How to get big Biceps(Overall big arms)?

Question

Hi people, i am 19 and have 13inche arms(is that big?in comparison to average) I have been working them out and seen some small results(for a year) I am wondering what excercises to do to increase the size of them. What weight, what reps, how much a week etc. How many inches will i gain in a month on average assuming a good workout and proper protein.(130 grams a day) Obviously i have to train triceps and biceps. Please please tell me advice and workouts to get those big nasty arms i have been working out for, for the last year. Aiming for well defined 18 inch arms(i.e a bodybuilder arms, not extreme bodybuiders but normal ones!!!!x

Answer 1

to get good results ,dont bother with a barbell ,use dumbells.Do each arm separatly .Sit on a chair wiv an arm rest or sofa an sit on the edge.with your elbow on the edge of the arm holding the weight ,arm extended lower.Raise the weight to your shoulder slowly when you get to the shoulder squeese the bicept hold for 3 secs .then wiv the weight raise your elbow towards the ceiling hold for 3 secs, then lower back to point 1.do five on each arm with a managable weight dont overload it or this is counterproductive.Only work em 3 days a week wiv a day in between an 2 whole days off.

Answer 2

Keep doing what you're doing - biceps are a pain to work out when compared to other muscle groups. Keep increasing your weight (not by too much mind) and time will take care of the rest.
You don't say what curl method you use but preacher curls with 2 thirds of your 1 rep max are a good way to bulk a quick inch on your arms especially when you use the 5x5 method - five sets of five reps.

You can get the single and double preacher curl method off the internet, just in case you might not have used it before

Answer 3

mayb u need 2 lift a heavier weight. if you really wanted to build muscle then you would lift the heaviest weight you could for 1 rep then lift the weight that was 60-80% of it.

eg: say you could lift a 50lb weight for 1 rep only
then you get 60-80% of 50 then the number is the weight you should lift.

personally i think 3 sets 12-15 reps are best & also 1 set of 12, 1 set of 10 (done slower than the first), then 1 set of 8 (done very slowly).

another important factor is control. make sure you are actually working your bicep & not making a jerky movement.

Answer 4

Yeah, biceps are tricky to build. I always go for either 3 sets of 5 reps with a weight that you can only just lift 5 times, or I do 5,5,4,4 reps with increasing weight to try to increase my 5 rep max.

Check this website for some serious advice on building biceps.

http://www.muscleandfitness.com/training/exercises/?section=3

Answer 5

1

Answer 6

As an AVID bicyclist for two decades, i will inform you that in case you bypass to a bicycle shop, as unfavorable to WalMart, KMart, objective, or the likes, and purchase a Cannondale or Trek or comparable form bicycle that has toe clips or comparable gadget on the pedals, you will have the main suitable toned thighs and the main alluring "butt" everywhere around. i understand by using fact i've got been on many a team or club experience the place between the particularly athletic goddesses have ridden by way of me, tailed by way of any form of adult men who shop on with close at the back of her, even inspite of the undeniable fact that they might truthfully bypass her, just to get a outstanding long-term gander at her captivating backside. Bicycling enables adult men the comparable way in development their "physique", and girls folk react the comparable way, basically in a distinctive way, to us. i understand. i've got ridden 1000's of miles and on many a team experience, and function won many unpredicted grabs/pats/regardless of on my backside by way of particularly good looking women folk, for that very reason. Get a bicycle and experience. you will want the main suitable backside every physique has ever considered. God Bless you.