super sets that double up on the guns. do some arm curls followed right away with under-grasp chins. the bis will be pre-fatigued and forced to work harder.
bar bell curls followed by alternate hummer curls. over hand reverse b/ball curls and alternate d/bell curls
for further confusion with out changing the exercises you do re-arrange the order so the pump and fatigue in the muscle is different for a given exercise.
Lol youll just get skinnier and skinnier until you die unless you eat alot, it doesnt build muscle because its too many repitions, it just defines and increases endurance.
why do you want to build up the biceps anyway, its a posers muscle. you should work on the deltoids, pecs, abs ect. theyre actally important and will make you stronger all over rather than in one specific way
Im sure its been said before, drink milk and eat yams. Do what ever you got to do to get alot of calcium and confuse your arms. Ex: Lift weights for a couple of minutes then do pull ups right after.
I didn't read through this whole thread, so don't bitch at me if I re-mention something.
One exercise I do when I workout, is called 21 - You'll need a curling bar. What you do is curl to 90 degrees (a little above your belly button) for 7 reps, then move up to 90 degrees, then curl the full way, but only come back down to your midsection (90 degrees) for another 7 reps, then go all the way down and come all the way back up for another 7 reps. I didn't explain this very well so heres a video.
https://www.youtube.com/watch?v=J2nANcY-oMs
When curling its extremely important to only curl weight that won't strain other muscles. When your biceps can't match up to the weight you're trying to curl your back muscles start to kick in to help you curl. Don't throw your back out trying to curl a stupid amount of weight. Do things properly, and remember keep your form perfect. Also, (this has probably already been said) don't just work one muscle... if you just want big arms go for it, but atleast work your triceps aswell. Muscle groups are important.
Buy something called the Power Gym. I'm sure everyone has seen them on TV before. If not look them up, best workout tool I've ever used. Builds your back, shoulders and biceps really fast!
To top it off they're cheap $30 to $50 and they come with a P90x DVD to show you how to use it, and different types of workouts.
DH Racing has suprisingly built up my muscles a fair bit, but when I'm at home, I usually do push ups, bicep curls and I also do weights (15kg with right arm, 12kg with left). And it works really well.
ok so what do i need to do to increase and improve my neck and shoulder muscle?
Working the neck directly is quite difficult, but most compound exercises (bench, deadlift, squat) will hit the neck quite hard.
The shoulder consists of more than one muscle. Shoulders respond well to overhead press variations, horizontal pushing (bench/incline benchpress). Olympic style lifts are excellent (cleans and snatchs), but much harder to perform (however teaching yourself is possible).
ok so what do i need to do to increase and improve my neck and shoulder muscle?
Working the neck directly is quite difficult, but most compound exercises (bench, deadlift, squat) will hit the neck quite hard.
The shoulder consists of more than one muscle. Shoulders respond well to overhead press variations, horizontal pushing (bench/incline benchpress). Olympic style lifts are excellent (cleans and snatchs), but much harder to perform (however teaching yourself is possible).
That guy has a great physique, and I think his advice is quite good. But he is a bodybuilder and trains as one. For instance, he suggests doing overhead presses seated, to maximise the isolated stress on the shoulders (sitting so you cannot use your legs) - but this exercise can put stress on the lower back. Doing them standing takes the stress from the lower back. Anyway, the main point is that the body is designed to be used as a whole, and using it in such a way is the healthiest, safest way to lift weights (in my opinion).
Again, olympic style lifts are a great use of weights to train for raw power, flexibility and speed.
The power clean is one of my favorites. It trains every muscle, but does require some mastering. You must start light and get the technique. You don't see many people doing these lifts because most people cannot do them.
A canadian bobsled athlete training the power clean with good tecnique:
As you can see, this guy is not 'big' in bodybuilding terms, yet he is STRONG and is developing power that he can use in his sport, not showy muscles. This is, in my mind, effective training.