Thread: big bi's

Remember first and foremost, that triceps are 2/3-3/4 of your arm, so biceps are hardly a concern. Some people like high reps, but I would say that I more often hear heavy for arms. I stick within 6-10 reps pretty much.

Do a heavy barbell movement for 3sets of 6-8 reps followed by a lighter dumbell movement for 10 -12 reps this way you get the best of both worlds.

thanks guys

Originally posted by tjwes
Do a heavy barbell movement for 3sets of 6-8 reps followed by a lighter dumbell movement for 10 -12 reps this way you get the best of both worlds.

I like that routine also cable curls are good to go light and finish your routine on,I even finish arms off with chin ups

Originally posted by titans13ae
to get big arms do you have to do heavy wieght
some people have told me that your form is way more important than wieght,
how do yall get big arms

Form is always important, but to stimulate growth you need to use enough weight to give the muscle reason to adapt.

If you use perfect form with a 2lb dumbbell I guarantee that your bicep will not grow.

I like to start with a set of two of heavy hammers, and do mostly barbell or machine preacher bench for the rest. I also like seated incline dumbell curls, but never really felt that they did that much for me. I also like sometimes to finish with a set of bent over concentration curls.

Much to my surprise...I always used cables as a finisher BUT recently I used cables sometimes early in my routine and went heavy with good form...my arms responded very nicely! I think a lot has to do with optimal form/max weight combined with variation to constantly shock the muscles.

AND of course train triceps VERY hard since they twice the size of the biceps

i find reverse s/b curls with heavy weight work really well if bein doing them for the past 3 weeks and iv seen alot of improvement

iv*

3 sets of 5-8 reps for strict barbell curls is what i use for mass

for length i have found nothing better for me then to go to the lat machine and put a bench under the bar. hands touching together and palms facing me, i lay down and let the weight pull my arms straight up and then i lock my upper arms. then i pull the weight down to my forehead and go slowly back up. i think they help shape the bicep nicely too as i get a great contraction.

Barbell curls rock, the only problem I have with them is my back from time to time, my lower back and ab work though has helped alleviate most of that. I do admit to liking heavy, Scott bench work machine style though (not free weight).

I find it funny how people are talking curl this and curl that when tri's make up 2/3 of the upper arm and should be the real focus to "big arms"

Anyway, squat till you drop, your arms will be huge.

Originally posted by Scotty the Body
I find it funny how people are talking curl this and curl that when tri's make up 2/3 of the upper arm and should be the real focus to "big arms"

I was just going by the threads name but that's a good point

Originally posted by MeanCuts
I was just going by the threads name but that's a good point

Doh Thought it said "big arms" K, I'll STFU now.