Question about biceps - for those you have tried different routines and have had success...?
346669
try this on for size-\n\nGiant set- \n go to failure ea. excersize,no rest in between,pick a wieght you can do for 10 reps with\n3 x failure ea. set\nBARBELL CURLS\nDB CURLS\nCONCENTRATION CURLS\n(same as above)\nPREACHER CURLS\nCONCENTRATION CURLS\n\n\nBARBELL PRESS- *DROP SET   65   55   45   35   25 \nwork the rack , go to failure each set , no rest between sets\n\nsuperset- no rest between excersizes\nDB PRESS   5 x 8-10\nDB LATERAL RAISES    5 x 10-12\n\nnow i just do 15 sets of the military press\n5 x 1-2\n5 x 5-6\n5 x 8-10\nonce a week, my delts are like cannons!\n\ni also do 6 barbell curl drop sets-\n100 lbs.\n55 lbs.\n35 lbs.
960730
Yes it works, but u have to do it regularly.  It has worked for me....starting to see some muscle tone and firmness...yay!!
1146814
You're 19, and worried about big biceps why??  If you truly want bigger biceps, you will have to build the muscle mass necessary first.  Biceps curls alone, are not a mass building exercise.  \n\nTry compound movements, ie...bench press, incline and overhead press.  Compound movers like these are mass-building, as they call into play numerous muscle groups.  Once you've built some more mass, you can then hit bicep/tricep exercises to increase muscularity.  Try a standing bicep curl/dumbell tricep extension superset, 3 x 6, 8 - heavy weight.  The trick is to increase bloodflow to the desired muscle group.\n\nSidenote:  Biceps are simply a show muscle, and if overtrained, will make you look disproportioned.
505479
they won't get your strength, but working out, aside from being healthy in itself, would give you an idea of just how muscular you can become.  some people work out forever, and it barely shows, or the other way around.  my advice- give it a shot; it can't hurt, and while your baby won't be born with bulging biceps, they'll pick up some good habits and will know their potential.  just don't overdo it.  moderation and balance, and all that.
1133050
Resistance curls.\n\nGet on a preacher bench with a partner spotting you. Put a weight you can curl 8 times pretty easily on an easy curl bar. Do 5 just like normal, but on the last 3, your partner pushes AGAINST you so that the bar is barely moving. Do 3 sets.\n\nI put 2 inches on my arms in a month using this exercise. Your arms will look bigger in a week, but keep in mind that it's only due to inflammation. It will take at least a month before actual muscle begins to build.
841489
You need to do dum bell (unilateral) work for your arms or any other body part if this is happening.DOMS(delayed onset muscle soreness) is a result of microtrauma(not lactic acid that's cleared from the muscle almost immediately).This is tiny tears in individual muscle fibers.If your experiencing more soreness in one biceps group as opposed to the other you're somehow compensating.Doing DB curls will ensure that you can work both equally.Let's say you can do ten reps with your right arm with 50#DBs and eight with your left.Do each one until positive failure without a set number in mind.If you get 8 with your left and ten with your right you'll hit each one with equal intensity.Right handed people are stronger in their right hand for neurological reasons and not by virtue of mass alone.\nDo your DB sets after all of your barbell work.
360323
There are a lot of ways you can do this.  It really comes down to prefernce.  You could do Biceps/Triceps, Chest/Back, Back/Shoulders, Biceps/Back, Chest/Triceps.  When it comes to forearms it's good to incorporate them into your biceps workout, by doing hammer curls. You could also do some barbell wrist curls toward the end of your workout.  I work my calves as often as my abs, every other day.  In my current workout split I usually do Shoulders on one day, and legs on another.\nIf it helps any, here is my split:\nDay 1: Chest/Back/abs\nDay 2: Shoulders/calves\nDay 3: Legs/abs\nDay 4: Biceps/Triceps/calves\nDay 5: off
409106
Pullups really work your biceps. The pecs do adduction, which is bringing your arm closer to your body, and internal rotation of the shoulder.. Cable pull machines are what you want to get on. Anything where you have you arm out at 90 degrees from your side, and pull down towards your leg.
