View Full Version : Advice For Getting Big Biceps?


Perfect Plex
09-08-2011, 08:57 PM
Really working them, but not getting were I want.

Any adivce?

BrooklynBomber
09-08-2011, 09:18 PM
get big triceps, big back, big shoulders and big legs first.

Perfect Plex
09-08-2011, 09:32 PM
get big triceps, big back, big shoulders and big legs first.

LOL Why? Biceps are my fav muscle group and need building up the most.

ghns1133
09-08-2011, 09:42 PM
no need to body build if ur gonna box seriously

but otherwise

curls, chin ups that type a *****

F l i c k e r
09-08-2011, 09:44 PM
lol.

If all you want is bigger biceps.

Go get some protein shakes. Take the 2nd option on the label, the size option. And go back to curls, olympic press, and pullups.

BrooklynBomber
09-08-2011, 09:45 PM
LOL Why? Biceps are my fav muscle group and need building up the most.

Because your body hates imbalances, its not gonna grow one small group of muscles if other groups, especially major groups like back and legs, shoulder belt are undeveloped. more over if you want arms that are worth anything you need strong, powerful shoulders, there is no workaround, you gotta have strong shoulders first.

New England
09-08-2011, 10:21 PM
Really working them, but not getting were I want.

Any adivce?



believe it or not definition in your triceps and shoulder will help you out immeasurably in this category . if you want that "arm" that's what's going to get you there.


if you're doing curls or whatever, i'd suggest trying to work in sets of pushups



also, the basic formula for "building" all muscles involves exercises that build mass and then those create definition

the gross/large movement/low rep type exercises will build mass (lifting lots of weigh with a straight bar for example)
and then high rep more isolated exercises will build definition (low weight with your curls, a preacher curls, cables,)


also, pretty much anything that works your back will work your biceps

and any muscle building anywhere in the body is good for muscle building elsewhere

if you are in better proportion your body has a much better time building muscle . you'll find yourself peaking and evening out much more quickly if you are not in proportion.

this means you need a balance of muscles in your legs, core, and upperbody



work out your legs, core, and back, and your arms will have an easier time getting bigger


carrying around all your weights each day you work out will help you get vascular (get your blood moving at a level it wont move without similar work) and help your arms recover and build


hope this was helpful
it's been a long time since i was into weightlifting,
but if done correctly its a tremendously healthy way to live.

CymruAmByth
09-09-2011, 07:50 AM
Do lots of squats.

barfly12
09-09-2011, 07:57 AM
No one is going to have 17 inch arms on a 160 pound body (without roids). If you want large arms, you must gain mass all over and eat a lot. Squats, as an earlier poster pointed out are the best. Buy the the book SUPER SQUATS by Randall Stossen (not sure of the spelling) and learn about the twenty rep squat routine. Your arms WILL grown. The books is available on Amazon and at IronMind. Also get John McCallums Keys to Success book. He has a number of chapters on doing squats for arm size.

Sugarj
09-09-2011, 10:52 AM
If you want big biceps (and dont care much about the rest of your physique or your boxing training) this is what you need to do:

Every Monday and Thursday you need to work them hard with weight training. The rest days are recovery days.

You need to find out what your current level of strength/fitness is on the following exercises:

Bicep Curl (preferably dumbells)

Lat Pulldown

Rowing machine

Other exercises work too, these are just what I do.......

(The Lat pulldown machine and rowing machine will work areas of your back as well as your biceps).

You need to find the level where you can manage 8 reps of each exercise with good technique (see one of the gym workers for tips on technique) for three sets (on each exercise for the two training days) with a suitable recovery between each set for all three exercises (maybe three minutes). The final reps in each set should be very difficult to achieve, but not at the cost of jerking the weights.

As your strength improves 8 reps of each set will become easier as the weeks move on. As a test, when you can do 12 reps of the weight......increase the weight and start again with 8 reps.

Your biceps should be sore the next day.......and possibly the day after that!!
If they aren't....you didn't train hard enough.

You need to eat enough protein daily to more than cover in excess of 1gram per every kilogram of body weight that you currently have. So either suppliment with protein powder, read the labels on foods or keep a good daily intake of the likes of.......chicken breast, steak, tuna, salmon, eggs, peanut butter.

