Kerry Dulin - Bigger Biceps For Beginners - The Smart Way To Train Your Biceps.

[webmaster]

To increase your arm size in the shortest time possible it is important that you stick to the basics. By basics, I mean the lifts that will give you the most return on your investment. Don’t waste your time on non-productive movements...

http://www.bodybuilding.com/fun/dulin9.htm

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does this plan suit people who started bodybuilding recently ??

[ravadongon]

Personally I don't like using such high volume on arms, especially biceps. They get nailed in pretty damn well in all my lat exercises, so I would only do 3 sets of BB/DB Curls, as long as you do chins/pullups and bent/DB rows for back.

For triceps I would drop the pushdowns, as I hate them! But otherwise the tricep exercises are good. Maybe swapping CG Bench press with dips every now and then would be a good idea for variation.

i have big arms and have bien acused for take steroids and i dont do..... so i think my arm training is verry good...... im from sweden...... 17years old and wight 97kg ..... my email is svea_rike_87@hotmail.com for questions

[C-Los]

Originally Posted by Unregistered

i have big arms and have bien acused for take steroids and i dont do..... so i think my arm training is verry good...... im from sweden...... 17years old and wight 97kg ..... my email is svea_rike_87@hotmail.com for questions

LOL

[2xm]

Not to say that this workout wouldn't work (it might very well) it has 20 sets with a minute and a half breaks so nearly 2 minutes per set. a 40 minute workout just for your arms? well if you have an arm day i guess thats fine but i like to put tri's with chest and bi's with back

Re: Big arms.

I've found that along with the afore mentioned arm workout, one very important
exercise was omitted, the Hammer curl. It is an absolute must to develope symmetrical arms. Training the bicep brachiiallis with heavy dumbbell hammercurls will help increace upper arm thickness. I've seen bodybuilders with fantastic physiques and great biceps but lack the width that really completes the look of powerfull, well developed arms.

Thanks for listening, Big "D"

High volume sets do work well, (15-20 sets), but that sounds a lot like definition training. Many claories are burned at that set/rep range possibly help lower body fat %, but I feel that training heavy, reaching failure on every set(no more that 3 working sets/8-12) is much more effective. Diet and cardio the fat off after reaching the mass goal.