To get bigger biceps or to make the front of your arms bigger...
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...
- You can do super slow chin up negatives for 10-to-20+ seconds...
- Heavy barbell curls
- Heavy hammer curls which'll help you get bigger biceps and a bigger biceps peak at the same time
- Drag Curls
- Heavy barbell rows or bench rows so...
To get bigger biceps fast...
- You can do some of the exercises on this page or...
- You can just do this work out here just to get bigger biceps and...
- Go here to get a bigger biceps peak
i will try and sort something out
i have been lifting the weights as heavy as i can and going up as quickly as i can.
i have also started with the protein shake so i get around 50 grams more protein extra a day.
but i am still not noticing and difference on my arms, and when i measure them they are still the same, maybe an extra centimetre bigger, am i lifting weights often enough?
is there a way you can actually send me a video of you working out?
i dont know whether it is my shoulder. it could be my chest or the top of my bicep, but it is around the top right of my arm.
it was either doing the military presses or the chair hammer curls
ok thanks.
i have pulled my shoulder muscle and it is a bit sore anything i can do to heal it up quicker. i have one more workout left to do then i have a 1 and half week break
how did you pull your shoulder muscle?
if you're injured then your BREAK starts now - let that shoulder HEAL!
ok thanks.
i can fit up to 20kg on each dummbell at the moment
Yeah - just work on those HSPU
you keep playing around with the presses but in your situation the HSPU will work better in long run
ok thanks.
i am using dumbbells, and it is 12 on each arm.
i have tried doing hand stand pushups, but i couldnt even get into the positon my feet kept sliding back down the wall.
didnt you say 12kg was all you had?
if so then your best bet would be to try to get stronger by doing at least 10 handstand push ups in a row going all the way down until your head touches the floor (without using any platforms or boxes)
You'll have to sacrifice not geting big shoulders for a while but if you dont have any heavier weights then HSPU is your best bet
i have been doing them for nearlly 6 weeks. i have been doing 5 sets of 5 reps, the next workout after i put weight i go up to 7 reps then the next workout back down to 5 reps with the extra weight. i am now lifting 12kg on each arm which i am really struggling with
are you using a barbell or a dumbell?
25 pounds or 12kg each arm or even total is not going to cut it- you're going to have to be patient and get stronger.
the workout plan is solid - you just need to get stronger.
what about handstand push ups?
ok thanks.
yes i have been adding weight.
i have really small shoulder, when looking at them from the front and side.
i would like them to look big and broad from the from. and to look quite wide when you look at them from the side.
what should i do?
okay lets start over
how long have you been doing presses ( 6 weeks?)
please list weights/reps/sets for each week
would it work if for my shoulders it i did
2 sets of 5 reps for
side raises
standing military press
dumbell upright row
because i have been doing the standing military press now for nearlly 6 weeks and havent noticed much difference.
or should i maybe just do side raises and standing military press and do them for 3 sets of 5 each?
if you are trying to get bigger shoulders then mainly any overhead pressing movement is best
the side raises and rows are good for adding detail and width to already big shoulders
tell me again for the last six weeks - have you been increasing the weight/sets and or reps with the presses?
How many days in a week I should work my arms? Right now I have one day just for arms. I do chest and back on Monday, shoulder and arms and Wednesday; and Legs on Firdays. Is this a good plan?
yes
just make sure you give it 100%
do heavy hammer curls and and close grip chin ups both do bicep peak?
because if they do would it be better for me to do normal bicep curls (palms facing up) instead of heavy hammer curls? but i will still do the close grip chin ups
close grip = back and biceps
hammer curls = biceps & biceps peak
Just rotate the hammer and regualr bicep curls - both are good exercises and neither one is BEST to do.
I just would not do them at the same time just so you can add varitey to your workout
ok thankyou
ok thanks. what do you think about casein protein? should i take that morning and night? or should i just take more whey protein then instead?
i still domnt think you're hearing me or "reading" what i tell you
DONT WORRY ABOUT WHAT & WHEN FOR THE PROTEIN!!
