Bulge your biceps!

[jambocambo]

Bulge Your Biceps And Add them Inches!


The biceps are only 1/3 of your upper arm but they do look great when flexed and are the muscles you will flex when someone asks you. Beware though if you leave the rest of your muscles un-trained you will never be able to compete in an amateur or professional contests. Especially your triceps and your forearms if you have great big biceps but scrawny little triceps and forearms its not going to look right is it? Saying that, this article will only look at biceps but dont stop training your other body parts.

Soon i will have an article specially made for your biceps, triceps and forearms altogether. This article will help you allot if youve already got big triceps and forearms so that now you can just add that last magic touch to your arms by adding at least three whole inches to your biceps!! You can do this by following my eight week program to success. If your wondering already is it in this article then the answer is yes because i am giving this away for free. This good solid piece of information will guide you to them nineteen inchers or even twenty one inch biceps everyone wants! The best of all though you can do this in a matter of months. So if youve got a competition coming up in three or four months then youll be prepared to walk on there with mega giant arms and hopefully a totally transformed body! So i wont keep you a minute longer.

The first muscle i will talk about is the front biceps brachii this will help you make your biceps look bigger than the back ones when you flex as you usually flex the front of your biceps showing and not showing the back. Ten good exercises that work this muscle are:

Alternate hammer curls,
Barbell curls,
Cable preacher Curls,
Chin ups,
Close grip EZ bar curls,
Concentration curls,
Dumbbel alternate curls,
Hammer curls,
Incline dumbbell curls,
One arm dumbbell preacher curls.

These exercises are good for building muscle in a short time and you should use two dumbbell exercises and one barbell exercise, i call this the two and one. I choose not to use machines as they dont help you as good as free weights do. So remember the two and one training method to build pure and solid muscle.

The next and final muscle i am going to tell you about is the back biceps brachii muscle which will be good for competitions when your posing your triceps. So you could do something like, work for four weeks on front bicep brachii muscle and the other four weeks on back biceps brachialis muscle. Doing this will gain you muscle dramatically fast and will help you strenghthen them really fast too. So here is ten great exercises for this muscle:

Cross body hammer curls,
Drag curls (amazing for getting big muscles),
Dumbbell curls,
High cable curls,
Incline inner dumbbell curls,
Lying cable curls,
Lying supine dumbbell curl,
Overhead cable curls,
Preacher Curls,
Preacher hammer dumbbell curls.

Now this is probably what you`ve been waiting for the brilliant, super and amazing three inches or more in eight weeks program.

Three Inches Or More In Only Eight Weeks

This program will help you add three to four inches on your biceps in only eight weeks!! Theres only two steps to this massive biceps builder which will put you into championship form for any competitions be it amatuer or professional! Also you will be able to take off your t-shirt wherever you go if you follow this program and my first article about achieving a rock-solid six pack. So going to the first stage of the program which is having a high protien, low fat and moderate water diet. TIP: If you drink too much water then work out you will put some of the water into your muscles making them not so hard as they should be.

For the diet look into my first article which will show you it and you can use it or change some of it just to suit your personal needs. The article is about achieving great, rock-solid, six pack abs. Just remember if you mess up your diet then your messing up your muscle growth so do your best to keep on track with your diet. Also if you need some extra help like any questions or you want me to personalize a diet for your needs then e-mail me: jamie10r@hotmail.com.

So with the diet and step one done we will need to go onto the second step and final step. Step two is workouts and weight lifting. So now im nearly done this is the last step you need to take to get giant biceps and big strong arms:

Workout: Monday, Thursday and Sunday.

Monday:

Barbell curls 3 sets of 13 reps,
(1 minute rest here)
Dumbbell curls 3 sets of 12 reps,
(1 minute 30 sec. rest here)
Dumbbell preacher curls 3 sets of 14 reps.

Thursday:

Close-grip barbell curls 3 sets of 14 reps,
(1 minute rest here)
Hammer curls 3 sets of 13 reps,
(1 minute 30 sec. rest here)
Drag curls 3 sets of 13 reps.

Sunday:

Barbell preacher curls 3 sets of 12 reps,
(1 minute rest here)
Drag curls 3 sets of 13 reps,
(1 minute rest here)
Concentration curls 3 sets of 11 reps.

Last thing, every week up your protein intake by 5g. So at the end you should have added 40g of protein to your diet.

That was the final step to adding three inches or more to your biceps in only eight weeks! I know this sounds like one of them stupid programs that dont work but i am 90% sure that it will gain you at least 2 inches.

