You need to forget about doing bicep curls and focus more of your time doing heavy compound pulling exercises like Chin-ups (or even better - Close-grip chin-ups) and barbell rows to pack size onto your biceps fast and...
You can still get bigger biceps from doing curls but your biceps will never get as big as they could if you don't include chin-ups or some other heavy compound pulling exercise like barbell rows and...
You can look at how to make your muscles get bigger and bigger to fully understand why it's better to do compound exercises like chin-ups instead of isolation exercises like curls for bigger biceps but...
If you are not strong enough to do chin-ups with more than just your own bodyweight - then the next best thing you can do for bigger biceps are...
Kyle
I didnt really understand your question but...
Look at "How many times a week can I workout the same muscle?" for an answer.
Adrian Bryant | 11.30.09 - 9:52 pm
I'm a 12 year old I started working out one and a half months ago and have seen great results follow this...
if your muscles are shrinking when you take a break that means that you have damaged your muscle I do very intense workouts but the next day if my muscles are soar or hurting I give em a break to heal let your muscles shrink and take a break until they heal then continue try working out on your biceps and triceps one day then abs and chest the next day and do that every day be comitted
Kyle | 11.30.09 - 8:53 pm
Gary
Look at bench dips
Adrian Bryant | 07.28.09 - 9:16 pm
Hi Adrian
Whats the best replacement for Regular Dips? I seem to struggle with them and end up doing more damage than good.
Thanks
Gary | 07.26.09 - 6:16 pm
anonymous
As long as you are able to increase the weight each workout that is good and as you get stronger...
you will notice that you'll need to rest more and only workout less than twice a week to get an intense workout
Adrian Bryant | 07.05.09 - 1:02 pm
Im doing a weight that that I can do for about 6-8 reps with super sets.
The workouts are really intense and by increasing the weight by 5 pounds every week it gets more intense.
Same sets and reps every workout
anonymous | 07.04.09 - 9:20 pm
anonymous
It depends?
Are you using heavier weights, more sets and/or reps each workout?
Is each workout more intense than the last?
If yes then you are not overtraining but if you're do the same thing with the same weights and reps then you're wasting your time
Adrian Bryant | 07.04.09 - 2:42 pm
Is working out your biceps and triceps hard twice a week(Monday and Friday) overtraining?
I was goin to do biceps and triceps on Monday and chest and back on Friday(super sets).
anonymous | 07.03.09 - 9:54 pm
Rob
Chin-ups and hammer curls are the best but changing your routine with new exercises could help so...
I would switch over to narrow or closer crip chinups and do barbell curls instead.
Adrian Bryant | 07.04.09 - 2:05 pm
Ive been doing hammer curls and chin-ups for a while now(about 3 months) and Ive noticed that the brachialis(lower bicep on side of arm) has gotten bigger and stronger.
But I need to know effective mass building inner bicep exercises.
Do you know any effective ones for mass and strength?
Rob | 07.01.09 - 5:37 pm
wolfenste1nowner
Go here to get abs and...
chinups = bigger arms
Adrian Bryant | 06.28.09 - 5:41 pm
hey im 15 and im wondering whats the best workout(s) to get abs, and getting bigger arms
wolfenste1nowner@yahoo.com | 06.27.09 - 10:38 pm
brian
Chinups are best for biceps
Hammer curls are best for a bigger biceps peak and
supinated rows are not as good as chinups in my opinion becasue of a lesser range of motion plus it's harder to stay in a slow controlled negative with rows
Adrian Bryant | 06.07.09 - 9:58 pm
how good are supinated barbell bent over rows for biceps compared to chin-ups and heavy hammer curls?
brian | 06.07.09 - 4:46 pm
allison,
Go here and look at steps 2-thru-5
Adrian Bryant | 04.17.09 - 9:14 pm
hey I am a 17 yr old girl and wanted to get ripped or at least some muscle to show the big boyz lol can you tell me plaese how can I make this happen how to do it? how many times to do the routine i would like to the work out at home so can yo please answer me thanks
allison | 04.16.09 - 11:12 pm
Marius,
preacher curls are good and i would just replace them for the 21's and at your age - you may be able to get away with twice a week in the beginning but as the weights you use get heavier causing your workouts to be more intense - once a week will be all you need and if you do twice a week...
take 2-to-3 days off between workouts
Adrian Bryant | 03.26.09 - 3:51 pm
Hey Adrian, first i would like to thank you for all the great tips and workouts you are giving. I am 17 years old, 5'7" and 144lbs. I wondered if it was possible for me to add preacher barbell curls to the bicep workout you gave or would it be overtraining? I was thinking of adding 2 sets of 10 reps for that exercise just before the bicep 21's. Also is it ok to do the workout twice a week or is 1 time a week the maximum?
