I want bigger biceps!!

[7ylerCooke]

Hey guys second post still kinda new here. I was hoping sombody could fill me in on some good workouts to really target my biceps as i feel there not aching enough the day after. At the moment the only workout i know is a Bicep curl.
Would really appreciate any bodys opinoin on this as anything helps.

Just a note, i do not take supplements to consider that when giving me advice.

Thanks Again Guys.

[chibito]

Op is a *******?

[ulsak]

Chins and pendlay rows are two nice excersises that will help to hit the bicepses good. Using E-Z bar lowers the stress on your wrists.

[7ylerCooke]

Op is a *******?

Wow there was no need for that whatsoever...so many people on this site are just idiots who want to annoy other people...

[7ylerCooke]

Chins and pendlay rows are two nice excersises that will help to hit the bicepses good. Using E-Z bar lowers the stress on your wrists.

Thanks man anyway you could send me a link of some kind so i fully understand what these exercises are, since now ive only ever curled to get better biceps. So im not to sure on all the variations there is.

Thanks again.

[GODFORBlD]

One thing that really worked for me was super setting Pull ups (palms facing you) and really heavy pin wheel curls.

I would do 8 Pins Wheels with a really heavy weight I was using 26kg, then straight on to 8 Pull ups.

You could give it a try

[LiveToRideFast]

Thanks man anyway you could send me a link of some kind so i fully understand what these exercises are, since now ive only ever curled to get better biceps. So im not to sure on all the variations there is.

Thanks again.

anything that you can think to do that bends your arm towards you in a bicep curl motion will target your bicep. Just changing the way your wrist is facing will target it diff. use your imagination. do u work out at a public gym or your house?

[7ylerCooke]

anything that you can think to do that bends your arm towards you in a bicep curl motion will target your bicep. Just changing the way your wrist is facing will target it diff. use your imagination. do u work out at a public gym or your house?

At a gym, only dissapointing thing about the gym i go is there is no weight bar so its all to be done with dumbells... and thanks for the tip i appreciate it

[7ylerCooke]

One thing that really worked for me was super setting Pull ups (palms facing you) and really heavy pin wheel curls.

I would do 8 Pins Wheels with a really heavy weight I was using 26kg, then straight on to 8 Pull ups.

You could give it a try

I never knew pull ups could work biceps!! thanks man.
and what are pin wheels :/ as i said im Mr basic at the moment and only know the standard bicep curl

[pyaarawala]

Spider curls ftmfw!

[7ylerCooke]

Spider curls ftmfw!

They look great!!! thanks man

[tech99]

Hey guys second post still kinda new here. I was hoping sombody could fill me in on some good workouts to really target my biceps as i feel there not aching enough the day after. At the moment the only workout i know is a Bicep curl.
Would really appreciate any bodys opinoin on this as anything helps.

Just a note, i do not take supplements to consider that when giving me advice.

Thanks Again Guys.

pick any bicep movement you like and progressively overload + eat in a calorie surplus = profit

[Jfern689]

Spider Curls & Incline Hammer Curls.

[Tm1212]

I never knew pull ups could work biceps!! thanks man.
and what are pin wheels :/ as i said im Mr basic at the moment and only know the standard bicep curl

You might want to read up a little on the exercises you been performing, most you perform will work far more muscles than you think. A majority of back exercises will work your biceps as well.

http://www.bodybuilding.com/exercise.../muscle/biceps

Go to the above link for strictly bicep excises, there are a ton. The reason the first poster call you a ph*ggot, is probably because he though you couldn't be serious in your post. Also you have never felt a burn in your biceps while performing pull-ups? My biceps usually fail before my back while performing them.

Good luck!

Oh yea and eat a calorie surplus.

[GODFORBlD]

I never knew pull ups could work biceps!! thanks man.
and what are pin wheels :/ as i said im Mr basic at the moment and only know the standard bicep curl

I wanted to add a video of pin wheel curls but it won't let me until I have 50 posts. Search "DC Training/Pinwheel Curls" in youtube.

He doesn't have very good form imo, he's using too much weight and swinging it way too much. You wanna go 1 second up and 4 seconds down nice and controlled. Saying that, he doesn't have bad biceps lol.

Pullups are a great exercise to add on to your set for your biceps, just change the grip so that you palms are facing you and you will use the bicep rather than your back.

Spider curls are good too for a concentration curl, and can help to add a peak to the bicep.