Worry about getting enough protein PERIOD to build muscle
ok and because i want to bulk up and get bigger is it still the same answer? that i need to experiment which works better?
yes
the TRUE answer is that you just need to get in enough protein combined with intense workouts to build muscle
i have just brought some Whey Protein Concentrate 82% (instantised) from BulkPowders.co.uk.
what should i mix in to make it taste the best and to have the best effect?
Semi-Skimmed Milk or Water?
you'll have to try that out on your own and see what is best for you
ok thankyou
ok thanks.
should i still do the 50 chin ups? or should i do 5 sets of 5chin ups instead?
Either but...
i'd rather you do the 5 sets while trying t increase the weight OR...
if you do the 50 - try to do them all with some weight or do maybe 5 sets of 10-15 - basically...
if you do the 50 reps - you have to make it more & more intense somehow each workou
ok. how much extra weight should i add on every set for the dips?
i will try the push presses.
and for the chin ups i did use extra weight
I dont know
you need to push yourself to a limit you can handle and only you know that but all i'm saying is...
dont wait until the next workout (only if you have to) to increse weight - go for it on set-to-set
same with chin-ups - if you can handle extra weight - go for it
yes for the bench dips i use the same weight for the whole workout, and i put more on every week.
for the military press, i can only lift 12kg on each arm i have enough to go up to 20kg on each arm, but i physicaly cannot lift any more than 12kg.
and i tried the 5 sets of 5 reps for the chin ups.
anything you think i should change? like doing bench press instead?
why not go up on every set for dips?
For the military press try cheating by doing push presses to use extra weight
for the chin ups were you using extra weight?
ok this is my workout
2-3 minutes rest between each set
Day 1 – Saturday
Triceps
Bench Dips – 5-to-7 sets of 5-to-10 reps, first workout used 20kg, second workout used 22kg, third workout used 24kg.
Shoulder
Standing Military Press – 5-to-7 sets of 5-to-10 reps, first workout used 10kg, second workout used 12kg, third workout used 12kg - the reason i used the same weight twice is because i couldnt lift anything more if i had to do it properly.
Day 2 – Tuesday
Biceps
Chair Curls, hammer curls – 5-to-7 sets of 5-to-10 reps, first workout used 8kg, second workout used 10kg, third workout used 10kg - the reason i used the same weight twice is because i couldnt lift anything more if i had to do it properly.
Close Grip Chin-Ups – 50 reps, didnt use weight because i couldnt do them all properly otherwise
what should i do?
you definitely need to build more strength.
For the bench dips... when you workout do you use the same weight thruout the entire workout? - it seems like you can increase the weight each set if you wanted to.
If you can - increase the weight each set and make each set more intnense - you dont have to wait until the next workout to crank up the intensity.
For the military press - are you really saying you can only press 12kg (30 pounds) over your head or is that all the weight you have? - you have to get those poundages up to see some growth
same thing with chins and curls but even more impotant - you need to get strong enough to do chins with some added weight so you can maybe progress to doing weighted chins for 5 sets of 5+ reps with weight so as for what to do...
keep pushing forward with thisand keep getting stronge and as you get stronger - your muscles will get bigger.
what do you think i should do?
it's only been 3 weeks - i'd sy stick with the plan and..
you gotta post your weights, reps and exercises so i can fully evaluate
hi i have done that workout now for three weeks i will tell you the results in a couple of days after i have given them chance to grow.
i am also having a problem with chest and the backs of my shoulders they dont seem to be getting bigger at all
ok thanks it is only a week
do you know whether it helps?
because i will need something for when i go on holiday and i wont have my dumbbells or chin up bars
I've never ordered the book so i cant really say if it's good or not.
All i know is that it's a bodyweight only program developed by navy seals and how long is your vacation?
if it's a week then just take the week off and enjoy yoursefl
have you ever heard of something called TACFIT?
yes
it's a bodyweight only program to build muscle
ok thanks
ok thanks. i did the chair hammer curls. is it better to do alternate curls one hand at a time or them both at the same time
either way is fine
ok thanks. i have started again i restated on saturday i couldnt do them for a couple of weeks because i bruised my ribs.
but on saturday i did the bench dips and military presses, and yesterday and today me chest and backs of my arms are sore now is that a good thing?
good thing - now give it time to rest and grow
will doing the 50 chin ups help me to get bigger
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