You should ideally do much less cardio/aerobic exercise whilst building muscle. Start that again when you have the size of biceps you are happy with.

This worked for me and is tried and tested, but everyone will have their own opinions. I personally train all the muscle groups because really, its much better to get an all over body weights plan as opposing muscle groups act as stabilisers.....and nothing looks dafter than comedy biceps on an otherwise skinny frame or some areas underdeveloped and others overdeveloped. There could be posture issues/ imbalance issues down the road too.

Jack3d
09-09-2011, 08:59 PM
get big triceps, big back, big shoulders and big legs first.

Agreed. But you're focus is getting bigger arms, definitely work on your triceps. Your triceps believe it or not, make up for over half of the size of your arms, not your biceps.

As far as building the biceps. Chin ups, Straight Bar Curls, Hammer Curls, Rope Curls really just curls. But concentrate on form don't worry about the weight on the bar/dumbbell.

BrooklynBomber
09-09-2011, 09:09 PM
Agreed. But you're focus is getting bigger arms, definitely work on your triceps. Your triceps believe it or not, make up for over half of the size of your arms, not your biceps.

As far as building the biceps. Chin ups, Straight Bar Curls, Hammer Curls, Rope Curls really just curls. But concentrate on form don't worry about the weight on the bar/dumbbell.

Its funny that you mention it, you are absolutely right, triceps are about two thirds of the arm size, but without big shoulders his triceps will never grow to anything serious, and to have big shoulders he will have to have strong back, its a vicious circle.
One tip of advice to thread starter, work more on reverse curls rather then concentration curls, its the outet muscle in the biceps that usually gives the most visual effect.

THE REED™
09-09-2011, 09:14 PM
Agreed. But you're focus is getting bigger arms, definitely work on your triceps. Your triceps believe it or not, make up for over half of the size of your arms, not your biceps.

As far as building the biceps. Chin ups, Straight Bar Curls, Hammer Curls, Rope Curls really just curls. But concentrate on form don't worry about the weight on the bar/dumbbell.

I agree with that... I have good sized bi's but my tries are what make my arms look bigger.

dctopboots01
09-12-2011, 07:55 AM
get big triceps, big back, big shoulders and big legs first.

BrooklynBomber is right. The triceps are 3 times bigger than the bicep so you can't get big guns without working them. Without developed triceps the bi's will always look good! Here's some good supersets:

Barbell Curls 4x5
Close-Grip Bench 4x5

Hammer Curls 3x8
Overhead Dummbell Extensions 3x8

Cable Curls 3x12
Triceps Rope Pressdown 3x12

Chin-ups 3xfailure
Dips 3xfailure

You also need 1g of protein for every lbs of bodyweight daily.

SBleeder
09-12-2011, 08:28 AM
Didn't this used to be a boxing forum?

New England
09-14-2011, 12:01 PM
Didn't this used to be a boxing forum?



if the man wants bigger guns goddamnit you aren't telling me i cant tell him how to work toward his goal!
hehe

you want the poor guy walking around with little girl arms?
what if he's a youngster? you want him getting that lunch money took?:stooges:

he never mentioned boxing, anyhow

if he were actually a competitive fighter i'd tell him to ask his trainer about getting stronger.


the notion that the right kind of weight lifting//training with resistance is incompatible with boxing (especially at the entry level) is false. boxers have trained with resistance for hundreds of years (swimming, running up a hill, medicine ball work, chopping wood, carrying objects)

a weight lifting arm and shoulder coming into a gym is better off than a sedentary one

much healthier and less likely to be injured. great blood flow. nice dense bones. healthy soft tissue.

banny
09-15-2011, 09:23 AM
Synthol lol

jdmsoldman
09-15-2011, 10:36 AM
bodybuildingdungeon.com lots of information on that site. Don't over train your biceps. Its a small muscle group which usually gets overtrained. Also have to train heavy to grow and eat alot.It also helps to do compound movements like the squat, bench press, and deadlift. This will get the whole body going. Balance is key. It takes time to build nice guns, unless your juicing. Remember its a marathon, not a sprint. There is no magic formula. I would recommend constanly changing your routine, so as to always shock the muscle with different excersises, different rep range, different rest between sets, etc, etc. good luck.