Chip Bronson said:this is probably not what you're expecting but try this approach. it has given me close to an inch on my arms over the past few months.
weighted chins (palms facing you) 5 sets of 6 reps
weighted dips 5 sets of 6 reps
alternate the 2 exercises. do the chins, rest a couple of minutes, do the dips, rest a couple of minutes, and repeat for a total of 5 sets each. do this workout 2x a week or once every 4-5 days, depending on your particular training split. your arms will be pumped, they will be sore from top to bottom and you will see nice growth in them; not to mention the growth in your shoulders, pecs and back. give it a try and let us know how it works out.
Elephant said:Yes. Do two or three sets of curls twice a week. The secret is to add weight or reps each workout. Worked for me, 23" and climbing.
Elephant
if that's natural, then great job bro. if it's not, could you post your cycle too? thanks.Elephant said:Yes. Do two or three sets of curls twice a week. The secret is to add weight or reps each workout. Worked for me, 23" and climbing.
Elephant
Chip Bronson said:23 inches!?!?!? post a pic bro. i'd love to see this.
jbigdog69 said:Ok guys!!! The secret to big bi's by "The Dog"
This particular muscle group is what I like to refer as a wear and tear group.
The bi's get a lot of daily movement or activity...sooooooooo
You must wear them out...but...you must get proper rest!!!
I generally have 3 days rest in between back and bi's.
This is the key...max rest in between sets...15 to 20 seconds!!!
With stations set up around the gym.
A good warm up is essential....3 sets stand up curls...25lbs for 15...30lbs for 12...35lbs for 10
now seated dumbell curls...1st set 50lb for 12 reps
now go to preacher curls...1st set 100lbs for 12
now go to stand up curls...1st set 125lbs for 12
now go to stand up hammer curls... 1st set 40lb for 12
now go to reverse grip bar curls... 1st set80lbs for 12
concentration curls... 1st set 40lb for 12
Now start over doing a total of 3 sets per category going up in weight for each consecutive set (Hint i go up to 100lb dumbells for my 3rd set) push yourself but be strict...This routine should only last 15 to 20 minutes...in and out
If your arms are not sore the day after I will kiss your anus!! lol
jbigdog69 said:Ok guys!!! The secret to big bi's by "The Dog"
This particular muscle group is what I like to refer as a wear and tear group.
The bi's get a lot of daily movement or activity...sooooooooo
You must wear them out...but...you must get proper rest!!!
I generally have 3 days rest in between back and bi's.
This is the key...max rest in between sets...15 to 20 seconds!!!
With stations set up around the gym.
A good warm up is essential....3 sets stand up curls...25lbs for 15...30lbs for 12...35lbs for 10
now seated dumbell curls...1st set 50lb for 12 reps
now go to preacher curls...1st set 100lbs for 12
now go to stand up curls...1st set 125lbs for 12
now go to stand up hammer curls... 1st set 40lb for 12
now go to reverse grip bar curls... 1st set80lbs for 12
concentration curls... 1st set 40lb for 12
Now start over doing a total of 3 sets per category going up in weight for each consecutive set (Hint i go up to 100lb dumbells for my 3rd set) push yourself but be strict...This routine should only last 15 to 20 minutes...in and out
If your arms are not sore the day after I will kiss your anus!! lol
GDSGFT said:That looks like fuckin overkill and I wouldn't recommend that training routine to my worst enemy!
Training a certain body part twice as hard doesn't necessarily mean you're going to see twice the gains. Shit, if that's your bicep workout, I'd love to see your back and legs workout.
The problem with working out such a small muscle to that degree is catabolism. I guarantee it's a recipe for over training and it will do more bad than good.
I don't think doing 27 sets for a bicep workout is solid advice.
Just my 0.2cents.
I have to call bullshit on the 23'' post a pic if your arms are 23 then whats the rest of the body look like, your fucking arms are almost double mine, what kind of cycle you have?Elephant said:Yes. Do two or three sets of curls twice a week. The secret is to add weight or reps each workout. Worked for me, 23" and climbing.
Elephant
ramboj70 said:I have to call bullshit on the 23'' post a pic if your arms are 23 then whats the rest of the body look like, your fucking arms are almost double mine, what kind of cycle you have?