Hi I'm 18, 5'8", 150 lbs, 32 waist and my biceps measure 12 inch unflexed. I'm trying to gain an inch but also lose body fat at the same time. Is it possible? How would I be able to? I'm a beginner and I that I'm lifting more weight but my size isn't increasing :/ please help me out thanks
07-11-2012, 12:49 AM #1
How to increase bicep size a couple inches?
07-11-2012, 01:03 AM #2
07-11-2012, 01:27 AM #3
this is not exactly run-of-the-mill advice, but its what I've found that works best for biceps:
Make your main bicep lift olympic BB curls (power-rack curls).
Lift for strength but also add some volume.
A rep scheme that I would recommend is:
1 or 2 rep max
3 rep max
3 rep max
2 sets of 6-8 reps
When performing these curls, make sure you keep the form strict on the max set. You can cheat a tiny bit to get the last two reps out on the last 2 sets.
After the BB curls, give yourself a long rest (go do sets for other body parts) then come back to biceps.
This time hit a different bicep lift either hammer curls, incline DB curls, preacher curls, or an equivalent lift.
Hit 6-8 reps for about 4 sets.
Perform this routine 2-3x per week. You might need to adjust the reps and sets to personalize the routine to yourself, but this should give you a basic routine to work from
you also won't gain much muscle mass when cutting bodyfat. you need to bulk when doing this routine. I've almost had some luck doing a recomp using involuntary intermittent fasting , but i couldn't recommend that as the way to go. Just cut until you're happy with your bodyfat, then bulk and start lifting hard.
Last edited by SportbikerKid; 07-11-2012 at 01:42 AM.
07-11-2012, 01:31 AM #4
07-11-2012, 01:35 AM #5
- Join Date: Jan 2011
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As for actually working your arms I recommend high volume. For the longest time I was bent on curling as much as possible and I didn't see much in terms of results. It wasn't until I significantly dropped the weight and made sure I was actually contracting my bicep with correct form did I see any size put on, and I generally ended up in the 10-15 rep range for sets. It's good to keep in mind though the biggest muscle in your arm is the tricep, and is the most vital when looking to pack on arm size.
Kind of what I mean:
Last edited by BCsensation; 07-11-2012 at 01:40 AM.The only failure is in not trying.
07-11-2012, 01:45 AM #6
07-11-2012, 01:53 AM #7
07-11-2012, 01:54 AM #8
07-11-2012, 02:37 AM #9
07-11-2012, 02:39 AM #10
07-11-2012, 12:00 PM #11
- Join Date: Aug 2011
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07-11-2012, 12:04 PM #12
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07-11-2012, 12:09 PM #15
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