How long does it take for Biceps to get ANY stronger??

[hiflight777]

Greetings,

So I am recently started a new work out program to attempt to get into better shape, and granted its day 2, but being a 37 year old male, and granted after several other bicep exercise, even starting weight on 4 sets of barbell curls is 10 maybe 20 pounds. Is there anything i can look forward to in terms of bicep size and relative strength anytime? Any feedback would be greatly motivating.

[CropDusterMan]

If you are starting from zero, you can only go up. The key to improving yourself, in anything for that matter, is persistence and consistency. Generally,
it's good to know what your limits are in an exercise, and then do sets within percentages of that limit. I don't believe you can only curl 10 or 20 pounds...
these are weights we encounter getting a container of laundry soap into a shopping cart! LOL.

What I'd suggest, is picking a weight that you can do a solid 8-12 reps with using good form, and then increase the weight a bit each workout...it takes time
but that is what we all do. Are you training in a gym, or at home? One other thing to remember, it takes about 3 months to really notice big changes. If you
are 6ft, 202, you can't be very overweight right? If you are training at a gym, I'd suggest a trainer for a few sessions to get you going.

Keep at it!

[yaaar]

Which program are you starting?

There's a difference between strength and size, if you're looking to get big biceps here are some nice programs that can help: http://www.bodybuilding.com/fun/bbin...ge=HSTPrograms

[drudixon]

Hard to say. I can get back to straight barbell curls with 135 pretty quickly when I focus on them, but past that.... Very slow.

[a-dog]

Greetings,

So I am recently started a new work out program to attempt to get into better shape, and granted its day 2, but being a 37 year old male, and granted after several other bicep exercise, even starting weight on 4 sets of barbell curls is 10 maybe 20 pounds. Is there anything i can look forward to in terms of bicep size and relative strength anytime? Any feedback would be greatly motivating.

use progression.

you started with 4 sets of 10 with say 20lbs right?

next workout do 4 sets of 10 with 25lbs. Add weight each time. It's easy, you can track your progress. I wouldn't go nuts with poundage increases but if you feel like you can do it make a bigger jump (more than 5lbs at a time).

[hiflight777]

So far you all motivate the piss out of me, I am actually embarking on Shortcut to Size, week one day 3 tomorrow....so that whole rest pause thing...yeah, its an ass kicker.

I am training at a gym "Snap Fitness" in Yuma AZ. I am getting the "tips" that us tall guys, it is hard to develop any kinds of bicep beef or meat of sorts...i dont believe that truly, but nonetheless, i am only on the beginning of this trek, and some people are telling me wait for week 4 or so to have any noticable weight improvements on arms. Im hoping with a little, or in my case a crap ton of motivation and discipline, i can get to see some results. Im by no means out of shape or fat, just kinda smaller arms...sucky i know!

[Brackneyc]

7, although some will argue 42.

[kimm4]

and granted after several other bicep exercise, even starting weight on 4 sets of barbell curls is 10 maybe 20 pounds.

What do you mean after several other bicep exercises?

If you're new to lifting and want to get stronger, you should be running a program for building strength. Your main focus should be the important compound lifts: bench, rows, overhead press, squats, deads, pullups, chin-ups, dips, etc...

Get stronger in the lifts above and your biceps will get stronger. Biceps are a small muscle and isolation work should be the least of your worries in a beginner program.

StrongLifts 5 x 5

http://stronglifts.com/stronglifts-5...ining-program/

Bill Star’s 5 x 5 Programs

http://oldschooltrainer.com/bill-starrs-5-x-5-training/

Starting Strength Routine

http://www.bodybuilding.com/fun/wotw52.htm

[PersonaNonGrata]

Put the barbell down and do chinups/pullups

[JOHN GARGANI]

Put the barbell down and do chinups/pullups

normally, if this was a true BB thread, I would say terrible advice, however, in light of the fact that the OP is looking for motivation already in only day 2 of his ephiphany, it probably doesn't make any difference whatsoever....

[67fastback]

Okay, like all guys I wanted bigger biceps.

Problem is, for years I didn't really know what the f*ck that I was doing in the weight room, and never had much proper instruction on how to lift.

Used to spend a lot of (wasted) time doing curls of all types. Negligible gains.

---

You don't see huge branches on trees that have small trunks.

Likewise it's difficult to hang big arms on a body that has a small or weak core.

Strong legs -> Strong core -> Strong upper body --> Strong Shoulders --> Then bigger arms

----

My advise; Drop the barbell and DB bicep work to about 2-5% of what you do in the gym.

Concentrate on leg work and core. When I say core, for me what that means is how you lock/brace your core when doing squats and deadlifts

* I will add the fact that I can do chin ups and pull ups until hell freezes over. It has never helped my biceps grow.

[a-dog]

I actually didn't see the "after several" movements comment in the original post.

If you are starting out you need to "trim the fat". Drop the other movements, pick 1 or 2 and focus on them. You're bi's are small muscles relative to the rest of your body and they are worked during back work.

they don't need a ton of different movements.

if I were telling you what to do I'd have you doing barbell curls, DB curls or I'd swap one of those 2 out with a preacher curl.