406739
As all the other answers suggest, you obviously need to do some form of weight or resistance training to challenge your muscles.\n\nYour triceps make up about 2/3 of your arm size so concentrate on developing them as much if not more than your biceps.  There is also a muscle underneath the biceps called brachialis and it can really add thickness to your arms if you train them properly (usually best with hammer curls).  \n\nHere's a list of Strength Conditioning Exercises for the arms to get you started but please seek the advice of a personal trainer on technique and execution before you get started:\n\nBiceps\nhttp://www.preventdisease.com/fitness/Strength_Exercises_biceps.html\n\nTriceps\nhttp://www.preventdisease.com/fitness/Strength_Exercises_triceps.html\n\nForearms\nhttp://www.preventdisease.com/fitness/Strength_Exercises_forearms.html
574132
You want to do wrist curls,  not biceps curls.  Do them both ways--palm up and palm down.  You can also squeeze those hand-grips with springs in them. Don't know what they're called but that's what they're for.\n\nYou shouldn't do weight lifting exercises on two consecutive days. You have to give your muscles 48 hours in between workouts to repair and grow bigger.
1183002
a really good method to use is a standard dumbell curl but when you go down keep your arm at a 30 degree angle to keep the tention on the muscle and rep on the other side then switch to the next never fully extending the arm, only train your bicep, tricep, and forearms once to twice (max) a week or else you'll break the muscles down instead of building.  \npreacher Hammer curls, preacher barbell curls, crossbody curls, reverse curls.  Triceps- kickbacks, overhead barbell exensions, pulldowns, french curls, and Cross Face Dumbbell Extensions.  Creatine kre-alkyn is the best no bloating, water retention, or loading and 100% absorbant in a pill form.  Get your sleep so the muscles can heal and I recommend a whey protein isolate which is loaded with BCAA's 30 min prior to workout and again after your workout.  Why just arms??   But you can also use negative training \nTo perform negatives with enough weight to make it effective you won’t be able to execute as many reps as u do concentrically.  Control the descent rate will set the target.  \n·Target goal 8 reps\n·Target speed 3-5 sec\n·Sets Large muscle groups legs, chest, and back 2-3 sets: Small muscle groups arms, shoulders, calves 1-2 sets\n·Rest - due to intensity of negative training increase rest 3-5 min between sets\nYou can pack on another 30-50% more weight since your only controlling the decendent rate.  You'll need a spotter for this technique though.
441725
If you have a weight bar you can do curls to improve your bicepts, and then lay down on a bench and do tricept lifts by holding your arms upward and bending your elbows backwards towards your head and then moving them back straight vertical, this will do tricepts. Otherwise if you have a weight room nearby their are machines that work the tricepts. Ask someone at the gym they should know what you are talking about. Good Luck!
860915
If you have 'dumbells', [if you dont go buy some, awfully cheap] take 2 of them (same weight) and lift them slowly up and down as ur running. Itll def. give it tone! DEFINATLY. If you want to get ur abs done to my sister did this and ITS AWESOME! If you have OnDemand go to ExcerciseTV and they got some great workouts. if not that turbojam stuff really REALLY WORKS! MY body is like BOO YAH! bcuz of it! lol
425781
dude try higher reps for the particular muscles or groups you are working arnold in the book pumping iron made fun of the bulked up boys in europe and the fact that they were not doing isolation excercises for particular muscles try the library or go online  to a web site for a particular body builders  training books iled Frank Zane and Franco Columbo and Arnold back in the day also cardio with wrist wieghts and do twisting motions on the diferant arm or leg muscles the more muscles that are involved the more definition you get.. an olde dude that can press his wieght still..
673870
Do the following:\n\n1) Dumbbell Normal Curls (3 sets)\n2) Dumbbell Hammer Curls (3 sets)\n3) Dumbbell Concentrated Curls (3 sets)\n4) Barbell Preacher Curls (3 sets)\n\nregards...\njimmy
439783
tHINK ABOUt how the hold is applied; your strongest muscle of upper arm, triceps, is helpless, and biceps is "stretched past normal equilibrium pt"; \n\nHave you tried a crossover under the point of application to his knee?If you can lock one of his legs off, then get him "flipped" in a half flip, you can "work with free arm" down into his lock; if you are "face down, and he has knee in shoulder and bar applied, I have seen a "high-risk" power up off one leg, driving you up, creating just enough space to "roll into him" for leg grab; key is "resolve, focus, execute"; when you make escape move, MAKE it; you cannot thrash about while this straining move is applied, or you'll end up with a sore arm AND exhausted; the longer he applies it, the more ATP you will burn "as a reflex" as arm tries to straighten itself; multiple "moves at him" that he repels worsens it; so make it count!
453432
i don't work bis and tries on the same day. i do biceps and chest on one day and the i do triceps and shoulders on the other. the key to getting big biceps and triceps is to NOT do to many lifts with them on the same day. do like 3-4 lifts with them on one day. Try to stick with only 3 lifts for each bis and tries on separate days. your bis and tries are smaller muscles and overworking them will drain them and burn them down and take longer to regrow after a hard workout. also you can try creatine.