Question about biceps - for those you have tried different routines and have had success...?
462138
When I was having trouble with my bicep development I used drop sets and supersets. \n\nSuperset\nStanding Bicep Curls  3 x 6-10\nHammer Curls          3 x 10-15(with a very light weight)\n\nFollowed this by doing one drop set:\n\nDrop Set\n\nYou perform a drop set by take a standard barbell and loading it with small five pound weights. Find a weight you can perform 10-12 reps with. Then perform standing barbell curls to taking off a 5lbs weight from each side of the barbell every time you reach failure. Continue this pattern until you are lifting only the bar.\n\nTake a little creatine and whey protein and your arms will get huge. Mine are 18inches.
37847
awesome exercise for triceps:  this is done like a pushup, except you keep your hands together, keep your elbows tucked into your body, your back is straight, and your feet spread apart.  You want to come down until your nose is touching your hands and then push back up again.  This is REALLY hard, start with your hands on a higher surface (kitchen counter works well for starters) and as you improve you can move lower.  I guarantee you'll be feeling those triceps the next day, and after the first week you'll be seeing definition.  Start out with 3 sets of 12.\n\nlet me know if I haven't explained this well, and I'll try to clarify... if this is easy, you're doing them wrong LOL
50516
do lots of push-ups and crunches. But remember, push-ups DO NOT strengthen the biceps, they strengthen the chest. If you want stronger biceps, I would recomend Tae-Bo or your own boxing routine, and your gonna have to stick to it.\n\n\nPASSION+PERSEVERENCE=POSSIBILITY
1133341
ok what are your fitness goals you mentioned bringing your weightlifting to an extreme and running.... for strength training you need low cardio heavy reps with low count on sets.  So your training the muscle to handle more weight.  Running on the other hand is higher intensity and you may loose some build.  The happy medium i recommend 3-4 sets of 10-12 reps.  Train one muscle group once a week, never train chest shoulders or triceps on the same day or day after.  These muscle groups are used together in almost all lifts so you'll tire really fast without a sucsessful workout.   Eat some lean protein meats tuna, egg whites, chicken breast... the best workout doesn't mean anything on a poor diet.  Try to get in 1-1.5g of protein per pound of bodyweight.  Cardio is either on your off days of lifting or after lifting NEVER run or do cardio before lifting unless its a short warmup.  Make sure you get your sleep because that is when you heal.  Use 3-4 different lifting techniques to train each muscle group.  Preacher Hammer curls are the prime bicep technique, one arm dumbell rows and shrugs are back's , french curls and overhead barbell extentions are tricep's, and squats and leg extentions are leg's, chest is dumbell fly's.  I always keep these lifts in my routine since they're prime muscle building techniques and throw in 2-3 others.  I can email you a complete workout sheet with lift tips and techniques I use if you like massure4hire@yahoo.com I keep it up to date on the PC.  Also keep a lifting journal so you can keep your progress and see where you need improvements.  I also log diet and suppliment info into mine.  Here is a free download to print the sheets http://www.trulyhuge.com/TrainingJournal.pdf and just put 3 holes in and put into a 3 ring binder.  Lastly you may want to look into a whey protein isolate a protein powder with amino acids and 0 carbs.  Take 30 min prior to lifting and again after lifting no later than 30 min after lifting and take with some carbs like rice or peanut butter into the blender with it.  Carbs are important in bodybuilding kind of like a shuttle to the muscle fibers for protein synthesis (healing the muscle) to take place.
580036
Preacher curls that isolate the top and bottom of the bicep... Don't extend all the way down, keep it close to the chin for the top of bicep... Then, extend all the way out and go from bottom to about half way for the bottom of the bicep... You will feel each part individually if done properly... Also you can use an incline bench and hang you arm over it and do your curls. Move the incline to different levels as you change sets. ISOLATE YOUR MOVEMENTS TO THE BICEP ONLY, MOVE SLOWLY...I hope this helps you... Joe Weider has a great book with many exercises for just this problem...
