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Mass Building for Biceps?
- Thread starter ExtraMile
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*The_West*
New member
^^^^plus brutally heavy deadlifts and obviously bb curls
blueta2
New member
you know, I used to think this advice was total bull, but it's true. I used to work my bi's like a fool and only when I upped my cals did I see them grow.ceo said:place food in hand, lift to mouth, insert food into mouth, chew and swallow food. Repeat very very very frequently.
Of course bench press and DL's helped ;-)
ExtraMile said:
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.
Scotsman said:
+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
New member
I like staight bar curls and Anadrol 50s...
enigma4dub
Active member
eating and heavy pulls: chins, rows, deads. i also do 3x8 alternating db's once a week
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.
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
New member
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.
This worked very well for me.
MichaelScott
New member
they hurtblueta2 said:
mwm5 said:
From my experience bro and seeing many, many young punks trying to curl themselves to death day in and day out at the gym
Adding wt to the entire body through compound movements will undoublty add arm size up to about 16-17 inches without doing much specialized routine for arms at all. It did to me and other ppl I know so I'm pretty sure it works in most ppl.....
No offense, I think you should spend less time on finding statistical data and go to the gym and see it for yourself
*The_West*
New member
hello extra, how you doing?
machine316
New member
barbell curls with a higher rep range (10 +) don't over train, and eat.
highlander555
New member
I don't know that I'd recommend a higher rep range for muscle growth. Maybe for muscular endurance.
highlander555
New member
I'll admit that sometimes a higher rep scheme definately has it's place in muscular growth, especially for beginners or for people who have taken a big break from training. I was just saying that generally, a muscle has to become stronger if it is to grow. Higher rep training (generally) is great for the slow-twitch fibers and musclular endurance, but not so great for the fast-twitch fibers and strength.
So basically, I see your point and agree with you, but generally I like a heavier, lower rep approach to muscle gain.
PS- Blueta2, I noticed your post in the women's forum, and I'm looking forward to hearing about your progress! Good luck.
machine316
New member
another method I have heard of is to do back and bi's on seperate days and on back day after your done with back do 2-3 sets of curls and just burn out the bi's. Some people may end up over training with this method but some people respond to it, just have to listen to your body. Also, make sure you work your tri's as hard as you work your bi's.
gjohnson5
New member
Scotsman said:
OMG , I think I was in a week long sarcasm fest on bb.com about this subject
You'll definitly get tons of differing opinions from exercise phisiologist to neurologist on this subject. God they even got into what is a myofibrils or sarcostyles or whatever you wanna call them and how they are activated
Long story short , low rep (1-3) set dont activate the muscles involved long enough to initiate any type of muscular hypertrophy but does train bones and CNS to balance and move heavy weights. High rep sets cause sarcoplasm release and increase in muscle size, but The density of the myofibril in the muscle decrease.... The number of myofibrils does not increase so there is no strength increase.
olollololololol
That is quite accurate actually
That is quite accurate actually
ceo said:place food in hand, lift to mouth, insert food into mouth, chew and swallow food. Repeat very very very frequently.
gjohnson5 said:
I find heavy cheat curls are very difficult to fit into a weekly schedule where I'm doing a lot of heavy pressing, benching, squating and back work/deadlifts.
I just can't fit them in. I'll usually feel them in the rotator cuff and cause overtraining which interferes with my other compound exercises. I stick to isolation biceps work.
highlander555
New member
Ahhh! to...many...facts and opinions. I think I'm going to just eat more. One side of beef every day.
cheat curls suck man, only do them once in a great while and only about three on the last set. i prefer hammer curls and sometimes i will do the whole barbell rack. grab 60s and rep them out, then after i can't get anymore 50s, 40s, 30s, then hammer curls with 20s down to 2.5lbs. i train them every monday and thursday. don't forget your training your back hits your biceps indirectly also.
Usually for most if you use compound movements and gain 10lbs or so of muscle this roughly will put 1-1.5 inch on your arms without any specialized arm routine.
So eat up and gain overall wt that the best advice. I'm not trying to be a kill joy here but I would leave the specialized arm routines for when you are big.
So eat up and gain overall wt that the best advice. I'm not trying to be a kill joy here but I would leave the specialized arm routines for when you are big.
Varga said:Usually for most if you use compound movements and gain 10lbs or so of muscle this roughly will put 1-1.5 inch on your arms without any specialized arm routine.
So eat up and gain overall wt that the best advice. I'm not trying to be a kill joy here but I would leave the specialized arm routines for when you are big.
I agree with this. Of course I don't know how "big" the OP is. I say you really shouldn't be worrying about bringing up a "lagging" bodypart until you are carrying at least 3 lbs of mass per inch of height, at a reasonably lower bodyfat %. (ex. 6ft = 72inches. 72" x 3 lbs. = 216 lbs.) Even then you could prboably pack on more mass before worrying about a lagging bodypart.
Elementality
New member
i like pull ups, dead lifts, rows