[ironwill2008]

Hey guys second post still kinda new here. I was hoping sombody could fill me in on some good workouts to really target my biceps as i feel there not aching enough the day after. At the moment the only workout i know is a Bicep curl.
Would really appreciate any bodys opinoin on this as anything helps.

Just a note, i do not take supplements to consider that when giving me advice.

Thanks Again Guys.

What's your current routine (not just for arms)?

[7ylerCooke]

What's your current routine (not just for arms)?

Currently its not very structures but id like to say

Stretch

Run on tredmil 1 mile to warm up

Pull ups (wide arm) 10
Pull ups (close arm) 10
X3 with 30 second breaks

Dips

20, 15, 10

Incline dumbell press 2 15kg dumbells, until i tire

Hammer curls until fail

Bicep curls until fail

Somtimes ill do more but i wanted to pretty muh tell you what i definatly do, as i said im not very structured but there is always time to do that as i get more serious

Would love any advice on a workout plan

[ironwill2008]

Currently its not very structures but id like to say

Stretch

Run on tredmil 1 mile to warm up

Pull ups (wide arm) 10
Pull ups (close arm) 10
X3 with 30 second breaks

Dips

20, 15, 10

Incline dumbell press 2 15kg dumbells, until i tire

Hammer curls until fail

Bicep curls until fail

Somtimes ill do more but i wanted to pretty muh tell you what i definatly do, as i said im not very structured but there is always time to do that as i get more serious

Would love any advice on a workout plan

You need to get yourself on a structured program that works your entire body in balance; your arms will then grow porportionally with the rest of you. Here's an excellent choice:
*Routine: http://forum.bodybuilding.com/showthread.php?t=4195843

[Jfern689]

Currently its not very structures but id like to say

Stretch

Run on tredmil 1 mile to warm up

Pull ups (wide arm) 10
Pull ups (close arm) 10
X3 with 30 second breaks

Dips

20, 15, 10

Incline dumbell press 2 15kg dumbells, until i tire

Hammer curls until fail

Bicep curls until fail

Somtimes ill do more but i wanted to pretty muh tell you what i definatly do, as i said im not very structured but there is always time to do that as i get more serious

Would love any advice on a workout plan

You don't focus enough on Triceps and is the largest muscle in your arm. If you want to fill up those sleeves to make them hoes scream you need to add more triceps to your arm routine. Do Barbell Curls, Spider Curls and Incline Hammer Curls for Biceps and Close Grip Bench, Skull Crushers & Weighted Dips for Triceps. Finish your workout with Triceps Pushdown superseted with Cable Curls for a good pump.

[7ylerCooke]

I wanted to add a video of pin wheel curls but it won't let me until I have 50 posts. Search "DC Training/Pinwheel Curls" in youtube.

He doesn't have very good form imo, he's using too much weight and swinging it way too much. You wanna go 1 second up and 4 seconds down nice and controlled. Saying that, he doesn't have bad biceps lol.

Pullups are a great exercise to add on to your set for your biceps, just change the grip so that you palms are facing you and you will use the bicep rather than your back.

Spider curls are good too for a concentration curl, and can help to add a peak to the bicep.

Thanks man you have been a true help on this forum i apprecite it cant wait to get to the gym monday and start all these new bicep excersises!!

Thanks man!

[mdritter]

Chins, pull ups, bent over rows, don't focus too much effort on arm work, almost every compound movement, deads, bench, ohp, squat will indirectly work ur arms out....eat enough and rest em, and when u do work them mix it up

[7ylerCooke]

You don't focus enough on Triceps and is the largest muscle in your arm. If you want to fill up those sleeves to make them hoes scream you need to add more triceps to your arm routine. Do Barbell Curls, Spider Curls and Incline Hammer Curls for Biceps and Close Grip Bench, Skull Crushers & Weighted Dips for Triceps. Finish your workout with Triceps Pushdown superseted with Cable Curls for a good pump.

Triceps fill sleeves!?? I thought it was biceps! Dammnit haha thanks a bunch man im noting all those workouts and plan to start adding them to a workout plan! Thanks!

[shffl]

Want arms do direct arm work.

While compounds such as rows and chins are great and definitely should be in any good training program, do not ignore arm work. People say all you need are rows, chins, etc for arms. That's great, now take the same individual and have him do rows, chins, etc PLUS direct arm work, who will have the better arm development? Just train it. It's not a taboo and it's not that hard...

Don't fall into the whole COMPOUND FOR ARMS bandwagon. I wasted years on that and regret it.

