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

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!

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

#15

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

Adrian Bryant | 12.27.08 - 8:44 pm

#14

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

#13

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

Adrian Bryant | 10.20.08 - 10:41 pm

#12

Hey Adrian, I don't have any bars or anything I could do chinups on, and I can't install one where I'm living right now. What do you suggest as an alternative workout that would work the same muscles?

Getting There | 10.20.08 - 11:49 am

#11

Anonymous,

DON'T USE STEROIDS? AND NO...

I DON'T USE THEM EITHER!

Adrian Bryant | 10.05.08 - 12:56 pm

#10

sir if v use steroids some say that v lose our harmone system,how far this is true

Anonymous | 10.04.08 - 10:32 pm

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

Adrian Bryant | 09.11.08 - 1:47 pm

is there any side effect in your muscle if you work out everyday??? thus, it can help you gain mudcle or loose???

paolo | 09.10.08 - 11:03 pm

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

Adrian Bryant | 08.28.08 - 6:57 pm

Ive been working out for some time. Im 43 and trying to get a larger chest and biceps. I have a shoulder injury from the service that limits my workout. Heavy on the bench and pullups are out of the question. I cant even get my left arm back on the bar to do squats. pushups can be painfull also. I do curls and benchwork 3 times a week and mix up my workout. heavy weight on the curlbar is no problem, and tricep workout is good. I just cant seem to get bigger. Ive gotten more defined and tighter, but no size........HELP

Tim | 08.28.08 - 1:08 am

Adrian,

your tips are superb, your videos are well made aswell. I've got thick triceps but my biceps are think and long, just wont get thicker....i just bought myself a chinning bar..will try out the neg-reps routine and get back to you.

mike | 08.19.08 - 12:09 am

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

Adrian Bryant | 08.17.08 - 10:58 am

My goal is that i could do atleast 7 pull ups im 12 and im reallly weak.I have 2 dumbbells both 2kg..im buying like 3-5 kgs next... ive been doing the 21 sets for days...it has no effect

Karl | 08.15.08 - 3:50 am

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.

Adrian Bryant | 07.16.08 - 5:15 pm

Hey,

I'm 13 years old and have been working out for a year and for as much as I do I should be seeing more results. People keep on telling me to take rest periods. I tried taking a 2-3 day rest but my biceps and triceps actually got smaller. The only way it works for me is if I work out every day. I also lose a little muscle when my sleep not much though and I usually get it back when I work out the following day. I was wondering what I am doing wrong and what I can do to see results.

Nathan | 07.15.08 - 10:51 pm