Mass Building for Biceps?

[dabuffguy]

@ the west, so bb curls & deadlifts for bicep mass?

Heavy deadlifts will thicken your arms like you have never seen before. forearms, traps, bi's and mid and lower back thicken when doing heavy deadlifts. also your ham strings and ass will get great improvement. You want a perky ass? Do deadlifts.

 

[SouthernLord]

Deadlifts and heavy rows.

Cheers,
Scotsman

+1

When you are deadlifting 500 for 5 and doing BB rows with 315 for 8-12 I think you will have some bicep mass.

It takes 10-15 of overall body weight gain to add one inch of mass to your arms. I suggest finding out what will make you grow most efficiently. For most that means eating more than your maintenance kcal and using heavy compound exercises. Good luck

 

[squatmonkey]

I like staight bar curls and Anadrol 50s...

 

[ceo]

+1

When you are deadlifting 500 for 5 and doing BB rows with 315 for 8-12 I think you will have some bicep mass.

It takes 10-15 of overall body weight gain to add one inch of mass to your arms. I suggest finding out what will make you grow most efficiently. For most that means eating more than your maintenance kcal and using heavy compound exercises. Good luck

what about BB curling 150 for 12-20 rest paused?

 

[ceo]

oh, and also add to all these fine suggestions...extreme fascia stretching. yay!

 

[enigma4dub]

eating and heavy pulls: chins, rows, deads. i also do 3x8 alternating db's once a week

 

[Varga]

First off,
if you arms are less than 17 in, no need to get in any specialized routine period! Use compound movements to grow ,,,,bench, deads, presses, food as some mentioned..LOL

If you can hit 17 flexed cold then start doing a more specialized arm routine. This includes heavy overhead presses, barbell curl, close grip bench, dips if the shoulders are good, preacher curls too
Aim to curl in strict form 50- 75% of body wt. So if you weigh 200lb curl at least 100lbs for reps and work it up to 150
Personally I started to see more results when I dedicated an arms day and concentrated on DB presses, heavy BB curl, Close grip bench, hammer curls.
The only thing is that this may require to take it easy on other body parts like chest, back and shoulders.

 

[JumpBallWinner]

Get an arm blaster and use it to do a few sets barbell curls with the straight bar after doing a solid heavy back routine.

This worked very well for me.

 

[flex229]

standing barbell curls with a straight bar.

 

[MichaelScott]

Sassy, who used to be on EF, has the NICEST Bi's ever and she told me to do a ton of 21's. That was her secret

they hurt