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  1. #1
    Registered User chaldoboy's Avatar
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    How to increase bicep size a couple inches?

    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
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  2. #2
    Registered User Spacew00t's Avatar
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    What size are they flexed? Just curious.
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  3. #3
    Banned SportbikerKid's Avatar
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    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:
    Warm Up
    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 12:42 AM.
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  4. #4
    Banned PatFel's Avatar
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    curls
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  5. #5
    Registered User BCsensation's Avatar
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    Originally Posted by chaldoboy View Post
    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
    I think you mean your arm unflexed is 12in as opposed to just your bicep? Anyways it is extremely difficult to gain any size when looking to cut bf. I think a better option would be to bulk for a while until you get the size you want then cut. The choice is yours though.

    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:

    http://www.youtube.com/watch?v=m8wZNGL4iA4
    Last edited by BCsensation; 07-11-2012 at 12:40 AM.
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  6. #6
    TMISC clothing expert lazymman345's Avatar
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    Can't believe no one said this yet.

    Synthol?
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    Lets do this!
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  7. #7
    Banned SportbikerKid's Avatar
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    Originally Posted by lazymman345 View Post
    Can't believe no one said this yet.

    Synthol?
    implants
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  8. #8
    TMISC clothing expert lazymman345's Avatar
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    Originally Posted by SportbikerKid View Post
    implants
    Exactly...
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  9. #9
    Registered User chaldoboy's Avatar
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    Originally Posted by lazymman345 View Post
    Can't believe no one said this yet.

    Synthol?
    Hahaha so funny -_-
    I believe I'm posting in a body *building* forum not a body injecting forum
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  10. #10
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    Originally Posted by chaldoboy View Post
    Hahaha so funny -_-
    I believe I'm posting in a body *building* forum not a body injecting forum
    What's the difference?
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  11. #11
    Battle Tested SamSix's Avatar
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    your arms are tiny muscles. its more difficult to notice a change in size. if you're just starting out and have 12 inch guns, i think you could bring them up to 15 inches within your first year. after that its an a long grind for every centimeter.
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  12. #12
    certified broscience ThisPride's Avatar
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    Originally Posted by SportbikerKid View Post
    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).
    .
    If you take his advice, when the gym is packed, you will be hated by anyone trying to do heavy squats, deadlifts, etc @_@
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  13. #13
    Banned fxoqxc's Avatar
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    become a curlbro








    in the squat rack
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  14. #14
    Registered User Ensix's Avatar
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    Originally Posted by SamSix View Post
    your arms are tiny muscles. its more difficult to notice a change in size. if you're just starting out and have 12 inch guns, i think you could bring them up to 15 inches within your first year. after that its an a long grind for every centimeter.
    only a total beginner could accomplish this
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  15. #15
    Strength first, then size LFAesthetics's Avatar
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    Originally Posted by fxoqxc View Post
    become a curlbro








    in the squat rack
    If you don't do them in the squat rack, they won't work. (notsrs)

    But I hate it so much srs, **** gets me thralled every time I have to wait and watch some douche sit there for 15 minutes curling wasting my PWO waiting for the rack.
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