[selters]

Yeah, right... 2 inches...

[quickgain]

nice post!

[silv3rbull3t]

Wow this fourm has reached a new low........ I have a 12 year old kid giving me advise on bodybuilding........ lol

[HoosierBoy]

Weeeellll.... what a load of crap.

[HoosierBoy]

[gangledupjoe]

Excellent post...I will start my program next week. I've been looking to try to add an inch or two, and I'm sure this will help. Thanks

[u-zafar]

i'd like to add 21's to the top ten list, they are great for getting the biceps big in overall size

[Big_fuzzy]

Yes... the 12 year old massive 105 pounder offering advice on how to build some big biceps..

Dude, I really hope no one takes this seriously.

People told me how ****ed up this site was, and theyr right, cause there are no decent mods to say otherwise. the ADVANCED teen section has guys doing **** like this, popping a creatine pill and thats it.

Curls are useless

You are working maybe 1 or 2 muscles in the whole excersises.

Now lets look at the squat, when your under the squat bar your putting your spine under some huge stress, and the body is thinking OH GOD IM GONNA DIIIEEE... this is a good thing, cause then we release all the lovely juicy gh and test and other good horomones.

This is why a squat will be of more benefit then ****ing curls.

My arms are a full 15", my legs are 27", listen kiddo, im 2 years older than you,have a 100 pounds and a good 6 inches.

I do not do a single concnetration excersise.

I squat, bench, deadlift, power clean, mili press, forms of rows... and all the variations.

From these excersies alone you have hudereds of variotions, close grip bench, BB and DB rows, SLDLs, choice is endless.

Every lift I am activating atleast half of the muscles in my body, thjis is much better than a ****ing curl.

So stop curling, get in a squat rack, and maybe something might happen.

[glimerxxx]

lol who is goin to take advice of a 105 pound 12 year old lol, from scotland

[glimerxxx]

lol no 1 is going to listen to a 105 pound 12 year old

[Cody Hooper]

You workout your Biceps 3 times a week? That seems like too much. Are they sore the next time you train them. I would really be afraid of over-trainning.

[user98511001541]

i hate articles like this, i completely disagree with working your biceps more than twice a week, it gives them no time to grow... also, the person posting this is 12, 105 pounds and has 11.2 inch arms... are you going to try the program and take before and after measurements and show us the 3 (but 90% sure it'll be atleast 2) inches gain?

sorry i think this post should be removed

[ianthegreat]

<b>TEST</b>

[Millah]

Biceps: 11.2 inches...

So why arnt your arms 20"?

[spitfire909x]

Your biceps are only 11.2 inches.. is this someone elses article?

[Big Drunk]

Is this a joke?

[MattyH7688]

so u use to have 8 inch arms then did this program?????????????????

[aussielegend]

Good stuff man, keep it up and by the time your my age you will be as big as ron coleman... such a young age!

[r_robert]

lol... coming from someone with 11.2 inch arms... lol so i take it your arms were like 8 inches before this?

[mdetwile]

This program will help you add three to four inches on your biceps in only eight weeks!

i am 90% sure that it will gain you at least 2 inches.

o rly?

[Ajk_Lpool]

I know this sounds like one of them stupid programs that dont work .

Man, that's because it is haha. I'm sorry, but doing around 30 sets of biceps a week is NOT going to be beneficial for adding mass + shape to your biceps. A much more sensible routine for a beginner would involve maybe around 6 ets of direct biceps work. The rest he/she can rely on in back workouts with barbell rows, chin-up's and other compound back movements that involves the biceps.

I'm sorry, you had a nice go at writing the article considering you're only 12 years old, but I wouldn't advise people to listen to this at all.

[AbramsM1]

"...i am 90% sure that it will gain you at least 2 inches."

Hmmm... well, I am 90% sure that you are a complete tool.

Regards,
Abrams

[pharaoh7]

3-4 inches in 8 weeks. 9 sets of biceps 3 times a week. ohh yeah lol

You couldn't even get close to 3"+ with a 8week steroid cycle.

Biceps are a pretty small muscle and worked during back excercises. 3x a week at 9 sets just sets you up for serious overtraining and it might acctually decrease your biceps if anything.

[Alron]

Biceps: 11.2 inches

???

[user321655]

wow your 12...

[bigbuff420]

bull****

[corple]

lol thats too much

[uppacut]

Bulge Your Biceps And Add them Inches!