[2nd_chance]

normally, if this was a true BB thread, I would say terrible advice, however, in light of the fact that the OP is looking for motivation already in only day 2 of his ephiphany, it probably doesn't make any difference whatsoever....

Aint nothing wrong with chinups bro!

[PersonaNonGrata]

normally, if this was a true BB thread, I would say terrible advice, however, in light of the fact that the OP is looking for motivation already in only day 2 of his ephiphany, it probably doesn't make any difference whatsoever....

Why terrible advice? Chin ups are like squats for the arms, they are a great compound exercise

[mandm001]

Okay, like all guys I wanted bigger biceps.

Problem is, for years I didn't really know what the f*ck that I was doing in the weight room, and never had much proper instruction on how to lift.

Used to spend a lot of (wasted) time doing curls of all types. Negligible gains.

---

You don't see huge branches on trees that have small trunks.

Likewise it's difficult to hang big arms on a body that has a small or weak core.

Strong legs -> Strong core -> Strong upper body --> Strong Shoulders --> Then bigger arms

----

My advise; Drop the barbell and DB bicep work to about 2-5% of what you do in the gym.

Concentrate on leg work and core. When I say core, for me what that means is how you lock/brace your core when doing squats and deadlifts

* I will add the fact that I can do chin ups and pull ups until hell freezes over. It has never helped my biceps grow.

This. Do you want massive biceps? Never curl anything... ever... not even by accident. Isolate your glutes and do calf raises 6 times a week, no sorry only twice because you will overtrain your biceps (srs). Also no fap, no shampoo, and no pillow. Don't mention this secret to anyone or you will get permabanned. Just keep it to yourself and fuk the haters bruh.

[JOHN GARGANI]

Aint nothing wrong with chinups bro!

Why terrible advice? Chin ups are like squats for the arms, they are a great compound exercise

let's not even BEGIN to get into a "substitute chinups for BB/DB exercises for arms" argument.....

it is silly and pointless and goes nowhere.....ALL of the great arms that many of you so slavishly admire on ALL of the greatest BBers of all times, were built with various curls...period.....

of course there is nothing wrong with chin ups!!! EVERY exercise, if it AGREES with your skeletal structure, is good for you, however, when you are talking specifically about building up arms PAST the normal point of growth, it is NOT going to happen with just auxilliary movements..it will come from direct arm work, as it has, forever, for all of the great arms out there.....

Jumping Jacks are wonderful for you, right? fitness wise....but if someone were to come on here and suggest replacing squats with Jumping jacks for building champion legs, would you agree??

so again, please, for the sake of wasted band space in this wonderful online forum ( lol ), lets avoid the usual argument.....

[PersonaNonGrata]

lets avoid the usual argument.....

Ok, but..... the thread is about getting stronger, not admiring huge arms

[BAVE]

If i were starting from scratch, I would keep it simple:

Squat
bench
deadlifts
rows
chins
military press
FOOD
sleep

[Flounderbout]

Ok, but..... the thread is about getting stronger, not admiring huge arms

It's also about a guy who has been lifting 2 days. He is probably not quite up there with "the greatest BBers of all time" yet.

He is probably years away from needing isolation exercises. I know I am.

[2nd_chance]

let's not even BEGIN to get into a "substitute chinups for BB/DB exercises for arms" argument.....

it is silly and pointless and goes nowhere.....ALL of the great arms that many of you so slavishly admire on ALL of the greatest BBers of all times, were built with various curls...period.....

of course there is nothing wrong with chin ups!!! EVERY exercise, if it AGREES with your skeletal structure, is good for you, however, when you are talking specifically about building up arms PAST the normal point of growth, it is NOT going to happen with just auxilliary movements..it will come from direct arm work, as it has, forever, for all of the great arms out there.....

Jumping Jacks are wonderful for you, right? fitness wise....but if someone were to come on here and suggest replacing squats with Jumping jacks for building champion legs, would you agree??

so again, please, for the sake of wasted band space in this wonderful online forum ( lol ), lets avoid the usual argument.....

Comparing chinups to jumping jacks? Lol... I'm not saying that curls aren't good, but you are WAY OFF on your assessment of chinups.

[induced_drag]

lets avoid the usual argument.....

Have to say I think for a relatively limited workout, chinups (varying grip width) are going to be much better then just curls.

Sure if you are a professional bb'r, you try to hit every possible angle and stimulate in every way possible. But for the average guy, a nice compound movement like chins are going to do a lot more.

Even for a fairly advanced guys, curls are not necessary. I have decent arms some might say. Yet I maybe to 2 sets of direct curls in a weeks time (at the end of a workout). I do however do LOTS of pullups and rows.

I think having newb doing tons of isolation is not the best way. I even believe that many guys with more development waste too much time and energy on iso movements.

YMMV, but chins in my book are right up on top with a great overall mass builder.

[JOHN GARGANI]

Ok, but..... the thread is about getting stronger, not admiring huge arms

although the TITLE of the post said stronger, I quote the OP himself in his opening post:

Is there anything i can look forward to in terms of bicep sizeand relative strength anytime? Any feedback would be greatly motivating.