whats a good bicep/forearm workout i can do, i want my vanes to pop out on my forearms, what should i do?

Question

Ive just started working out, ive got a 45lb bar, and plenty of weights ranging from 2.5 lbs to 45lbs.

Answer 1

If you have freeweights try a French Curl- they work pretty good. Clasp both hand at one end of the freeweight and then lift it over your head and then swing it down towards your back- almost like lifing a "sack of potatoes" as people used to do, but with both hands and directly behind your head. Then pull up until your arms lock and bring back down. Be careful not hit yourself on the top of your head!
With the bench, do heavy weight, short reps, lots of sets. Rest for a minuet inbetween each set. Like (I don't know how much you bench...) start with, oh, 250lbs (or 80% of your max), do 10 fast reps, rest a minuet, then again, for a total of 20 sets. Your arms will BURN! This is best way to bulk up.
Also, eat protein-packed foods like eggs, peanut butter, red meat, and even try some supplements if you're serious. Just don't take a supplement with alcohol! This will cause a serious liver infection! Trust me, I know!
If you want anymore tips for getting muscle, hit me up at [e-mail]

Answer 2

Minimal rest and Negatives to finish with. At least 15-18 sets for Biceps and 12 for Forearms.

Answer 3

if you want your veins to pop out then lose body fat. as far as teh workout, 5 sets of 5 reps of single handed seated curls, and the same of hammer curls.

Answer 4

If you want your veins to bulge then try getting rid of some body fat.

I work in Kgs and I can't be bothered converting that.

Answer 5

hammer curls.

enough said. if you dont have dumbbells you can do palm down bicep curls instead, but it isnt as effective.

Answer 6

read more on some great workouts that will help you on this site