The biceps are only 1/3 of your upper arm but they do look great when flexed and are the muscles you will flex when someone asks you. Beware though if you leave the rest of your muscles un-trained you will never be able to compete in an amateur or professional contests. Especially your triceps and your forearms if you have great big biceps but scrawny little triceps and forearms its not going to look right is it? Saying that, this article will only look at biceps but dont stop training your other body parts.

Soon i will have an article specially made for your biceps, triceps and forearms altogether. This article will help you allot if youve already got big triceps and forearms so that now you can just add that last magic touch to your arms by adding at least three whole inches to your biceps!! You can do this by following my eight week program to success. If your wondering already is it in this article then the answer is yes because i am giving this away for free. This good solid piece of information will guide you to them nineteen inchers or even twenty one inch biceps everyone wants! The best of all though you can do this in a matter of months. So if youve got a competition coming up in three or four months then youll be prepared to walk on there with mega giant arms and hopefully a totally transformed body! So i wont keep you a minute longer.

The first muscle i will talk about is the front biceps brachii this will help you make your biceps look bigger than the back ones when you flex as you usually flex the front of your biceps showing and not showing the back. Ten good exercises that work this muscle are:

Alternate hammer curls,
Barbell curls,
Cable preacher Curls,
Chin ups,
Close grip EZ bar curls,
Concentration curls,
Dumbbel alternate curls,
Hammer curls,
Incline dumbbell curls,
One arm dumbbell preacher curls.

These exercises are good for building muscle in a short time and you should use two dumbbell exercises and one barbell exercise, i call this the two and one. I choose not to use machines as they dont help you as good as free weights do. So remember the two and one training method to build pure and solid muscle.

The next and final muscle i am going to tell you about is the back biceps brachii muscle which will be good for competitions when your posing your triceps. So you could do something like, work for four weeks on front bicep brachii muscle and the other four weeks on back biceps brachialis muscle. Doing this will gain you muscle dramatically fast and will help you strenghthen them really fast too. So here is ten great exercises for this muscle:

Cross body hammer curls,
Drag curls (amazing for getting big muscles),
Dumbbell curls,
High cable curls,
Incline inner dumbbell curls,
Lying cable curls,
Lying supine dumbbell curl,
Overhead cable curls,
Preacher Curls,
Preacher hammer dumbbell curls.

Now this is probably what you`ve been waiting for the brilliant, super and amazing three inches or more in eight weeks program.

Three Inches Or More In Only Eight Weeks

This program will help you add three to four inches on your biceps in only eight weeks!! Theres only two steps to this massive biceps builder which will put you into championship form for any competitions be it amatuer or professional! Also you will be able to take off your t-shirt wherever you go if you follow this program and my first article about achieving a rock-solid six pack. So going to the first stage of the program which is having a high protien, low fat and moderate water diet. TIP: If you drink too much water then work out you will put some of the water into your muscles making them not so hard as they should be.

For the diet look into my first article which will show you it and you can use it or change some of it just to suit your personal needs. The article is about achieving great, rock-solid, six pack abs. Just remember if you mess up your diet then your messing up your muscle growth so do your best to keep on track with your diet. Also if you need some extra help like any questions or you want me to personalize a diet for your needs then e-mail me: jamie10r@hotmail.com.

So with the diet and step one done we will need to go onto the second step and final step. Step two is workouts and weight lifting. So now im nearly done this is the last step you need to take to get giant biceps and big strong arms:

Workout: Monday, Thursday and Sunday.

Monday:

Barbell curls 3 sets of 13 reps,
(1 minute rest here)
Dumbbell curls 3 sets of 12 reps,
(1 minute 30 sec. rest here)
Dumbbell preacher curls 3 sets of 14 reps.

Thursday:

Close-grip barbell curls 3 sets of 14 reps,
(1 minute rest here)
Hammer curls 3 sets of 13 reps,
(1 minute 30 sec. rest here)
Drag curls 3 sets of 13 reps.

Sunday:

Barbell preacher curls 3 sets of 12 reps,
(1 minute rest here)
Drag curls 3 sets of 13 reps,
(1 minute rest here)
Concentration curls 3 sets of 11 reps.

Last thing, every week up your protein intake by 5g. So at the end you should have added 40g of protein to your diet.

That was the final step to adding three inches or more to your biceps in only eight weeks! I know this sounds like one of them stupid programs that dont work but i am 90% sure that it will gain you at least 2 inches.

why are you only 105 lbs and why do you have 11 inch arms?

y dont you just add inches to your 3-4 inches in eight weeks!?

[joakman]

Hit your bi's on back to back days?