How do i get my biceps to get more muscely?

Question

Im 15 and my biceps are quie thin how do i get them more muscely? can anyone give me a site or tips on how to?

Thanks
Kiwi
Scotland

Answer 1

curls and maybe some pushups

Answer 2

There are two main muscles in your upper arm: triceps (underneath) and biceps (on top).

Push-ups will improve your triceps and some muscles in your chest. try to do 3 sets of 25 push ups. keep your back straight and let your chest touch the ground every time you go down.
http://www.ivillage.co.uk/dietandfitness/getfit/strengtone/qas/0,,255_157740,00.html


for biceps, do bicep curls. start small, but try to increase the weight by a kilogram every week or so. Biceps grow a lot faster than most other muscles in your body, so it won't be too hard.
http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

I've been bodybuilding for 4 months and I have put 4 cm on my upper arms. Lost some fat, gained muscle.

if you're a skinny guy, You'll need to change your diet and eat a lot more protein (meat) than you eat at the moment. GNC sell whey protein, take some of that.

Answer 3

The people on here are wrong when say just 'use dumbells". You have to use them in the right way.

In very basic terms:

1. Heavy weights, low reps
2. Concentrate on doing the movement properly, not cheating
3. Eat lots of protein and drink lots of water
3. Rest days: very important! Your muscle actually grows during the rest time, not the exercise time. If you don't take sufficient rest time, you don't give your muscle the chance to rebuild itself.
4. Avoid injury. Take it gently at first! Always warm up properly! It's very easy to get biceps strain which hurts like hell. If you're injured and you can't train you'll lose your gains.

Do all this and you'll see fast gains.

Good luck.

Answer 4

Take your dumbbells and twist them as you do you reps, twist them inwards as you raise them, slowly up and down, don't swing them, and remember, more reps less weight. You will not gain muscle if you cannot do hundreds of reps. Women do not use big weights and some women weight lifters have vast biceps. Repetition is the key and variation of reps give you definition. My own sit up technique is innovative and gives people a six pack in 8 Weeks. circular sit ups by Tony.

Answer 5

don't go for a big weight straight away build the weight up as you go along start with 1kg then 2 then 3 keep the same weight for a week so do as many reps of 1kg for a week then move on to the 2kg this will prepare your muscles for a big weight and give them better endurance. also try to eat more protein to help the muscle grow as you work them. hope this helps

mike

Answer 6

Don't listen to the people that tell you to excerise first. No wonder-since you're thin, you can't get that great biceps- but you have to eat a little bit more daily- get a bit fatter, than excercise it out and you should expect biceps then.

Answer 7

hey im 15 and i used to be 100 pounds goin into my freshman year. Ya. Not good.

Then i hella started working out and packed on 20 pounds of almost pure muscle

so eat protein...and work on the dumbells

sometimes do alot of weight with less reps

and then do less weight with alot of reps

but remember to always step up the weight for time

hope it helped

Answer 8

Nothing beats good old press ups, good for arms, good for chest.
Do a few correctly, rather than many badly.
Start with 10 in the morning 10 at night.
Then each week, add 1, and so on.
After a few months of this, and you will see the results.
..Good luck.

Answer 9

dont try heavy weights!!!!!
at 15 ur still growing so increasing ur muscle bulk is pretty dangerous
best way to 'thicken' ur muscle is doing hammer curls
same as normal bicep curls but twist ur wrist 90 degrees so that ur thumb is facing u
just stay off the heavy stuff for a couple of years

Answer 10

work them out, eat the right food and giving your biceps at least two days rest before working them out again. Many websites treat about this, just google bicep workout plan and you'll find many.

Answer 11

pick up some heavy stuff everyday
do it at least 15 times a day
ul c d affect in a week
i got my biceps this way only
trust me its gonna work