Advice For Getting Big Biceps?

[Jack3d]

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]

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]

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]

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]

Didn't this used to be a boxing forum?

[New England]

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?

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]

Synthol lol

[jdmsoldman]

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.