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increasing bicep strength/size

bluntboy Posts: 3 Joined: 2002/09/22	2003/01/07, 04:43 AM What is the best way to increase my bicep strength and size? Like honestly, i've been working out for 6 months and my biceps are the HARDEST muscle for me to gain in. I've gained mass in all areas but the least in my biceps. They seem like they can never get stronger either. What are some tips about increasing my bicep strength which would increase my overall bicep size. Thanks to everyone who replies.
Arnold Posts: 1,112 Joined: 2000/11/27	2003/01/07, 08:35 AM Hey bluntboy.. what have u been doing for the past 6 months? I find that basic and low reps and sets are the key to biceps training. Everyone however is different. I would suggest barbell curls, dumbbell curls and preacher curls. Perform reps of 10,8,6,4 for each exercise. Good Luck. -------------- .o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
adawei Posts: 7 Joined: 2003/01/05	2003/01/07, 09:41 AM I would also recommend mixing in pronated bicep curls as well. You can do them the same as standing curls just make sure your palms and thumbs are facing the floor. It is likely you will not be able to curl this with the same amount of weight you normally use. -------------- adawei1973 Never forget that hustle is a viable strategy.
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/01/07, 11:03 AM I agree with arnold, you most likely will never see someone with a good sized bicep messing around with all those exercises out there. At least not to bulid strength and size. Stay basic and heavy. Do not be afraid to not hit the rep range each time but feel that burn and strain in the bi instead. I like to work them opposite of back day. Try a few different things and see what works the best. -------------- IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
Firehawk734 Posts: 295 Joined: 2002/07/31	2003/01/07, 12:00 PM Just my 2 cents, but i wonder if you really just want bigger arms. If thats the case, focus much more on your triceps since those are 3/4 of your arm size (not including fat FOR SOME OF US) :) But targeting biceps, what mutt and arnold said I agree with. I like to also do the reps pretty slow, like 4 seconds on the extension, but quick contractions. Seems to work mine better....sigh
bluntboy Posts: 3 Joined: 2002/09/22	2003/01/08, 01:55 AM Arnold, when you say to perform reps of 10,8,6,4 for each exercise do i keep the same amount of weight? thanks
hunnyms Posts: 1 Joined: 2007/12/18	2007/12/18, 04:35 AM help me..?? how increase my biceps strength and size help me out friends if any suggestion send my on hunnyms@gmail.com :surprised:
	2007/12/18, 05:29 AM Squat Deadlift Push Press Weighted Chin Ups/Pull Ups/Dips Bent Over Rows Bench Press Power Clean Snatch youtube the form of these exercises then start doing a basic lifting program like push/pull/squat
returnofplex Posts: 801 Joined: 2007/10/26	2007/12/18, 09:29 AM Stick with the basics to build strength and girth. (Barbell curls, dumbbell curls) One movement that I really like is incline dumbbell curls. It has worked really well to help build my "peaks". I don't alternate arms with that one, just a simultaneous movement.