my new bicep

[tupac1983]

Been working on my biceps for a while now was just wondering what you guys think so far?

[Hed]

They're aite. Definately have a good peak there. Focus on the brach's (its the muscle UNDER the biceps). Things like rope curls, reverse curls, etc. That will make them much bigger, and make your arms wider looking also.

Remember, you want big arms, train the tri's like a champ. They make up 2/3's of the mass in your arms.....

[carmine09]

when taking a closer look. your bi's are ok, you need to work on your tri's what does your arm routine look like? do you train them together, seperate? what are your overall goals?

[BDTR]

Whered you buy it? You coulda saved money on a certified pre-owned bicep as well. Try Bicepshopper.net

[Jantzen4k]

Whered you buy it? You coulda saved money on a certified pre-owned bicep as well. Try Bicepshopper.net

LMAO

[tupac1983]

Whered you buy it? You coulda saved money on a certified pre-owned bicep as well. Try Bicepshopper.net

i bought it 5th hand from oxfam they said some punk called bdtr used to own it it was in bad nick so i had to recondition it LOL

yes i work tri and bi together do dumbell kickbacks,straight bar pull downs,weighted dips,for bicep - straight bar curls,single dumbells and e-z bar curls.

[BigJames]

I would suggest changing up the order on the tricep work, try something like:
1) straight bar press downs
2) skull crushers or overhead dumbbell extensions
3) dumbbell kickbacks or single arm reverse grip press downs

[BeerBaron]

What do they measure? I would add maybe hammer curls or something with a different grip and motion, I think all those bicept exercises are too similar.

[Jackman]

kickbacks will not give you good mass.

[*Narkissos*]

Looks like you could stand to benefit from eating more and doing less exercises... how many sets DO you do per exercise?

[*Narkissos*]

p.s.
how long've you been training
and what are your goals?

[IntensityX]

I have a question why did you block out your face in the first pic and not the second?

[tupac1983]

I have a question why did you block out your face in the first pic and not the second?

didnt even realise not really botherd just didnt want the close up one i guess lol

[bigcut77]

Lookin good. Still a long ways to go. If you want your arms bigger the tri is the key. Not bad though...you still have years of training left

[MER]

Your all natural right? Why is it your only focusing on your biceps?

[AandF6969]

Heavy compound movements (Deadlift, squat, bench, military press) will give you more total-body mass, including biceps

[tupac1983]

thanks guys for all the info well heres some info you asked for.

yes all natural been lifting for around 4 months (properly) i am concentrating on my biceps for a couple of weeks as they were somthing left to be desired (flat) in other words. ive just got my diet in check and i am at around 145lbs 5ft7 21 years old so looking to gain around 10-15 lbs in two months to startthen ay around 1lb a week thereafter with proper supplements eg. creatine, whey protien, multi vit and lots of extra food.

i would like to get to around 190-200 lbs natural before i move on to juice i was going to do it this feb but since ive been on here for a ehilr i have changed my mind and stick to natural for 1-2 yrs first.

any more suggestions would be great i will be posting a copy of my diet in the diet forum shortly under my nutrition values any help there would be appreciated aswell thanks again bro's j.

[SwoleCat]

Want big arms?

Work the legs!

~SC~

[tupac1983]

Want big arms?

Work the legs!

~SC~

? what does that mean unless it is that obvios i just cant see it please elabarate thanks.

[Iowa]

? what does that mean unless it is that obvios i just cant see it please elabarate thanks.

Working legs releases a good amount of GH. Also, they make up 1/2 of your body, so train legs and you'll grow all over.

As for your arm workout, I would try a bi/tri superset. That's whats worked best for me, but you might be different. Give it a shot because the only way you'll find out what works best is to try a lot of different things. Heres my arm workout.

Close grip bench presses and
Barbbell bicep curls

Skull crushers and
Seated alternate dubbell bicep curls

Heavy tricep pressdowns and
Standing hammercurls

If I feel like I havent exhausted my arms(which is very rarely) Ill throw in a set of 21's and some overhead tricep extensions.

[MASTER]

U want big arms, stick to basics, close grip bench, tricep extensions, barbell curls n hammer curls.

[Strictly Business]

i think he is saying legs are more important then arms, but focus on gaining mass everywhere not just your arms

[Hed]

The two biggest things i wish people had told me (or i had read) when i started to get really dedicated about lifting:

Working out is 20% lifting, 80% diet and rest

Dont neglect legs, they make everything else grow.



Like someone else said man, focus on mass buliding exercises, not girlie toning exercises like kickbacks. Skull crushers i feel are the #1 arm buliding exercise, even though they do tris only, they really pack on the muscle. Doing brach exercises (hammer curls, scott curls, reverse barbell curls, etc) will make not only your bis look bigger, but your arms look wider in general. Grab one of those 45* bars and throw it on a cable pressdown machine, and use that until your arms burn. That will get the outer tricep on the side of your arm.

And eat, eat, eat......