Big biceps help!?

Question

I have been workign out for around 5 weeks and have pretty much doubled my bench press and have gone from weakling to averagy... anyhoo i want to target my biceps a bit more now

ive done my research and discovered that seated dumbell curls are the way to go, but i dont have any heavy dumbbells, could i just use a barbell and come up with the same results? or is there another way to acheive big in, say 6 weeks?

Answer 1

There are only two rules:
1) Everything works
2) Nothing works for long

Your biceps primarily bend (flex) your arm at the elbow joint, although a little rotation occurs in the fullest extent of movement, also (which is where the advantage of dumbells comes in). That's it. So if you're doing something to bend your arm against resitence, you're working them.

Your barbell curls will exercise your biceps through pretty much the full range of the flexion movement. The problem you have is that you need to shake things up a bit and the only variation a barbell offers for biceps curls is to reverse your grip. Having said that, you can use the edge of a bench, or something similar, to achieve the preacher position - swiss balls are cheap and effective for this if you're training at home and have limited cash.

Ideally, you'd want to have access to dumbells, cables, machines etc. in a gym to keep your options as varied as possible. If this isn't possible, then get variation from the reps and weights you use.

Another way to exercise the biceps is to perform underhand close grip chin ups. Again, you don't actually need a gym if you don't mind the funny looks from parents as you abuse the climbing frame at your local park. I wouldn't recommend one of those DIY jobbies you stick to your doorframe....

Answer 2

Given that you're 13, i wouldn't recommend any supplements or anything like that. I would suggest you do some different types of curls (workout idea below). One key thing to try to avoid while doing curls is using your forearms and back to help bring the weight up. To keep from using your back, maybe stand with your back against a wall. To avoid using your forearms, try to keep your wrists straight, or slightly bent down toward the ground. If you have them bent upward, you will be engaging the forearm muscle and thus decreasing the use of your biceps. 3 sets of 10 reps each: Preacher Curls Dumbell Curls Hammer Curls I could get into a more detailed workout if you'd like... I'm just throwing out a little idea because I don't know what kind of weights you have access to or anything. You can email me if you have any questions or whatever as far as weight lifting goes.

Answer 3

Yes you can do the exercise with a barbell either lighter weights like a dumbbell or double up and work both arms at the same time. To build large muscles use the largest weight you can with a few reps.

Answer 4

You could do with the dumbbells. And constant workout with a trainer would be better.

Answer 5

the only way is.....http://suneel51.hubpages.com/hub/1inchbicepsin1day#img_url_8606340