I'm trying to get bigger biceps. Does anyone have a good routine that works??

Question

i'm trying to get bigger biceps, but nothing seems to work. Can someone please help me out??

Answer 1

Few of these are correct but seem to be forgetting a few items. I am not a professional body builder, however, an individual in my dojo helps train me and IS an ex-pro body builder and now trainer (hurt her back doing competition lift).
Here is what she has had me doing and I have added over an inch in about 1 month.
1) weights. You can do upper body (arms) one to two times per week. But your body needs time to repair so any more than that could result in working against yourself and damage.
2) do 3 to 4 sets with roughly 12-20 reps. Low reps with high weight results in bigger muscles while low weights and large reps are toning. Also consider speed...for little time between sets and you will build stregth but less mass (according to M&F this month).
Since you are doing arms you want arm routines. You can find several differant types in muscle mags. But after about 4 to 6 weeks your muscles will begin to get used to the excercise and start working against you so you will need to try a differant routine. Rotate routines every 4 to 6 weeks.
3) DIET. This is very important. At 6'4 and 215 lbs I have to eat a ton of protein which is not too realistic given time constraints and job. So here is what I do for that...SUPPLEMENTS: protein, omega 3, creatine, l-glutamine, protein shakes. Not to forget 2x RDA of vitamin c and 2x RDA of regular vitamins.
For my diet: oatmeal and grain cereal in the AM, banana or apple too. drink apple juice and take supplements. protein shake about 2 hours later (with milk -- just tastes better). lunch is often fish or chicken breast. fruit too. normally about 32oz of water by now downed (I have my daily water measured via a 64oz container at home and one at work). Around 2 is a peanut butter sandwich or protein shake. Grapes. Juice drink or water.
For dinner : fish, meat, chicken (one of the 3) then veggies and sometimes a starch. Drink water and juice
Snack is usually a fruit or some brownies (not perfect). drink water and milk.
I also run an average of 2x per week (2 miles) and do 15 min at a go on the stairmaster after a 2mi run.
I know this answers a bit more than you asked...
But to get bigger quick, you need the proper diet which also requires a good all around workout.

Answer 2

is very easy man if u already have experience in weight lifting just do 3 or 4 diferent biceps exercise and the first set do 21 to 30 rep but with a weight that u can really feel that ur biceps r burning then the 2 and 3 set take a heavy weight and do 7 rep but with a weight that u can only do 4 or 5 reps and the last set is like the first one
if u do this in 1 month ur biceps r going to grow a lot and they r going to be in great shape
ooo one more think u have to do this routine one day and rest the next one

Answer 3

Try what they call super sets. Your biceps will only get a big as you triceps. Try doing 1 set of bicep curls then 1 set of tricep pull downs. Working both muscle equal big gains in size.

Answer 4

Try to isolate your arms by keeping them flush at your side..nevr hold your arms away from your body,you will only work your forearms and triceps..free weights are usually the best way to go.simple curls and applied heat work wonders.rub on some instant heat to the biceps before you begin and you'll be able to max out your reps before you tire...

Answer 5

curls bro, depending on how big u are at the mo, maybe hit 7.5s reps of 12 - 16, or 10kg, 10 reps, and do like 6 sets or that every day or two. work the triceps too or else your arms will look f*cked. if u wanna hit protein and creatine u should get a program and do a full work out on everything.

Answer 6

Steroids (No I was kidding, DO NOT use them). Curls directly work your biceps, have fun with that because I don't like curls.
Also it's good that you want to work your biceps but that is a generally weak muscle, I wonder why you would want to work them : / *flex*

Answer 7

different types of curls work the biceps a lot

Answer 8

Good old fashioned arm curls, homey. Except try working on the negatives. Bring the weight up, and then go back down slowly. When you do pushups, push off the floor slowly, then go back down fast. Your arms will be poppin' in no time.

Answer 9

21's

Their where you hold weights do 7 curls where you go from the bottom to up about a foot. Then you do another 7 from the bottom to up about 2 ft then you do 7 full curls

Answer 10

Do a lot of curls with a high weight. This weight has to be high enough that you hurt after about 5-6 repetitions.