Bigger Arms?

[mikeyroy]

Ive been working my a** off of my biceps and just getting harder and stronger. Please someone help with a few things to do for size. Thanks

[Big]

What does your current routine look like?

[mikeyroy]

Standing (straight bar) Barbell curl 3 sets 6-10 reps
Preacher curl 3 sets 6-10 reps
Seated dumbbell curl 3 sets 6-10 reps
Hammer curls drop set

[DemonInside]

ive had great success with heavy ez-bar preacher curls my arms exploded in HS with these and never stopped doing them

[jc95605]

I like the hammer and alternate curls. Cable curls will really blast your peaks.

[Jfew44]

I like doing 8-12 reps. When I would do 6 I would mainly get stronger. I started doing 10-12 and my bis exploded. Everybodys different. Change it up and see what makes you grow bro. Good luck

[DemonInside]

def stay in the 10-12 thats where i always keep my rep range at

[Lfs2shrt2bsml]

drop sets, super sets, reverse curls, hammer curls, concerntration curls, heavy weight straight bar with low reps, medium weight straight bar high reps, negatives, close grip underhand chins, wide grip underhand chins, close grip overhand chins. 21s. just keep it fresh and mix it up!!!!!!!

[Ronnie Rowland]

Only you can find which exercises are most productive for your body. Tricep/brachialis and forerarm development is also important.

My arms swell up to 22 inches in the off-season by using heavy weights, strict form and ONLY straight sets. It takes a decent amount of volume to max out your arm size.

[VeraDeMilo]

go as heavy as you can for low reps on your weights for your other bodyparts like your chest and shoulder presses and your rows and pulls. You'll be surprised how thick your arms get because they have to grow as well to support the heavier weight. Your bis and tris are secondary muscles in those lifts

[VeraDeMilo]

also, dont use wrist wraps with anything

[GT2]

If your biceps and the rest of your body is just getting harder, stronger, and not bigger, your diet is definitely lacking...training tears down muscle fibers, DIET rebuilds those fibers bigger and stronger