Big bicep bros gtfih

[CLTRD]

Genetics aside, how'd you blow up your arms? What sort of frequency/volume/rep range/exercises do you feel made the biggest impact? What's your morphology?

[explosiveMidget]

Bicep curls? Srict and high volume

[Getter_done]

I dunno if mine are big but theyre alright.

I do barbell curls both regular and reverse
Dumbbell curls regular and hammer
Dumbbell wrist curls
Pullups
Captains of crush grippers

Lots of sets lots of reps

Thats for biceps and forearms

[CLTRD]

I dunno if mine are big but theyre alright.

I do barbell curls both regular and reverse
Dumbbell curls regular and hammer
Dumbbell wrist curls
Pullups
Captains of crush grippers

Lots of sets lots of reps

Thats for biceps and forearms

fuark I sold my grippers, COC'd myself hard

TY for sharing

[Getter_done]

fuark I sold my grippers, COC'd myself hard

TY for sharing

Damn, yeah grippers are great.

[Supearman]

Just do curls and make sure you're actually going to failure, last rep(s) should take several seconds (SRS) [none of that 'leave one rep in the tank' for accessories']
9-12 sets/wk is enough over 2-3 sessions

[paramparam]

If you have chit genetics theres no tricks or gimmicks just hard work focusing on getting stronger.
Rn my arm day starts w barbell curl ramp up to max 2-5reps
I warmup to 115lb. Rep it out untill failure, and the next set will be 135x?, using cheat for the last rep or 2. Then drop to 115 & its done. 3 hard sets total.
Rest is gravy, some hammer curls & preachers, but i keep chit heavy (6-10reps to failure)

Fkn around with dbs & focusin on form & pump for your main work gets u jack.

[johnvee73]

One of my freinds pretty much just does cardio and trains biceps, I swear his biceps and calves are his only impressive bodyparts. He trains biceps like 3 times a week and does 4 hour cardio sessions.

Only ever seen him do curls and half rep bench pressing.

[proudmanlet]

inb4 clive

[explosiveMidget]

One of my freinds pretty much just does cardio and trains biceps, I swear his biceps and calves are his only impressive bodyparts. He trains biceps like 3 times a week and does 4 hour cardio sessions.

Only ever seen him do curls and half rep bench pressing.

If you're lifting purely for aesthetics doing your arms/chest is the only thing that matters dead srs.

Bitches love biceps.

[johnvee73]

If you're lifting purely for aesthetics doing your arms/chest is the only thing that matters dead srs.

Bitches love biceps.

And he's still fat, he would do a 4 hour cardio session and then go home and eat a pile of chocolate bars, candy, potato chips and pop, I swear it must have been 3000 calories or more, he got extremely upset when I asked him what the point of all that cardio was if he was just gonna eat it all back.

I mean he literally had a mountain of it sitting beside him while he sat on the couch watching a movie.

[401Delta]

I dunno if mine are big but theyre alright.

I do barbell curls both regular and reverse
Dumbbell curls regular and hammer
Dumbbell wrist curls
Pullups
Captains of crush grippers

Lots of sets lots of reps

Thats for biceps and forearms

All this.

[jack5432]

Be careful with curls.
Better to repeat with lower weight then tearing off your muscles.
I use 15kg dumbbells now, started at like 2kg 2 months ago.

Read a story somewhere about a guy using 50kg dumbbells.
Scared me.

[CLTRD]

If you're lifting purely for aesthetics doing your arms/chest is the only thing that matters dead srs.

Bitches love biceps.

Definitely peeped a few bicepbrahs whose arms looked huge but realised it's because no forearms, traps, shoulders, neck, back, legs.. they got like 15s but look hyooj.

Meanwhile OP's over here dorian yates barn door backmaxxing and nobody gives 2 chits. Not mad tho I only lift for numero uno.

[bsrkoacar2]

Mine are currently 18.5 inches cold. Biceps are hard for me. But doing unilateral work with cables has been the best by far. I just cant feel it in my biceps with barbells and dumbbells. I feel like I have impressive triceps though. And that's mostly from pressing. As my bench gets stronger, my triceps get bigger. I do throw in some hammer grip db skull crushers after bench and focus on progressive over load in the 8-10 rep range. Currently doing 3-5 sets with 70 lb db

But I hit my biceps 2x a week. On exercises I can feel the contraction, so whatever you can feel. Do some sets of 6-8 reps. Some sets are like 8-12 and some are 15-20+. I go until they stop working and no longer contract


That said I feel like arms are a weak point for me. I have a well developed back and chest but arms seem to be lagging in comparison. I have a long wingspan.

[CLTRD]

Mine are currently 18.5 inches cold. Biceps are hard for me. But doing unilateral work with cables has been the best by far. I just cant feel it in my biceps with barbells and dumbbells. I feel like I have impressive triceps though. And that's mostly from pressing. As my bench gets stronger, my triceps get bigger. I do throw in some hammer grip db skull crushers after bench and focus on progressive over load in the 8-10 rep range. Currently doing 3-5 sets with 70 lb db

But I hit my biceps 2x a week. On exercises I can feel the contraction, so whatever you can feel. Do some sets of 6-8 reps. Some sets are like 8-12 and some are 15-20+. I go until they stop working and no longer contract


That said I feel like arms are a weak point for me. I have a well developed back and chest but arms seem to be lagging in comparison. I have a long wingspan.

Mirin 70lb crushies fuark