Marius | 03.26.09 - 3:24 pm
anonymous,
NO - resting actually gives you muscles a chance to get bigger & stronger allowing you to use heavier weights to get bigger biceps
ADRIAN BRYANT | 03.21.09 - 2:48 pm
should you rest after the 5th workout? wouldn't resting your muscles a week make it harder to increase weight the following week?
anonymous | 03.21.09 - 2:15 pm
craig,
Protein after and complex carbs before.
See NowLoss.com/199 for complex carbs
ADRIAN BRYANT | 03.18.09 - 8:55 pm
is it better to have a protein bar before the workout to have more energy(to lift more weight) or after a workout for faster recovery? (or both before and after)
craig | 03.18.09 - 3:54 pm
bill,
It depends on various factors like your fitness level...
If you just did this workout and are new to these exercises - you may see quicker results plus...
It also depends if you are eating right to gain mass
Adrian Bryant | 03.16.09 - 7:05 pm
how long should it take until my arms get big enough to fill out my shirt? i need about 2 more inches.( i do the this workout along with weighted dips once a week)
bill | 03.15.09 - 7:59 pm
matt,
YES! - Keep a log and...
Go here and look under the Monday Morning workout section for an example on how to keep a training log or look right before it says "Monday Evenings - Fat burning Workout"
ADRIAN BRYANT | 03.15.09 - 5:57 p
should i keep a training log for the chin-ups and hammer curls?
If yes, would you please show me an example of a log for each exercise?
Thanks in Advance!
matt | 03.15.09 - 4:51 pm
anonymous,
Go for each set if you can and at first...
You may be able to do this no problem but once you plateau like for example...
You may get to a point where you can only do 50 pounds in hammer curls for 5 reps so instead of 5 reps - do 5-to-8 reps until you're able to do 5 reps with 55 pounds
ADRIAN BRYANT | 03.15.09 - 2:50 pm
would increasing the weight each set for both the chin-ups and hammer curls or should i just wait until the next workout?
anonymous | 03.14.09 - 9:10 pm
adam,
YES - but you do want to increase the weight FIRST from week-to-week or even from set-to-set if you can and you only need to mix up rep ranges probably after 5 weeks but even then...
You muscles will be growing with the increasing weights you use
Adrian Bryant | 03.12.09 - 9:04 pm
If i keep increasing the weight while doing the chin-ups and heavy hammer curls every week or 2, will this prevent my muscles from adapting to the workout thus preventing muscle growth?
I was just wondering if overloading the muscles is another option prior to lighter and moderate weights
adam | 03.12.09 - 3:31 pm
Bill,
You should do chin-ups first but YES...
You can mix things up if you want to and do the hammer curls first but most of your bicep growth will come from chin-ups
ADRIAN BRYANT | 03.11.09 - 8:18 pm
Should i do the chin-ups first and then the hammer curls?
I did those exercises in that order and its hard to increase the weight while doing the hammer curls because of fatigue in my muscles from the chin-ups
Bill | 03.11.09 - 7:38 pm
thanks adrian!
anonymous | 03.10.09 - 8:39 pm
anonymous,
Any ONE DAY is fine - you just need to rest and eat properly the rest of the week to recover and grow
Adrian Bryant |
03.10.09 - 8:13 pm
so what day would you think would be best to do the bigger bicep workout to recover?
s i do track. so i was thinking of working out at lunch where i have the most energy and then run after school.
anonymous |
03.10.09 - 6:25 pm
anonymous,
Maybe your leg muscles but no your biceps but...
The excess running could prevent your body from resting and repairing itself to get bigger biceps
Adrian Bryant | 03.10.09 - 4:36 pm
will running about(5 miles a day 5 days a week) stop my muscles from growing?
anonymous | 03.09.09 - 6:23 pm
unknown,
You can do that but know that doing that will not help your biceps get any bigger but they will get more defined and ripped doing that
Adrian Bryant | 03.08.09 - 12:06 am
instead of doing just one toning exercise can I do 1 set of chair bicep curls and 21's each right after the bigger bicep workout?
Thanks in advance!
unknown | 03.07.09 - 5:19 pm
matt,
If you have time - go ahead and do both the tricep & bicep workouts on the same day
Adrian Bryant | 03.08.09 - 12:05 am
why shouldn't I do the bigger bicep workout and weighted dips on the same day?(refering to page)
matt | 03.06.09 - 11:33 pm
anonymous,
YES - YOU can work out your biceps and triceps on the same day
ADRIAN BRYANT | 03.06.09 - 9:22 am
can I work out my biceps and triceps on the same day?
anonymous | 03.05.09 - 7:50 pm
Theodore,
A protein bar is fine but a whey protein shake or MRP is better to deliever to protein, carbs for faster recovery - see the best muscle building supplements
ADRIAN BRYANT | 03.01.09 - 4:22 pm
Hi,
I'm 16 years old. I was just wondering, is a protein bar a good snack after this workout? How does it help?
