Im wanting to add some girth to my arms fast and Im just not noticing the results I want!
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03-26-2009, 08:36 AM #1
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03-26-2009, 09:00 AM #2
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03-26-2009, 09:13 AM #3
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03-26-2009, 09:16 AM #4
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03-26-2009, 09:19 AM #5
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03-26-2009, 09:54 AM #6
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03-26-2009, 10:02 AM #7
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03-26-2009, 11:00 AM #8
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03-26-2009, 11:19 AM #9
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03-26-2009, 11:33 AM #10
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03-26-2009, 11:36 AM #11
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03-26-2009, 12:00 PM #12
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03-26-2009, 12:08 PM #13
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03-26-2009, 12:15 PM #14
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03-26-2009, 12:53 PM #15
- Join Date: Sep 2008
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Seriously doubt anyone will come up with a better biceps routine than that of mine, that I use right now....added bout 2 inches in 4 months!
Using just any one week of my routine will yield great results
Week 1:
Barbell cable curls (close grip) - 2 sets of 6-8 reps
Barbell cable curls (wide grip) - 2 sets of 6-8 reps
Hammer curls - 2 sets of 6-8
Concentration curls - 1 set of 10
Week 2:
Barbell cable curls (close grip) - 2 sets of 6-8 reps
Barbell cable curls (wide grip) - 2 sets of 6-8 reps
Cable curls - 2 sets of 6-8
Concentration curls - 1 set of 10
Week 3:
Barbell cable curls (close grip) - 2 sets of 6-8 reps
Barbell cable curls (wide grip) - 2 sets of 6-8 reps
Precher curl - 2 sets of 6-8 reps
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03-26-2009, 01:20 PM #16
I can agree with this.
What's the most effective way for our 165 pound OP to add arm size?
Is it through arm specialization?
or
Spending more time on the big compounds and eating like his life depends on it?
I know not everyone wants to be huge, but the fastest way to add bicep mass is eating at a caloric surplus while getting as strong as possible on the big compound lifts.
I see a lot of small guys worried about their arm routine. I see very few small guys worried about their squat and deadlift progression or their caloric intake.
That's the point I was trying to make. Flame away."Strong people are harder to kill than weak people, and more useful in general."
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03-26-2009, 01:22 PM #17
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03-26-2009, 01:25 PM #18
And since we're talking bicep routines....
This one one is my favorite....
One arm DB preacher curls 4x12-15
Incline Curls 4x12-15
BB curls 4x12-15
That's it. I train forearms on back day. I learned a long time ago that (for me) bicep training is more about finesse , constant tension, and controlled movement. I can swing around 135 for sets of 8, but I get a much better workout with 95 for controlled sets of 12. Everyone is different though."Strong people are harder to kill than weak people, and more useful in general."
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03-26-2009, 01:29 PM #19
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03-26-2009, 01:32 PM #20
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03-26-2009, 01:37 PM #21
- Join Date: Mar 2005
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For bicep mass, I like barbell curls and standing dumbell curls. I usually finish off with preachers too. Eat more as well.
"Shut up and lift!"
"Eat big to get big."
"Deadlift and grow."
'Train, Eat, Sleep."
"Knowledge is power."
"What does not kill you, will make you stronger."
Ergo sum fortissimus.
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03-26-2009, 02:00 PM #22
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03-26-2009, 03:08 PM #23
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03-26-2009, 04:09 PM #24
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06-25-2011, 05:58 AM #25
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06-25-2011, 06:22 AM #26
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06-25-2011, 06:23 AM #27
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06-25-2011, 06:24 AM #28
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06-25-2011, 06:38 AM #29
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06-25-2011, 06:52 AM #30
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