Biceps!

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flag kieranfc
Posted: Jun 10, 2009 at 12:00 Quote
Whats the fastest way of building up my biceps?
flag nfiorito
Posted: Jun 10, 2009 at 12:05 Quote
sell your bike for some implants. definitely the fastest way.

if you're not a fan of plastic surgery, then one good technique is to do PROPER bicep curls and pause in the middle of the lift, kind of doing 1 1/2 lifts per rep. So you lower down the weight, bring it halfway up, hold for a short moment, lower down (with control), then go all the way up and count that as 1 rep. Focus on using more weight/less reps as opposed to less weight/more reps, if you're looking for size and max power.

Just make sure the rest of your physique matches your new found pipes, or you'll look like a tool.
flag Hossack
Posted: Jun 10, 2009 at 18:32 Quote
Lol 24" Biceps with a twig frame for a body Razz . I think I might try that out though, it souns good.
flag nothingbetter
Posted: Jun 10, 2009 at 18:44 Quote
you will also have to work on your triceps an equal amount or your arms will have a perma-bend in them. Plus it will hurt a lot all day long. Kinda like how people will do stupid amounts of sit up's but not work their back at all to provide an opposite pull to your abs. You have to balance the power of your muscles equally.
flag kanadiankid
O+
Posted: Jun 10, 2009 at 19:02 Quote
play football for 4 years then you can look like me *****jack show******:P

if your school has a weight room just go in there and ask one of the teachers on excersizes to help
flag taskmgr
Posted: Jun 10, 2009 at 19:24 Quote
do pull ups. works the whole body. and you can do them a million ways for super cheap too. just one bar!
flag WasabiJim
Posted: Jun 10, 2009 at 19:32 Quote
kieranfc wrote:
Whats the fastest way of building up my biceps?

FAIL
i think you are asking the question wrongly
is it strength for a specific exercise you want?
or it is because when you look in the mirror, that and your chest are the only muscles you see and therefore get priority??
if thats the case just go down to your local gym one afternoon about 6pm. its important you do this on a monday as this is "international chest and bi's day"
here you will see everyone targeting their bi's for the reason stated above and you can pick some tips up from them.
flag talon
Posted: Jun 15, 2009 at 10:37 Quote
The fastest way is just to keep you bicep muscles confused. You have to keep your routines mixed so that you are always gaining. I used to work my biceps way too much to the point I got tendonitis in my elbows. To tell you the truth though what made my arms look the biggest as this is what it appears your after was my triceps. Even though my biceps were large it was the width you got with a well worked tricep that got the most notice.

You are going to want to make sure you keep your muscles well rested. Give 3 days between work outs on any particular muscle group. Go for proper form over ego boosting weight. Believe it or not when you lift with proper form and work the stabilization muscles you will improve much faster.
flag dirtjumpdan
Posted: Jun 15, 2009 at 10:45 Quote
If you want your arms to look big, 70% of the muscle is tricep. Youd be best doing pull ups though, as mentioned above. No weights needed or anything, just a door mounted bar and your away Wink
flag gabor
Posted: Jun 15, 2009 at 10:47 Quote
talon wrote:
The fastest way is just to keep you bicep muscles confused. You have to keep your routines mixed so that you are always gaining. I used to work my biceps way too much to the point I got tendonitis in my elbows. To tell you the truth though what made my arms look the biggest as this is what it appears your after was my triceps. Even though my biceps were large it was the width you got with a well worked tricep that got the most notice.

You are going to want to make sure you keep your muscles well rested. Give 3 days between work outs on any particular muscle group. Go for proper form over ego boosting weight. Believe it or not when you lift with proper form and work the stabilization muscles you will improve much faster.
Sounds like you've been through most phases when it comes to trying to build arm muscles, what sort of exercises would you recommend most? I've heard the muscle confusion stuff quite a lot lately and it sounds great, but what exercises should I be looking at doing?
flag thrice
Posted: Jun 15, 2009 at 10:55 Quote
WasabiJim wrote:
kieranfc wrote:
Whats the fastest way of building up my biceps?

FAIL
i think you are asking the question wrongly
is it strength for a specific exercise you want?
or it is because when you look in the mirror, that and your chest are the only muscles you see and therefore get priority??
if thats the case just go down to your local gym one afternoon about 6pm. its important you do this on a monday as this is "international chest and bi's day"here you will see everyone targeting their bi's for the reason stated above and you can pick some tips up from them.

lol. so true.
flag talon
Posted: Jun 15, 2009 at 11:25 Quote
gabor wrote:
talon wrote:
The fastest way is just to keep you bicep muscles confused. You have to keep your routines mixed so that you are always gaining. I used to work my biceps way too much to the point I got tendonitis in my elbows. To tell you the truth though what made my arms look the biggest as this is what it appears your after was my triceps. Even though my biceps were large it was the width you got with a well worked tricep that got the most notice.

You are going to want to make sure you keep your muscles well rested. Give 3 days between work outs on any particular muscle group. Go for proper form over ego boosting weight. Believe it or not when you lift with proper form and work the stabilization muscles you will improve much faster.
Sounds like you've been through most phases when it comes to trying to build arm muscles, what sort of exercises would you recommend most? I've heard the muscle confusion stuff quite a lot lately and it sounds great, but what exercises should I be looking at doing?

It varies for everyone, but I liked doing 4 sets of 12 reps. You can do anywhere between 10-15 reps for a good balence between muscle size/strength. This is just my personal bias and every one is different so don't chew me out on that. Find what ever works for you. For muscle confusion you could really up the weight and do only 10 reps for 2 weeks and then the next 2 drop the weight down and do 15 reps.

I always liked the half then full curl as 1 rep with dumbells. Form is key you want to keep your back perfectly straight and a slight bend in your knees for balence. Remember when you curl up you want your upper arm to stay perfectly still and only your forearm/wrist/hand to move. You will know when you have too much weight when you start moving around in your upper body(aka throw your whole upper body into it to curl).

I would also use a bar to do curls to the end to focus more on the bicep. I know not all people will agree with this, but I prefer to do these standing up and not doing them in the preacher curl style. Personally I find that unless the preacher curl setup can be adjusted perfectly to your body size then it puts too much stress on the elbows for free weights.

Also as stated before I loved to do chin ups and as you move up in strength you can add a belt with weight to adjust.

Something else that I notice alot of people don't do is negatives. You will need a 2nd person to do these, but it is helpful because it works the muscle much differently. Grab a bar with a weight slightly lower then what you use on your 4th set. Bring the bar to the fully raised curl position. Then as slowly as you can lower it all the way down. Have your partner assist you in bringing the bar back up. This will be real easy for the first 4-5, but after that it gets interesting. Do the same amount of sets that you would normally do for curls.

You can mix in machine based curls to finish off your muscles for the day, but always have free weights. These work your arm better overall to balence everything when lifting.

I have more I could post, but I've got to get back to work.
flag gabor
Posted: Jun 15, 2009 at 11:31 Quote
Great tips, thanks for the help! I'll bear that in mind next time I go to the gym.
flag talon
Posted: Jun 15, 2009 at 11:40 Quote
I forgot to add on critical thing. When your curling with dumbells make sure you go all the way down when your at rest. If you leave your arm slightly bent when at rest you will put alot of un needed stress on your elbow.
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