Thanks In Advance!
Theodore | 03.01.09 - 3:19 pm
Bob,
It varies from person-to-person but you will have it longer if this is the first time doing the entire bicep workout and remember...
You only need to do this once a week and really no more than twice a week
ADRIAN BRYANT | 03.01.09 - 11:26 am
how long should you have DOMS(Delayed Onset Muscle Soreness) after this bicep workout
Bob | 02.27.09 - 5:36 pm
anonymous,
YES - weighted pull-ups and chin-ups alone is a good overall upper body workout
If doing weighted chins or pullups alone - DO 10 sets of 3-to-5 reps 1-to-2 times a week and...
Pull-ups are harder than chin-ups because you don't get to use your biceps as much
ADRIAN BRYANT |
02.25.09 - 9:21 pm
Are weighted pull-ups and chin-ups alone a good overall upper body workout? If yes, how many reps/sets should I do a week? And why are pull-ups harder than chin-ups?
anonymous |
02.25.09 - 8:24 pm
Nathan Scott,
#1 - In order for your arms to grow - you obivously will have to eat a little more than what you're eating now to go from 12.5 inches to say 13 or even 15 inches so first of all - Just eat more quality foods at NowLoss.com/199
#2 - Your triceps make up 70% of your arm size and I don't know what you do for triceps but avoid single joint movements like extensions and do compound movements like Weighted Dips or close grip benches to pack on tricep size and...
#3 - YES - chin ups should be the main part of any bicep plan and here's the main reason why your arms are getting defined bu t no growth...
#4 - You're using lighter weights or doing mainly single joint movements or isolation exercises that work on one muscle so...
#5 - do more compound movements like I already said that forces you to use heavier weights and build bigger muscles like Dips, benches and chin ups
contact if need more help
Adrian Bryant | 02.22.09 - 12:17 pm
Adrian Bryant,
Firstly, your an absoulute legend of man for putting up a website like this and taking time out of your time to respond to the publics queries, and thanks for that.
Now I have been working out for the past 6 months, I do my arms twice a week, on these days the bicep workouts I do are, chair bicep curls, Hammer curls, I do 3 sets of 6 with 12.5kg dumbbell in each hand, and 3 sets of 3 with 15kg in each hand, on both workouts, I also do Heavy hammer curls, I am 5'9 143lbs, 8% body fat, I know thats low but I have been keeping it at that, or is this damaging my progression? I have had 12.5 inch arms now for 4 of those 6 months, what am I doing wrong that is preventing muscle growth? Will adding those chin ups really make the difference? Oh and I do work my triceps aswell but it seems that everything is getting more defined but not growing, I am 17 years old if that has anything to do with it. Any advice you can give would be greatly appreciated.
Thanking you
Nathan Scott | 02.21.09 - 9:36 am
Samson Burd,
YES - you can see good results doing barbell curls but if you can't do chin-ups...
I suggest you do other heavy puling movements like bent over rows
Adrian Bryant |
02.17.09 - 5:10 pm
Hi there
I don't have the facility to do chinups, however I do have a barbell and plates to put on them, I'm starting on about 15kg either side and am managing 4 sets of 5 reps, am I likely to still see good improvements as I increase weight?
Thanks
Samson Burd | 02.16.09 - 4:27 pm
Marc,
What're doing is fine but you really need to chin-ups or some other heavy puling exercise like rowing with an underhand grip as the main staple of your workout because...
those exercises allow you to use heavy weights which will stimulate more growth in your arms and that's why chin-ups are the main bicep exercise here and...
Your 3 sets of heavy hammer curls & barbell curls is fine but I'd rather you pick one and do 5 sets of 5-to-8 reps and change alternate exercises each week to prevent your body getting used to your bicep workout and...
Forget about tricep pushdown and tricep kickback & pec flye- Only for adding defintion (if that's what you want) and not size.
Bench presses & dips alone will give chest and triceps (arm) size
Adrian Bryant | 02.12.09 - 3:02 pm
Hey. I weigh about 177lbs, my body fat is probably around 16%, im like 5'9" and my arms are a little over 12 inches thick. My main goal is to get bigger biceps/triceps, a firmer chest and a flatter stomach by May or June. What I have been doing for my arms is 3 sets of 8 reps. I do barbell bicep curls and heavy hammer curls, tricep pushdown and tricep kickback, pectorial fly and bench press. I guess I'm looking to get arms like Keanu Reeves has in the movie Street Kings if you want an example. My arms are my main concern. I'm just wondering what you would recommend.
Thank You
Marc | 02.12.09 - 12:45 am
Ali,
I really need to know how much you weigh and your height but since it's 4 weeks away...
