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  1. #1
    Registered User wannabmuscle's Avatar
    Join Date: Oct 2009
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    How can I increase my bicep and tricep size?

    I am trying to find the best excersises diet and supplements to increase my bicep tricep and alos forearm size any suggestions??
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  2. #2
    Banned Spaghettii's Avatar
    Join Date: May 2009
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    1. Eat
    2. Heavy rows and wide grip barbell curls
    3. Close grip bench press
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  3. #3
    Registered User KyoDivine's Avatar
    Join Date: Oct 2009
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    eat more
    get on a good split
    read the stickies, dont just work on bi's/tri's all day, u'll be "that guy" in the gym
    as for some good exercises:
    bi's: all sorts of curls (21's, preacher, concentration, alternate standing/sitting, barbell, hammer, exc. and all sorts of rows, most back exercises will work ur forearm and bi's
    tri's: dips, pushdowns, close grip bench
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  4. #4
    Registered User shaneee's Avatar
    Join Date: Apr 2009
    Location: United States
    Age: 21
    Stats: 6'2", 220 lbs
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    Diet-Eat alot of food
    Supps-more food
    training-
    bi's-barbell curls, hammer curls, alternating db curls
    tri's- close grip bench, dips, skull crushers

    Training frequency once, if not twice but don't exceed that per week.
    On a bb split
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