Bigger bis

[johny_45]

currently working out hard to get some bigger bisceps. Currently about 17 inch so as you can tell not very big.

now for my question, in order to get bigger bis is it more effective to do less weight and more reps? or heavier and less reps?

and another wuick question...How do i build more bench strength when doing chest?

 

[Inhibitor13]

currently working out hard to get some bigger bisceps. Currently about 17 inch so as you can tell not very big.

now for my question, in order to get bigger bis is it more effective to do less weight and more reps? or heavier and less reps?

and another wuick question...How do i build more bench strength when doing chest?

My biceps respond to both high reps low weight and low reps high weight. I usually do 3 low rep/high weight sets a do a quick high rep set after.

As far as chest. Inclines, declines and weighted dips helped out my bench press or just do a lot of benching. Try to add 5lbs to your bench everyweek.

 

[Faizakafez]

a big bench comes from

strong tri's lats and a back

so hit your tri's hard, they will fuel your bench and make your arms bigger to..

 

[johny_45]

a big bench comes from

strong tri's lats and a back

so hit your tri's hard, they will fuel your bench and make your arms bigger to..

Thanks guys and i think your right... i have been hitting tris hard and seem to be building up some strength

will give the advice abou bis a go

cheers

 

[johny_45]

Thanks guys and i think your right... i have been hitting tris hard and seem to be building up some strength

will give the advice abou bis a go

cheers

Must ask... I thought working the tris harder would help, but didnt get how lats would help?

it probably sounds like a dumb question and you will have a simple response i bet lol and make me look stupid

 

[noclue9415]

Must ask... I thought working the tris harder would help, but didnt get how lats would help?

it probably sounds like a dumb question and you will have a simple response i bet lol and make me look stupid

well, try doing bench without flexing your lats. chances are you cant and if you could you probably couldnt do much weight

 

[MichaelScott]

it is but when u do back u r doing pulling exercises thatwork the bicep, kinda like the chest workout does for the tricep

 

[ukkared]

sounds like you should be working your tri's more. They make up more of you arm than your bi's. I always work with strict form and go as heavy as I can for 8-10 reps.

 

[trowsersnake98]

forced reps will make your bench go up alot. you know, pick a heavy ass weight were you can only get about 2-3 reps on your own and then have your training partner spot you and help you rep out like 8 with his help. the burn/pain is unbearable you will get strong.

doing skull crushers will also get your bench up. that and close grip bench presses. if you want your arms to get bigger you have to train tris hard. they represent 2/3 of the mass on your arms.

hammer curls and reverse curls will build thickness in your arms as well as just plain old straight bar curls. again use the forced rep method with straight bar curls, strength precedes size but size will eventually follow.

 

[austin77]

What would be a good rule of thumb, as far as # of sets for your tri's and bi 's. I read somwhere that these two muscles can be easily over trained. How much truth is in that?

 

[Mac173]

What would be a good rule of thumb, as far as # of sets for your tri's and bi 's. I read somwhere that these two muscles can be easily over trained. How much truth is in that?

I stay around 12, maybe a few more for tri's.

 

[austin77]

I stay around 12, maybe a few more for tri's.

Thanks Mac

 

[thebadguy54]

I can’t believe nobody said this yet...

If you want bigger bi's you have to eat more.... AND do all the stuff mentioned above.

 

[r1]

IMO, some of the best mass builders for arms:

Triceps: Weighted dips
Biceps: Weighted chin-ups (narrow or semi-narrow grip)

If you're on gear and you don't normally do these, be careful about adding weight too quickly (especially with the dips). Your connective tissue will thank you for it.

R1

 

[LftHndPwrHouse]

IMO, some of the best mass builders for arms:

Triceps: Weighted dips
Biceps: Weighted chin-ups (narrow or semi-narrow grip)

If you're on gear and you don't normally do these, be careful about adding weight too quickly (especially with the dips). Your connective tissue will thank you for it.

R1

WOOHOO for someone saying pull ups. The pump from and under grip pull up unreal!!!!

 

[needtogetaas]

currently working out hard to get some bigger bisceps. Currently about 17 inch so as you can tell not very big.

now for my question, in order to get bigger bis is it more effective to do less weight and more reps? or heavier and less reps?

and another wuick question...How do i build more bench strength when doing chest?

I noticed around week 9 of my 5x5 that my arms have got a lot bigger and I only do bar bell curls once a week...dl,rows have bin doing the job way better then when I used to kill them with curls

 

[GUESS]

currently working out hard to get some bigger bisceps. Currently about 17 inch so as you can tell not very big.

now for my question, in order to get bigger bis is it more effective to do less weight and more reps? or heavier and less reps?

and another wuick question...How do i build more bench strength when doing chest?

Two things for ya Bro! 1st for your chest a friend of mine told me that when I military press to have the bar come down in front of my face instead of behind my head. 3 weeks later my benching strength has been consistant ever since.

As for yer bi's, chin ups will do it, if not I'll be very surprised.

Good-luck bro, and keep training hard!

 

[needtogetaas]

Two things for ya Bro! 1st for your chest a friend of mine told me that when I military press to have the bar come down in front of my face instead of behind my head. 3 weeks later my benching strength has been consistant ever since.

As for yer bi's, chin ups will do it, if not I'll be very surprised.

Good-luck bro, and keep training hard!

I go all the way down to my chest on the mp.

 

[todoveritas]

For mass and strength I like Body Drag Curls. And I don't know about the overtraining bit. Anabolics speed up recovery. For me, at least, I can train arms anytime they are not sore when I am on a good cycle. Sometimes I can get away with every other day.

 

[instant.muscle]

Bi's - seated incline dumbell curls
Tri's - skull crushers superset with close grip bench

 

[johny_45]

Bi's - seated incline dumbell curls
Tri's - skull crushers superset with close grip bench

The info i get on here is unbelievable

you guys rock lol

will try all the above and once again thanks for your help and support

 

[Nelson Montana]

It isn't about a magical exercise, combo, superset or rep scheme. It's about technique.

Read: http://www.davedraper.com/nelson-montana-excerpt.html

 

[Mac173]

Bi's - seated incline dumbell curls
Tri's - skull crushers superset with close grip bench

One of my all time favs right there.

Lou loved them too and would use the 100's.