My biceps

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

    Apr 03, 2009 8:07 PM GMT
    I'm sure this has been a topic of discussion many times, but humor me if you will.

    So I've been working out seriously since July and I've seen amazing improvements. I have a completely different body. You can see in my photos the change.

    So the muscles giving me trouble are my biceps. Granted, they have grown too. But I feel like they plateaued a while ago.

    I want the biceps I'm sure everyone wants. So any suggestions for that extra umpf and getting my biceps from semi-big lumps to shapely arms? haha

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

    Apr 03, 2009 8:37 PM GMT
    juishe saidI'm sure this has been a topic of discussion many times, but humor me if you will.


    Your biceps have been a topic of discussion many times?

    I suspect that most people who might respond to the general question you raise will start by asking what your current workout is like, both generally as well as specifically for your bis. It's hard to suggest changes when you haven't said what you've been doing.

    What other bodyparts do you do on the same day? Do you do those other bodyparts before or after your bis? What exercises are you doing? How many sets of those? Do you try to maintain good form?
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2009 11:16 PM GMT
    Llooking good man. 2/3 of your arm muscle is tricep. So do some hammer curls ,dips and a triceps workout to see a huge overall improvement fast rather than focusing on the bicep.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 03, 2009 11:54 PM GMT
    Haha sorry, I meant the topic of biceps.

    I know triceps make up most of your arm and I so work out my triceps equally. I have noticed much more growth and strength there. My triceps have at least doubled the amount of weight I could originally lift. My biceps, the rate hasn't been as great.

    I usually work out my biceps the same day I work out my back, doing alternating exercises

    I do standard curls and curls with my firsts parallel to my body. Both with free weights. I will also use the cables and with my upper arm parallel to the floor curl the cable into a flex position. I'll also use a machine to do curls or one bar and do curls.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 04, 2009 12:20 AM GMT
    well tricep work is the way to look big faster but do heavy, low ,rep preacher curls....no cheating ...it you think you need to keep at the biceps. you'll know it you are doing them right if after 3 sets your biceps feel huge..ready to explode.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 04, 2009 1:35 AM GMT
    Let me clarify. I'm not looking to get "huge arms". I want to know what to do to get larger BICEPS. I don't know a huge hunk of arm, I like the look of shapely biceps clearly defined on the arm.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 04, 2009 4:41 AM GMT
    Well, you're not going to get huge unless you eat a great deal in order to gain weight.

    I second the recommendation for preacher bench curls.

    I'd also suggest trying supinating dumbbell curls. You supinate your arms as you lift the dumbbell, then reverse as you go back down. In other words, you start with your palms facing in toward the sides of your body, and as you lift the dumbbell, you turn your forearm so that your palms are facing the front of your torso. Then reverse as you lower it. I hope that's clear. If not, I'll try to clarify it.

    You can do those either one arm at a time or both arms simultaneously. Personally, I don't recommend alternating the arms (bringing one up as you bring the other down), but I imagine some might disagree with me on that.

    What's always important is to not rush the movement, especially the negative (lowering) part of it. Also, don't rock your body as you do it. The only parts of your body that should be moving are your arms. (Pardon me if I'm saying something you already know. You probably do, but it still bears repeating.)
  • Posted by a hidden member.
    Log in to view his profile

    Apr 04, 2009 4:51 AM GMT
    Damn! Forget about the biceps, just tell me how can I get some obliques like that! icon_eek.gif
  • Posted by a hidden member.
    Log in to view his profile

    Apr 04, 2009 5:22 AM GMT
    Your biceps are purdy already.icon_razz.gif
  • Hunkymonkey

    Posts: 215

    Apr 04, 2009 11:35 AM GMT
    Different muscles, depending on the individual, grow at different rates. You are only 21, haven't begun really to fill out yet. My advice: Don't overtrain. Do 1 biceps excercise per session, no more than 2 sessions per week, and work up to short heavy sets. I like preacher curls and 1 arm db curls on an incline chair.
  • Posted by a hidden member.
    Log in to view his profile

    Apr 07, 2009 1:03 AM GMT
    You've built a body like that and you are asking for advice?!? icon_eek.gif I can't believe we are the same height and you only weigh 10 pounds more than me.

    On to your question, the last time someone asked a question about biceps several guys bragged about 21 curls. At my gym, the head trainer recently posted an article from some fitness magazine on a good arm routine. I assume he liked it otherwise he wouldn't have posted it. It was five sets of barbell curls the number of reps being 12,10,8,6,5 Thats followed by three sets of hammer curls, followed by two sets of preacher curls. I don't remember the rep recommendations for those exercises.

    I searched the forums for biceps and found these three threads to be the most relevant...

    http://www.realjock.com/gayforums/36995/ - interesting, if unusual, routine

    http://www.realjock.com/gayforums/154825/ - has description of 21 curls

    http://www.realjock.com/gayforums/1949/ - more bicep recommendations

    Finally I have to compliment you on what you've done. You had a good body before, but you've turned it into something extraordinary.
  • EricLA

    Posts: 3461

    Apr 07, 2009 1:07 AM GMT
    Maybe you can flex for us and show us what you've got... ;-)

    (And/or email those guys with the biceps you like and ask what exercises they use to get there.)
  • Posted by a hidden member.
    Log in to view his profile

    Apr 07, 2009 1:57 AM GMT
    dmostwanted saidDamn! Forget about the biceps, just tell me how can I get some obliques like that! icon_eek.gif


    Have no body fat. Mine are at least as big, but are padded in case I fall by a later of blubber.