Bigger Biceps

**jooker6951** · 06-24-2007, 07:39 PM

Anyone have a good routine to get bigger arms right now I have 18 in arms and want to gain 3 more inches. I have been doing chest first then bi's I hit them hard 8 to ten reps 3 sets 4 excerises iIl change up routines every week.

**Swifto** · 06-25-2007, 06:58 AM

Alternate dumbell curls (strict)

Barbell curls

Hammer curls

Precher curls

**the hulkster** · 06-25-2007, 09:17 AM

change your genetics!!!!!!!!!!!!!! I have been lifting for 12 years solid and only have 18 in arms.

Studies I have seen show that straight bar curls activate the biceps the most.

**nietzsche0904** · 07-05-2007, 03:07 PM

if you develop a massive back you will have massive arms, at least this is what I have seen, heavy compound lifts that involve the back (pullups, rows etc) are very conducive to building big arms.

**K.Biz** · 07-06-2007, 08:29 AM

synthol...

**john vega** · 07-06-2007, 11:29 AM

i agree with that concept. bigger back definitely means bigger biceps.

y dont you try training your compound movements

bb curls), last and begin with a few preacher machine curls. this will force your biceps to work even harder and compel them to grow in size. just remember post workout nutrition brother. everything shud work out just fine..

**skeldno** · 07-06-2007, 12:08 PM

I get good results from concentration curls.

RA · 07-06-2007, 12:41 PM

Try doing them alone and doing a couple less sets. I was doing 15 sets and stuck. Now I do 9-10. This isnt coming from a guy who has 21 inch bis though.

**the hulkster** · 07-07-2007, 12:04 PM

Might try eccentric training, biceps are unique in this way, if you do eccentric preacher curls your are almost completely isolating the biceps alone as compared to bench, squat, chins whatever. grab a little lighter curl bar than you are used to get a good concentric rep with a big squeeze a the top, then have your partner pull down on the bar and you must keep him from breaking you to the best of your ability on each rep, choose a weight that you will be able to get at least 6 times but no more than 12.

**Johny-too-small** · 07-07-2007, 02:08 PM

I want 18" arms

**-DedicateD-** · 07-07-2007, 02:32 PM

as mentioned above, go very heavy on compound back exercises

(weighted pullups, bent over rows, db rows)

and when i was younger i had my own arm day and literally blasted them with heavy-light loads for 15-18 sets ( i now do 1 exercise 3 sets after back rep scheme of 8,4,15)

at the end of the day if your giving it 110% and diet and rest are spot you still cant change geneticss

**dwaynewade** · 07-09-2007, 07:41 AM

Originally Posted by nietzsche0904

if you develop a massive back you will have massive arms, at least this is what I have seen, heavy compound lifts that involve the back (pullups, rows etc) are very conducive to building big arms.

Dips help overall arm size too...

Bi exercises i like to pre exhaust them with concentration curls, maybe a drop set

Inc Db Curls
Barbell Curls

**Serotonin** · 07-09-2007, 01:54 PM

Personally, the shock routine seems to work best for me. I see dudes seriously overtraining their bi's. I don't do any more than 10 sets but I make them pretty heavy. My first 4 sets are the heaviest I will go and I just do them to failure each set, normally with a barbell. I then switch to hammer curls but I'm forced to go a decent amount lighter due to the weight used in my first 4 sets. It can get kind of discouraging because you drop so much weight by the end but it seems to have high returns as far as strength and size are concerned.

**The Punnisher** · 07-09-2007, 11:11 PM

Tri's are 2/3's of your upper arm. If you want bigger arms, hit your tris just as hard as you hit your bis. If not harder.

**(1*)** · 07-10-2007, 07:25 AM

super set.... work tris and bis together.. go heavy

**Joe Dic** · 07-10-2007, 05:37 PM

Some guys just dont have big arms, I do hammers with 50lbs and curls with 65lbs and my arms are barley 17" drives me nuts

I do chest, bis, forearms 1 day then at the end of 5 day I do an arm only day

con.curls Hammer, rev grip & behind back str. bar, skulll crushers, rope pulldown, then preacher. I do 3 sets of each with a light warm up and a drop set for last set. Too much? too litlle?

**B.E.N.** · 07-11-2007, 09:21 AM

Originally Posted by The Punnisher

Tri's are 2/3's of your upper arm. If you want bigger arms, hit your tris just as hard as you hit your bis. If not harder.

Bump that...I think a lot of people over look their tris in arm development.

It is funny to watch people go into the gym and bust out 15+ sets of Bis and then just glance over Tri work.

**Booz** · 07-11-2007, 11:34 AM

work on your triceps they are the major part of your arms....................

**Sir Lifts-a-lot** · 07-15-2007, 12:00 AM

Are you looking for overall mass or peaks?

If you are looking for overall mass do standing heavy barbells or inlcine curls very strict!!!!!

If you are trying to get high peaks I would say hit up the preacher/ spyder curls or concentration curls.

I am just like you Dedicated, I do one exercise after my back workout for 3 sets and I love the results.

**AddMoreMass** · 07-20-2007, 08:37 PM

Your set volume and rep range is good for building mass.

To stimulate new growth you need to Edited. Read the board rules. Do not post links to other sites., this way your arms continue to grow without hitting a sticking point.

This is something I use to mix things up a bit Edited. Read the board rules. Do not post links to other sites.

John

Edited. Read the board rules. Do not post links to other sites.

**Geezy** · 07-20-2007, 11:02 PM

Originally Posted by B.E.N.

Bump that...I think a lot of people over look their tris in arm development.

It is funny to watch people go into the gym and bust out 15+ sets of Bis and then just glance over Tri work.

Its funny you said that because Im just the opposite, lol...I actually dont really care for doing bi's, but I LOVE working my tri's. My arm day is usually 7-8 sets of 2 exercises for bi's and about 3 exercises in 12-13 sets for tri's. (I actually do 3 sets of 1 exercise for bi's on back day, in addition) and so far, I can say Im pleased with my progress.

**JC2007** · 07-28-2007, 11:34 AM

Give Swolecat's routine a try... 3 seconds down, 2 up, 2 contract.

**DHew** · 08-05-2007, 02:56 PM

^^ Agreed. Thats the way to go, after doing heavy back.

**rx8rone** · 08-05-2007, 07:16 PM

i wish i had 18 inch arms too!!!

**Godson** · 08-28-2007, 12:08 AM

Originally Posted by (1*)

super set.... work tris and bis together.. go heavy

i thought that if your going to put two muscle groups together
it should be Bicepts/ Back .......Chest/ Tricept
because they compliment eachother ???

**Ejuicer** · 08-28-2007, 07:31 AM

Originally Posted by Godson

i thought that if your going to put two muscle groups together
it should be Bicepts/ Back .......Chest/ Tricept
because they compliment eachother ???

There's lot of different opinions and no correct answers. It's just personal preference.

If you work back/bi's and chest tri's you warm up the smaller muscle group before working on it. Another way of looking at it is that you're not going to be able to lift as heavy as if the smaller muscle were fresh and you won't see as good of results.
Personally I like doing arm days. It allows my bi's/tri's to get some work in on chest, back and shoulder days but also get a full blast on arms only days.

**tri-athlete** · 08-31-2007, 05:36 PM

yea 18 in is pretty large

**qualityclrk1** · 09-06-2007, 01:26 AM

First thing i'd say is to not work your chest and ur bi's on the same day....(push pull push pull!!) thats just my opinion- people have had results i suppose by doing it all out of whack. The second thing i say why not focus more on triceps. They are 3/5ths of the muscle in ur arm (genericaly speaking).