want bigger biceps

[Diesel5555]

Do I do low weightr high reps or high weight low reps? I havent done bies in like a 2 years. I want to start working on them 1 to 2 times a week? Whats a good routine to start me of on the right track? Thanks

 

[mister69]

want bigger biceps here is what you do...

1) eat more

2) squats

3) deadlift

4) eat even more

 

[D-bo]

I go heavy on bi's high weight low rep!! Make them work hard. Also hit back really hard it will benefit your arms. I usually end my bicep set with a 4-6 rep count. So for example straight bar curls :

2 warm up sets - 1.) olympic bar 20 reps 2.) bar +20lbs 15 reps

set 1 - 95lbs 12 reps
set 2- 115lbs 10 reps
set 3 - 135lbs 8 reps
set 4 - 155lbs 4 reps

 

[jcp2]

You may just not have great bis. You can work your brachialis, but most people will have to gain weight to gain arm size once they get to a certain level of musculature. You seem to be thier from your strength levels, assuming those are not the hang clean curl combo.

 

[AngryMuscles]

having a bigger bicep is genetics. why does yate have a small bicep peak while arnold has mountanous biceps??

but mind you that both of their biceps are strong as fuck.

what i'm saying is..you may never ever brought your bicep up but it will be strong

 

[adidamps2]

want bigger biceps here is what you do...

1) eat more

2) squats

3) deadlift

4) eat even more

you left out bench press lol

 

[Double3]

better go slap your mom and dad and tell them thanks for the small bis

 

[AngryMuscles]

you left out bench press lol

this is so true

 

[roccodart440]

Do I do low weightr high reps or high weight low reps? I havent done bies in like a 2 years. I want to start working on them 1 to 2 times a week? Whats a good routine to start me of on the right track? Thanks

If youhaven't been doing anything for 2 years start doing anything and they will grow.

 

[Tempest]

better go slap your mom and dad and tell them thanks for the small bis

^^^^

You have to work your tricep (it's 3/4 parts of your arm) and a nice and round delt. that way no matter how small the bicep is it always going to look big and muscular. For it to grow you have to hit it hard with straight bar curls high weight low reps 4 sets preacher curls 4 sets avoid any machine with cables stick with free weights until they grow. Concentration curls are great and Hammer curls at the end.

Remember that you work your biceps on back day so working your biceps two days a week may not be a good idea if you are looking for size, just my two cents!

P.S. I'm glad you are hitting the gym again. It's the greatest drug in the world

 

[AngryMuscles]

I was once this lil kid..of 110 lbs..nothing but bones and flat ass muscle. everyday I hit my bicep with a random home dumbbell...doing hundreds of concetration curls...with 'this will make my arm strong' concept stuck in mind. so I did kept on and on and on.then came the day where I learn the proper way to workout..to build up..to lift. ain't that easy at all. honestly, my bicep didn't much have peak but it's strong enough to lift and pull. I wouldn't complain if I were you..

what this all mean is that you're not hitting them hard enough and in a proper way

 

[losses]

is there anyway you can post a pic to judge the size of your arm?

 

[Behemoth]

A pic of an arm isn't very accurate unless there is something there for reference, like myotape. I have a pic from a couple years back when my arms were only 15 inches and they look huge in the pic because there is no frame of reference.

 

[Vennom96]

I was once this lil kid..of 110 lbs....nothing but bones and flat ass muscle....

Uhh...not trying to call you out, but your pics were posted about 2 weeks ago and you're 115lbs dude.

http://www.steroidology.com/forum/showthread.php?p=1308912#post1308912