mar 02, 2012 3:44 PM GMT
    I woud love to give you a preacher curl you would never forget..... icon_wink.gif
  • bonifaciot8

    Posts: 38

    Mar 05, 2012 8:56 PM GMT
    do u guys use protein suppliments?? or hgh stuff?
  • bonifaciot8

    Posts: 38

    Mar 07, 2012 10:01 PM GMT
    can any of you guys offer similar info for the back??
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    Mar 26, 2012 2:12 PM GMT
    Dont overcomplicate things

    Make sure you arent overtraining and are eating right then, try training biceps one day a week, say on a monday, with shoulders

    do 2 exercises

    3-4 working sets, with perfect form, and look to get stronger

    I do 5 sets of ez-bar curls or Dumbell curls once a week, short rest periods 8-12 reps, and mine grow pretty well.......................................overtrain them at your peril

    If people do more for biceps than back, its obvious they arent going to get huge biceps.......................Back training is the key! Heavy dumbell rows in particular recruit alot of bicep!