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BIG BICEPS
BIG BICEPS
What exercises do people recommend to get big biceps? Need to work had to build but my biceps.
Currently doing;
Barbell Drag x4
Barbell Close grip x4
One arm seated curl x4
- MOJO7878
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Re: BIG BICEPS
Chins
Current training - http://www.coolrunning.com/engine/2/2_4/142.shtml
- Ben
- Mr
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Re: BIG BICEPS
are you stating that biceps are lacking or you looking to improve overall arm size as after all the triceps make up 2/3rds of the entire arm size. It's very hard to build just arm size up - the body likes to stay in proportion as much as possible, so if say you wanted to add an inch to your arms you need to be adding around 15lbs of overall mass to your frame.
Saying that for biceps chins are great, do love some barbell concentration curls and the plain old heavy DB/barbell standing curls. Now and then i throw in some incline curls as well. Heavy rows and back work will work them fantastically as well - they get worked a lot indirectly so improtant not to overtrain them. I only do them once a week for about 4/5 sets total.
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- matt87
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Re: BIG BICEPS
I generally go:
- bb curls
- db alt curls
- db hammers
as an alt:
- ez curls
- cable curls
- iso curls
you could alway through in some 21's every now and again and some preacher work as these are great at isolating. Over all I'd say bb curls are your biggest builder.
Never neglect the negative with curls as this is as if not more important as the contraction and again don't forget to squeeze at the top.
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- BMAN
- Steve
- Manager
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Re: BIG BICEPS
Currently finished a megavol cycle and currently weighing 15 stone with 16.5 arms and 5'7 tall but looking to improve on this. The problem is I only have time to do one body part a day before work. Recently I have been doing heavy biceps with lightish triceps and heavy triceps with lightish biceps.
- MOJO7878
- Getting There
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- 68 Posts
Re: BIG BICEPS
MOJO7878 wrote:
The problem is I only have time to do one body part a day
I do 1 set of straight bar barbell curls, 1 set of seated hammer curls and 1 set of seated concentration cable curls. This takes under 10 minutes and works the 2 heads of the biceps, along with the brachia.
Ive had pretty good results from this.
As Ben points out though, biceps get a lot of pretty direct work from back training, especially anything with an underhand grip.
Similarly, as also pointed out, if its total arm mass your after, triceps work adds very significantly to total arm measurement
- mikeadmin
- Manager
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Re: BIG BICEPS
only one set of each
- MOJO7878
- Getting There
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- 68 Posts
Re: BIG BICEPS
Moderate weight,
nice and controlled.
concentrate on the negative.
don't sacrifice form for weight.
and don't forget triceps
= big arms
(works for me anyway 
)
- Orangio
- Established Member
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