how to build your biceps

[pacman90]

need help lol

[RJTikwe]

ur not serious r u lol? anyways if u r, curls and hammer curls amigo

[UKBRAWLER]

diet is the MOST important thing.......biceps won't grow unless you increase your protien......then hammer curl;s preacher curls concentration curls and chins

[Squirrel]

Why do you want to build your biceps?

Are you boxing to look big and cool?

[JMM-PAC]

weights and press up's!

[Sox8055]

Building or toning?

If you want them nice and toned, then all you have to do is basically different sets of pull ups. Google different exercises for pull ups. There's tons of results. It's all I did for a while and I noticed the difference between pulls up and weight lifting and pull ups.

Weight lifting=bigger biceps
Pull ups=Toned biceps

[-Swizzy-]

diet is the MOST important thing.......biceps won't grow unless you increase your protien......then hammer curl;s preacher curls concentration curls and chins

yes, diet is VERY important but carbs are more important than protein. you still need your protein of course, but you should consume A LOT more carbs than you do protein. I would say atleast 6 times more carbs than protein per day.

weights and press up's!

press ups don't work your biceps.

[them_apples]

Building or toning?

If you want them nice and toned, then all you have to do is basically different sets of pull ups. Google different exercises for pull ups. There's tons of results. It's all I did for a while and I noticed the difference between pulls up and weight lifting and pull ups.

Weight lifting=bigger biceps
Pull ups=Toned biceps

the only reason for that is because Pull ups work your back more, weights you can directly hit the bicep. It's not some magical formula. You can get big Biceps from pulls ups or toned Biceps from weights, all depends on how hard you push.

[Manila Mafia]

need help lol

one arm DB preacher curls
Hammer curls
BB Curls

[CRESCENDOPOWER]

Grab the EZ curl bar, and load that sucker with heaviest weight you can handle for 3 sets of 6 reps. Take at least 3, or 4 days off in between. And, like others have said, take in some calories.