Again, your arms will see some growth with those compound, but it will look INFINITELY better if you add direct arm work to it.

[7ylerCooke]

Want arms do direct arm work.

While compounds such as rows and chins are great and definitely should be in any good training program, do not ignore arm work. People say all you need are rows, chins, etc for arms. That's great, now take the same individual and have him do rows, chins, etc PLUS direct arm work, who will have the better arm development? Just train it. It's not a taboo and it's not that hard...

Don't fall into the whole COMPOUND FOR ARMS bandwagon. I wasted years on that and regret it.

Again, your arms will see some growth with those compound, but it will look INFINITELY better if you add direct arm work to it.

Thanks for the comment mate, as i said im trying to be mr simple and id feel better doing arms directly instead of waiting for my arms to grow! Thank you for you opinion and sharing your experience with me!

[Jasonk282]

Triceps fill sleeves!??

Yes. your upper arm a.k.a da gunz...is composed of bis and tri...5 muscles. 2/5th of them are the biceps while 3/5ths are your triceps.

So press heavy, rows heavy and toss in some direct arms work...nothing extream just a few sets of curls and pressdowns and you'll be fine...oh and eat. yo ain't gonna have big arms weight a buck 60.

[birbs]

incline dumbbell curls, spider curls, hammers...

but you're really going to want to do things like close grip chins and other back related exercises to promote growth.

also as for the tri's, try some reverse close grip bench press on the smith machine. Made my tri's a lot stronger and eventually put good size on. i always do them at the beginning of my tricep workout so I can load up the bar and destroy them right off the bat

[alang184]

Don't fall into the whole COMPOUND FOR ARMS bandwagon. I wasted years on that and regret it.

Absolutely agree with this. Try pushing your biceps to failure with pullups, rows etc. - not really possible, at least not for me.

Triceps will fill your arms, as people are saying. But getting back to your topic - bigger biceps.
- Try at least 4 or 5 isolation sets.
- Make sure to reach failure on the final set (more fulfilling failure with higher reps on final set)
- Try higher rep-ranges. For months, I was edging up the weight, with reps getting lower and lower over time, ending up around 5-8 reps. Feeling a lack of progress, I took a step back and decided to do higher reps (~10-12), and for the first time in a while, the biceps really felt it next day.
- Do curls in all 3 forearm positions (palm-in, like EZ-bar style. Hammer curls. Palm-out, like standard barbell curls).

[7ylerCooke]

Absolutely agree with this. Try pushing your biceps to failure with pullups, rows etc. - not really possible, at least not for me.

Triceps will fill your arms, as people are saying. But getting back to your topic - bigger biceps.
- Try at least 4 or 5 isolation sets.
- Make sure to reach failure on the final set (more fulfilling failure with higher reps on final set)
- Try higher rep-ranges. For months, I was edging up the weight, with reps getting lower and lower over time, ending up around 5-8 reps. Feeling a lack of progress, I took a step back and decided to do higher reps (~10-12), and for the first time in a while, the biceps really felt it next day.
- Do curls in all 3 forearm positions (palm-in, like EZ-bar style. Hammer curls. Palm-out, like standard barbell curls).

Thanks Man appreciate that alot!! cant wait to get the gym and put all this to practice!

[DoubleNNs]

Straight Barbell Curl. Make sure you keep your elbows tucked into your body.

Hammer grip dumbbell curls. Elbows tucked.

Seated incline dumbbell curls. (Go light on them.)

To shape, preacher or spider curls.

[Joe2DovesGiotto]

Apparently, IW is the only one who actually read your program. Whilst direct arm work will help, your whole routine is just arms w/ a tiny bit o' chest. No back/shoulders/legs -- none of the other stuff that will help you grow. Muscle imbalances galore, posture and injury issues, and a limit on how far those one-dimensional Popeye's will increase ... that's not training, OP.

http://forum.bodybuilding.com/showthread.php?t=4195843 (updated also at: http://forum.bodybuilding.com/showth...hp?t=147447933 )

What's your current routine (not just for arms)?

Currently its not very structures but id like to say

Stretch

Run on tredmil 1 mile to warm up

Pull ups (wide arm) 10
Pull ups (close arm) 10
X3 with 30 second breaks

Dips

20, 15, 10

Incline dumbell press 2 15kg dumbells, until i tire

Hammer curls until fail

Bicep curls until fail

Somtimes ill do more but i wanted to pretty muh tell you what i definatly do, as i said im not very structured but there is always time to do that as i get more serious

Would love any advice on a workout plan