To get bigger biceps...

1. Do 5 sets of 5 reps of weighted chin-ups

Start off using your own bodyweight but... add more weight by using a weight vest, wearing a book bag with weights, or by holding a dumbbell between your ankles so you can continue to add more mass to your biceps and back and...
If you can't complete at least 2 pull ups with your own bodyweight... Do 5 sets of 5 reps of negative chin-ups by taking 4-to-7 seconds coming down - Go here to see how to do chin-ups

2. Do 5 sets of 10-to-20 reps of Heavy Hammer Curls

Use a weight that's not so light you won't cheat and don't use a weight that's so heavy that you'll have lean too far back and...
Take at least 3-to-7 seconds lowering the weight down and...
When doing 10-to-20 reps - you basically do 5-to-10 reps on each arm - Go here to see how to do Heavy Hammer Curls

3. Do 1-to-3 sets of 8-to-12 reps of chair bicep curls or do Bicep 21's

You only need to do this biceps workout once a week and if you do any more than that... You won't give your biceps a chance to rest which will keep them from getting bigger.

When can I expect my biceps to get bigger?

If you're a beginner - you can expect to see your biceps get bigger within 1-to-3 workouts and...
If you're not a beginner & depending on how much you varied your bicep routine before you did this one - you could also expect to see a difference in your bicep size after 1-to-3 workouts but usually...
No matter what your workout level is... Don't expect any noticeable changes in your biceps until after the 3rd workout or 3rd week and...

To truly get bigger arms...

Remember to work on your triceps (or the back of your arms) also because your triceps or the back of your arms makes up 70% of your total arm muscle size so...

Do 5-to-7 sets of 3-to-8 reps of regular dips , Bench dips OR Close Grip Bench Presses once a week (but not on the same day you do the bigger bicep workout) to add mass to your triceps.

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

donaldsmackdown

Your bicep workout is fine to make your biceps look better but you need to do close-grip chinups to really add size to your biceps

See how to get big biceps

Adrian Bryant | 12.18.09 - 12:18 pm

Hey Adrian,
Im 17 and i've been going to the gym for about a year and 5 months and I dont know what im doing wrong but I'm having problems building my biceps, my triceps are building great but my biceps are kind of a problem, I do split training and I train my bicep when i train my back, I dont know if i'm overtraining them or undertraining them, I train them right after I'm finish doing my back exercises, I do 4 sets barbell bicep curls starting with 40lbs I do 8 reps(I dont warm up becuz I consider my bicep are already warmed up from the back exercise)54lbs-6 reps, 60lbs-4 reps and the last set 70lbs-2reps(with a spotter).Then I do Preachers Curl, 4 sets with 40lbs-8 reps, 50lbs-6reps, 60lbs-4reps and 64lbs-3reps. Then finally I do concentration curls with a 25lbs dumbell for 3 sets about 10 reps.
It developed quite alot since last year but not to the rate i want it to, I think,like its not growing any more, What am i doing wrong or what do you think i should do?
Plz Help Thanks In advance!!!!!
"Donald"
My e-mail is: donaldsmackdown@yahoo.com

donaldsmackdown@yahoo.com | 12.17.09 - 2:38 pm