how to put mass on biceps?

[exentrikz]

help? im at 16in" for my biceps and wanting to increase, what exercises help?

[MikeW259]

help? im at 16in" for my biceps and wanting to increase, what exercises help?

Would probably help if you would post your usual bicep workout.

[Sib91]

help? im at 16in" for my biceps and wanting to increase, what exercises help?

I think pull-ups are good for putting on mass, and isolation curls are good if you're seeking to put on more definition. But for size I think pull-ups are really good, they helped me a lot for sure.

[exentrikz]

dumbell curl 3x 12
barbell curl 3x 12
machine preacher curls 3x12
cable curls 3x12
incline dumbell curls 3x12

also i throw in some tricep excersices aswell

[MikeW259]

dumbell curl 3x 12
barbell curl 3x 12
machine preacher curls 3x12
cable curls 3x12
incline dumbell curls 3x12

also i throw in some tricep excersices aswell

Are all of your sets at 12 reps?

[FeaRxUnLeAsHeD]

it sucks for you tall guys, cant even tell what size your biceps are...

3x12 is garbage imo.

Im doing high volume right now and my arms are exploding in gains, its about 3 weeks and a half inch of mass added on my arms....

Try working your biceps twice a week, 1 light day (high reps, 12-20) and one heavy day (6-12 reps)

Or pyramid your sets

Try training to failure, EVERY set.
negatives

[MikeW259]

it sucks for you tall guys, cant even tell what size your biceps are...

3x12 is garbage imo.

Im doing high volume right now and my arms are exploding in gains, its about 3 weeks and a half inch of mass added on my arms....

Try working your biceps twice a week, 1 light day (high reps, 12-20) and one heavy day (6-12 reps)

Or pyramid your sets

Try training to failure, EVERY set.
negatives

^
Almost this...

Try 3-5 sets...12, 10, 8, 6, & 4 reps. All with increase in weight. Heavy weights and low reps make mass when it comes to biceps.

EDIT: Also...try drop sets.

[jpjammerson]

lift heavy eat big

[steven48]

16in is good for 16yrs bro. whatever your doing it must be working. i'd stick to that and they'll get bigger. i personally think volume is much more important when it comes to arms (watched bodybuilder videos where they say the same) I like doing hercules curls with cables and doing a pyramid cycle. 30 reps, go up in weight 25reps, up 20 reps, till you get to 10 then go back up. bb curls are good if you dont go to heavy and do correct form.

[FeaRxUnLeAsHeD]

^
Almost this...

Try 3-5 sets...12, 10, 8, 6, & 4 reps. All with increase in weight. Heavy weights and low reps make mass when it comes to biceps.

EDIT: Also...try drop sets.

Thats close to what i do

12-10-8-6-15

I like to burn out on the last set.. and i throw in the occasional dropset/superset for that burn.

Just find new inventive ways to smash your biceps into growth

[kenethleclair]

O.K. 16" IS O.K. BUT I KNOW YOU WANT AT LEAST 18" SO WATCH THIS VIDEO N IF YOU CAN DO 10 SETS OF 10 UR ON UR WAY PLUS YOU HAVE TO WORK AT GAINING 20 LBS...


http://www.youtube.com/watch?v=J3BUleQodmw

[MikeW259]

12-10-8-6-15

I like to burn out on the last set.. and i throw in the occasional dropset/superset for that burn.

I alternate b/t the two actually lol

(12-10-8-6-15 & 12-10-8-6-4)


Works well for me...considering doing the 12-10-8-6-15 for a stretch to see if i get gains any faster.

Because I want 20 inchers mane...

[FeaRxUnLeAsHeD]

good luck bros

i work Bi/Tri on the same day (if thats what you meant by b/t) as well..

[Jellyrolls]

4-5 Exercises

Go super heavy

Eat lots of food

[hds917]

Reverse Grip Cable Curls. Isolates the Brachialis Muscle and gives your Biceps more thickness.

[Controvox]

16"???

And if you are looking to add size to your arms, biceps are important...but triceps must take top priority.