A bicep exercise to get bigger biceps fast...
To build bigger biceps with this exercise... It's very important that you use a weight that's not so light you won't cheat and...
Don't use a weight that's so heavy that you have to cheat so much that you have lean too far back and...
After you've "cheat curled" the weight up - make sure you take at least 3 seconds (the longer the better) to lower the weights back down and...
You'll also know if you're using weights that are TOO heavy if you take less than 3 seconds to lower the weights back down and You can also do this biceps exercise with a barbell and...
You can build much bigger biceps in less than 3 weeks by...
Doing 3-to-4 sets of 5 reps (on each arm) of this exercise 1-to-2 times a week focusing more on using progressively heavier weights each set and/or lowering the weight for longer than 3-to-5 seconds to get more growth in your biceps and...
You can also finish off your bicep workout by doing bicep 21's or Doing chair bicep curls using lighter weights to really bring out the definition or "the ripped look" in your arms but..
To truly get bigger arms...
You also need to also work on getting bigger triceps muscles by doing bench dips to gain muscle mass in your arms (triceps) & chest.
Leif
It's not the weight ONLY - to get bigger muscles you need to use heavier weights, do more reps, or more sets each workout
Look how to get bigger muscles here
Adrian Bryant | 12.06.09 - 9:14 pm
Hey Adrian,
Question-- I'm having trouble increasing by 5 lbs per set. I tried starting 5-10 lbs lower the next day like you suggested to someone else and that helped.. but now when I want to increase another 5 lbs I find Im having trouble doing more than say 2-3 reps on each arm without overexerting.. should I try to pre-exhaust my biceps by doing more curls with lighter reps first or try some close-grip pull-ups in between? And will you get the same results starting 1o-15 lbs lower than the day b4 every time you do curls? Thanks. leif573@hotmail.com
Leif | 12.06.09 - 6:56 pm
okay cool. Thanks Adrian!
george | 03.28.09 - 9:38 pm
george,
I think that's 35-to-40 pounds in the video I'm curling and...
To break out of a plateau...
Increase reps or better yet... take a week off and...
If possible - try to increase weight each set and if not - increase weight each week because you see...
Either the weight or reps (more likely the weight) will have to increase for you to keep seeing gains/results
ADRIAN BRYANT | 03.28.09 - 7:22 pm
just wondering, how much are you hammer curling in the video?
And do you increase the weight every workout, the reps, or both?
for the second question what i mean is do you personally find it hard to increase the weight every week or do you hit a weight plateau like me=(increase reps)
george | 03.28.09 - 6:02 pm
nick,
It really depends on YOU & YOUR strength levels if 5 pounds is too much but generally NO because...
at the beginning - you'll be able to go up set-to-set no problem but after 2 weeks you may only be able to go 5-to-10 pounds per workout instead of each set and once you weight plateaus like at 50 pounds for example...
You may want to do 5-to-8 reps with 50 instead of only 5 until you can move up to 55 pounds & 3-to-5 reps and as for the following week...
I would make the first set NOT the last weight you used last week - I would start off with a weight 10-to-15 pounds lighter than last week or 80-to-90% of last week's highest or last weight
ADRIAN BRYANT | 03.15.09 - 2:48 pm
when increasing the weight by 5 pounds each set be too much? And the following week do i start at the last weight i used?
ex- 1st week- 25, 30, 35
2nd week- 35, 40, 45
nick | 03.14.09 - 8:55 pm
anthony,
No - both are probably equally good but I would do chin-ups for faster biceps
Adrian Bryant | 03.12.09 - 9:06 pm
do heavy hammer curls build muscle faster than barbell curls?
anthony | 03.12.09 - 7:45 pm
anonymous ,
You should always increase the weight whenever doing the weight becomes too easy and YES...
Each set or every workout you should try to increase the weight you're using if trying to get bigger muscles
Adrian Bryant | 03.08.09 - 12:04 am
how long should it take to increase the weight?(by 5 pounds)
I've been lifting the same weight for 4 weeks. But I'm still feeling sore after the workout. I was just wondering if i am still gaining muscle
anonymous | 03.06.09 - 9:05 pm
nick,
YES - but only slightly.
You don't won't bend or lean over so much that you're almost doing a power clean and you will know if the weight is too heavy if lower the weight in LESS than 3 seconds
ADRIAN BRYANT | 03.06.09 - 9:29 am
when cheat-curling the weight up, do you bend your knees or lean over?
nick | 03.05.09 - 8:45 pm
Tommy,
Go here for a more complete plan for bigger biceps
ADRIAN BRYANT | 02.23.09 - 10:38 pm
im fifteen will this help and is there any foods that would help get bigger to
tommy | 02.23.09 - 4:50 pm
phil,
YES - they will work for you
phil | 01.11.09 - 4:20 pm
Alex,
Focus on more compound movements to get bigger arms like...
Bench presses, dips, chin-ups (pullups with palms facing you) becasue...
These exercises require you to use more weight meaning you build bigger muscles quicker and also rember to do only about 5-to-8 reps and 4-to-6 sets of those exercises using moderate-to-heavy weights to see reuslts and also...
Use this diet plan here to gain muscle
Alex | 09.06.08 - 6:53 pm
Damon,
Yes -it's 5-to-10 reps per arm and...
It's not a stupid question - Even geniuses ask (stupid) questions
Damon | 07.13.08 - 10:14 pm
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