810651
I wowed 'em in high school with a weight training demonstration.\n\nI hauled my set of barbells on the school bus, and set things up there in my English teacher's class. Showed 'em how to do curls, lat presses, the whole nine yards.\n\nAlthough I am male, I even demonstrated an exercise intended to enhance breast development. With elbows raised and pressing my hands together, I had everybody's undivided attention. A couple of my female classmates admitted to me later that they tried it out -- with mixed results.
710976
biceps go from shoulder down the inside of your arm to elbow..when you "flex your muscles" in your arms to show how strong you are...those are your biceps...triceps..three different sets..run from shoulder on the outer side down to elbow...bicep curls..elbows glued to ribs..slowly raise and lower weights...tricep..knee on bench..lean forward a little..light weight..bend elbow forward and then back behind you...dont need lots of weight to get results...water exercise and swimming excellent for arms too...
988348
hardcore! \n\ni respect that. \nhow often do you change your routines?\ni feel once your muscles are accustomed to a certain exercise--you must stimulate them differently if you want optimal growth...\nyou want to constantly challenge them to perform new types of movement that will recruit more fibers to help you perform your exercises\n\nsomething tells me you definitely know what you're doing =P\nbut perhaps --if you change your exercises--once every 4-6 weeks--you might gain better results\n\nalso--4-5 exercises per body part sounds little too exhaustive--maybe 2-3? as long as you do them with all out intensity \n\ngood luck
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!!
926106
There are too many exercise to do to get the result. But I just pick 4 for you:\n\nBarbell Biceps Curl 5 sets (10, 12, 15, to failure, take 2-3 min break and increase the weight to where you can only do around 6 reps)\n\nUnderhand Chip-up with weight 6 sets (no weight 12, with weight 10, 8, 6, take 2-3 min break and increase the weight 4-6 reps, no weight to failure)\n\nTriceps Dip with weight 6 sets (no weight 20 - yes I mean 20 reps I do 50 reps, with weight 15, 12, 10, take 2-3 min break and increase the weight 6-8 reps, no weight to failure)\n\nIncline Close Grip Bench Press 4 sets (10, 8, 6, 6) Don't take a break too long from these sets\n\nDon't blame me for the pain, you may do them all in one session. Eat well and get enough rest, it's better to delay a workout than skipping a meal, eating and resting is more than 70% in getting huge, the work-out part is just to stimulate growth.
242818
Since the pecs and the biceps work in opposite directions, it'll be hard to work on the both at the same time.\n\nPushups for pecs, pullups for biceps.  Do lots.
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.
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
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.
63934
Before you buy anything I would work on body weight exercises like push ups, pull-ups, and hindu squats (www.cbass.com/furey.htm for description.)\nDo them in sets somedays and to all out failure other days.  There are many variations of pushups and pull ups can be reversed to work on bicep strength too.  Also, hanging knee raises from the pull up bar are great for your abs.\nThis will get you in the habit of exercising and prepare your joints for the increased load of weights.  Depending on your body, you may want to hold off hardcore weights for a while.  During your 'spurt' you should let your body focus on growing bones to maximize your potential height.  You can add muscle to your frame later, but you only get one chance to grow upwards.  Good luck!
644261
Biceps-best exercises\nfor mass- do preacher curls with barbell/ez bar/ dumbells.\nfor beginners- do simple barbell curls with 10-12 reps\nfor shape- do concentration curls with dumbells\n6-9 sets of any these will help you a lot\nBUT DONT FORGET___BLAST THOSE GUNS \n\nabs- best exercises.\nfor upper-crunches and sit ups\nfor lower- leg raises -countless\nfor obliques- side bends with wts.\nJUST GO ON & ON & ON
362930
I'm a 21 year old guy and work out all the time. You can do different bicep curls, with a regular bar and with dumbells. Make sure you do low weight, but alot of times, since you want to tone your arms. Try doing 4 sets of 15 curls per set. Also there are alot of good tricep workouts. Tricep pulldowns, skullcrushers, and tricep extentions to name a few. Even push-ups would help alot.