Do this emergency weight loss diet to lose as much fat as possible
Hi there..
You have done a nice site.
l have been doing 21's, chair biceps curls and Heavy Hammer Curls but l only done them because l felt my biceps working.. No l know it works thanks..
l have to lose fat asap for my engagement coming up soon help me out l only have 4 weeks left..
Ali |
12.27.08 - 7:12 pm
Getting There,
The truth is that biceps get bigger mostly by doing heavy pulling movements like chinups or pullups but if you can't do them...
You can do other heavy pulling movements like one arm rows, bent over rows and maybe even machine rows and if you do bent over rows or machine rows...
mmake sure you use a underhand grip with palms facing you
Anonymous,
DON'T USE STEROIDS? AND NO...
I DON'T USE THEM EITHER!
paolo,
If you are trying to get bigger muscles then NO...'
DO NOT work the same muscle everyday because this will prevent your muscles from growing and YES...
You may loose muscle from working the same muscle everyday
Tim,
Would you be able to do any of the exercises here to get bigger?
What does "heavy" mean for you? does it mean using a weight that only allows you to do 1-to-3 reps or does it mean 3-to-6 reps? because... You can grow off the 5-to-8 rep range but with all that said - here's a trick you can do to build some muscle in your situation...
Instead of moving the weights at a normal pace - lift weights at a much slower pace to build muscle faster so for example...
If you're doing the bench press - take 5-to-10 secs to lower the bar and take another 5-to-10 secs to push the bar back up and here's some diet tricks for you...
use this mass gaining diet and HHere's some muscle gaining foods & supplements you should try
Karl,
If you can't do a pullup do negative pull-ups and remember...
It's not 21 sets you do it's 21 reps and if you're trying to get bigger arms but don't have heavier weights then the best thing you can do for now is...
Focus on doing chinups (palms facing you) for now to get bigger arms & back muscles
Nathan,
First you need to tell me exactly what your goals are and what exactly you're doing now so I can help you a whole lot better but...
YES - working out everyday will NOT help you gain muscle and how's your diet?
You may need to go on this muscle gain diet here to see some muscle growth but...
Please tell me what're doing now so I can help you better.
thanks. should i still do the back exercises Adrian?
Dude thats a good workout for biceps
ok and should i still do the back exercises?
ok how long rest should i have in between each of the reverse curl sets
no longer than about 3min
Im 16. Ive been following some of your routines and advice to get bigger arms, calfs, and abs. I was just wondering if there are any vitamins or supplements you recommend that will help me gain bigger muscles quicker. (especially my arms)
yes
am i also ok to to do the reverse curls with dumbells?
do you think i should do the reverse curls? i have a really small bicep peak, my bicep is that bad when it is tensed, but when my arm is out straight there is nothing there
that's totallly up to you.
Adding the reverse curls will not get in the way of your biceps progress and vice versa
do you think i should?
think you should what?
ok thanks how come i cant do heavy hamme curls and weighted chin ups?
you can but you're already doing drag curls so there's no need to do hammer curls also.
If you feel you must do some extra bicep work - I would only recommend an extra 2-4 sets of 8-12 reps of reverse curls to strictly target your peak
am i ok to do the drag curls with dumbells?
Day1
Chest
Push ups on chairs – super set
Dumbbell flyes with the weights on floor like in the video – super set
Shoulder
Standing military press – super set
Triceps
Overhead tricep extensions to exhaust muscles then bench dips – super set
Day 2
Arms
Weighted close grip chin ups then straight after drag curls – super set
Heavy hammer curls then straight after bench dips – super set
Back
Dumbbell rows – super sets followed by 20 – 50 pull ups
is that better?
which is better for a bigger arm, pull-ups or chin ups?
also which is better for shoulders, hand stand push ups or standing military press?
chins are better for arms
Both HSPU and miltary press are good - just pick one and rotate every 4-6 weeks
Day 1 is fine
Day 2 Arms = DO ONLY Weighted close grip chin ups then straight after drag curls – super set or DO ONLY Heavy hammer curls then straight after bench dips – super set and rotate every 4-6 weeks but take out the bench dips
for get about that other post. is this a better workout?
Day1
Back
Barbell rows – super sets followed by 20 – 50 pull ups
Shoulder
Handstand push ups – super set
Standing military press – super set
Day 2
Arms
Weighted close grip chin ups then straight after drag curls – super set
Heavy hammer curls then straight after bench dips – super set
Chest
Push ups on chairs – super set
Dumbbell flyes with the weights on floor like in the video – super set
Day 3
Bicep peak
Reverse curls to exhaust muscles then close grip pull ups – super set
Triceps
Overhead tricep extensions to exhaust muscles then bench dips – super set
am i focusing to much on my biceps and triceps? please help
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