what is the best workout routine to increase bicep size and mass?

[Kuntryboy8]

m 18 and im trying to increase my bicep size and mass, i currently weigh 153 LBS and am 5' 10". I have researched and found that bar curls, hammer curls and incline curls are my best bet for workouts to do this such thing, is this true?

also i have noticed my last workout, i am extremely sore in my biceps from these routines, its been 2 days since and am still extremely sore. (it hurts to extend my arms completely because my biceps are so tight) i have taken the past two days off.

is this normal? also what kind of protein should i use?

let me know what you think, thanks

[spiderman997]

lol

[Tidus2323]

Its completely normal to feel like that. you just had a good workout. you have doms(delayed onset muscle soreness) micro tears in the muscle. there repairing, getting stronger and bigger. i personally love doing preacher curls with the ez curl bar. i do 4 sets, increasing the weight each time to roughly do 8-10 reps. then i do a drop set(decrease the weight and rep till failure) then at my very last set ill do 2 negatives. but dont just focus on biceps. triceps make your arms look massive too.

[Tidus2323]

I use perfect whey for protien

[RugbyBro]

Squats.

[Tarnationify]

Don''t use protein!!! If you use protein you lose 3% of your muscle, especially from biceps, during the night.

[Kuntryboy8]

okay well what type of tricep workouts are good?

also should i continue to workout while i am this sore?

[RippityMcRipple]

HAHAHAHAHAHAHA


troll

[dawlson3]

okay well what type of tricep workouts are good?

also should i continue to workout while i am this sore?

Rule#1 stop being a lil bitch and work on your whole!!! body rather than just biceps(and p.s. back excersices help ur bis grow)
Rule#2 Take vitamins and whey protein
rule#3 get a GOOD routine and be patient, consistency is the key to results
rule#4 get big and aesthetic than acquire poo-tang
rule#5 stop being a pu**y u little bit*h

[Kuntryboy8]

your really ****ing cool^^ im asking for help and your mocking... sweet forum

[RippityMcRipple]

your really ****ing cool^^ im asking for help and your mocking... sweet forum

LOLOLOLOLLOLOLOL

you may want to try the planet fitness forums over there >>

[strangeclouds]

I personally don't agree with building upon only a single body part as you wish to do, but I'll leave my input on what I believe would work best for you anyways.

Strict curls with the heaviest weight you can handle. If you can curl 185 without swinging your back or doing it up against a wall, then by all means, throw the weight on there and kill it! Beyond that, imho, slow heavy chins and bent over rows are the next best mass builder's for your bi's.

Don't get too bicep happy and train too often; I'd recommend, if you're trying for exclusively arm (bicep) size, to train the guns every three to four days.

[mg93]

reverse bent over rows, chin ups, and then bicep curls i do preachers and then a wire pull machine

[comps]

Squat.

[strangeclouds]

Squat.

O.o Derp.

My legs chafe too much as it is! That's a big reason why I don't squat often, I don't want them SOB's gettin any bigger. lol

[NoCeilings93]

Get a month to brazzers and take a viagara.

[Benhouse89]

^wanking as much as possible til it's red raw. my arms grew 2 inches in a month. then swap arms.

[BmanEZ]

Get a month to brazzers and take a viagara.

This.