Thread: Wuts The Best Exercises To Build Mass Fast On The Biceps!?

I like straight bar barbell curls and incline dumbbell curls for bicep mass. For triceps - close grip bench press, dips and skullcrushers.

Slow close grips yep.

my arms hurt just reading this thread...

the most important thing is to remember that your biceps and triceps are relatively small muscles and easily overtrained as they get indirect work from virtually every upper body exercises.

I like barbell curls, dumbbell curls, preacher curls, concentration curls, close grip bench press, french presses, push downs.

so would working bis and tris once a week would be best???

Once a week is pretty typical, just like other bodyparts.

My last bicep workout I only did 3 sets, because my tendons were so beat from back day. I would normally do around 7-9 sets or so of triceps work going mostly by how I feel.

Incline dumbell curls will do a great job for you if done properly. A combination of straight bar curls, incline dumbell curls, and reverse E-Z bar curls is what I use for my bicep routine.

Originally posted by JerseyPaul
I like straight bar barbell curls and incline dumbbell curls for bicep mass. For triceps - close grip bench press, dips and skullcrushers.

Perfect post for the question. Paul just gave you the very best of the best of arm excercises. ONe small note, if you (like me) have a difficult time with straight bar curls (bother my left elbow tendons), feel free to use the cambered bar(e-z curl bar).
One other good bi excercise is standing alternate Dumbell curls. You can change every other arm workout the incline db curls with standing Db curls.

Originally posted by Prince
the most important thing is too remember that your biceps and triceps are relatively small muscles and easily overtrained as they get indirect work from virtually every upper body exercises.

I like barbell curls, dumbbell curls, preacher curls, concentration curls, close grip bench press, french presses, push downs.

This is a good workout also. I'm kinda not crazy about the pushdowns for a balls to the wall power movement arm workout. I'd do DB over head extensions instead. I do the pushdowns myself every 2nd or 3rd workout though but the kid asked for the very best excercises for mass.

For biceps underhand pullups is an excellent choice.

Originally posted by Prince
the most important thing is to remember that your biceps and triceps are relatively small muscles and easily overtrained as they get indirect work from virtually every upper body exercises.

I like barbell curls, dumbbell curls, preacher curls, concentration curls, close grip bench press, french presses, push downs.

Exactly!

If you're moderate with your volume, and avoid failure, you can train virtually any bodypart several times per week.

Just because it's a small muscle group, and often involved in other movements, doesn't mean that it's so easily overtrained. One has to look at the entire picture, and that is beyond the muscle itself (i.e. the CNS).

If you want mass on your biceps make sure you have flawless form.

The average Joe and Josephine butcher the exercise making it practically useless.

Lift heavy and with good form and you will grow by heaps and bounds.

I agree with that last statement. Tossing 135 on a straight bar and making love to the bar on each rep isn't doing much for the Bis or the Lower back for that matter.

he he, making love to the bar. you paint quite a picture firepants! remind me to never train at that home gym of yours with you. I wouldn't feel safe. haha................j/k

sheeit GR8 you'd never see me doing it. Your afraid to train with me which means you must cheat alot huu? hahahahahahaha

Originally posted by Dante B.
If you're moderate with your volume, and avoid failure, you can train virtually any bodypart several times per week.

Just because it's a small muscle group, and often involved in other movements, doesn't mean that it's so easily overtrained. One has to look at the entire picture, and that is beyond the muscle itself (i.e. the CNS).

I agree, I think a lot of people blow the whole overtraining/overworked thing out of proportion.

Originally posted by firestorm
sheeit GR8 you'd never see me doing it. Your afraid to train with me which means you must cheat alot huu? hahahahahahaha

ha ha, just playin with ya bro. I would love to train with ya, it would give you a chance to beg for mercy trying to keeo up with the great one. ha. good times right. hows that weight comin along?

Originally posted by P-funk

I agree, I think a lot of people blow the whole overtraining/overworked thing out of proportion.

I would be willing to wager that the VAST majority overlook the whole overtraining/overworked thing... maybe not of the people on these forums, but I think people just don't get it... leaving time for recovery without leaving time for growth = no growth...

Originally posted by Dante B.
If you're moderate with your volume, and avoid failure, you can train virtually any bodypart several times per week.

Just because it's a small muscle group, and often involved in other movements, doesn't mean that it's so easily overtrained. One has to look at the entire picture, and that is beyond the muscle itself (i.e. the CNS).

Originally posted by P-funk

I agree, I think a lot of people blow the whole overtraining/overworked thing out of proportion.

I am SO glad you guys said this. I get my best results by training each bodypart twice a week, or at the very least a 3 day on, 1 day off split. The only bodyparts that I can successfully train once a week, and grow, are legs (the BP that I find the easiest to gain mass) and shoulders (which are plenty stimulated on chest day)..

Most of the time if I mention doing twice a week, I usually get a lecture by well intentioned folks, on how I am overtraining and will see much better results if I go once a week. Over the years, I must have tried once a week bodypart training at least 4 times. EVERY time, I lost strength and mass. In fact, my biggest improvement in raw bench press strength came when I trained bench press 3 times a week with moderate volume, like Dante said.

bottom line: different things work for differnt people!

if one workout a week was causing you to lose mass and strength, then the problem was most likely your workout... not the fact that you only worked it once a week... BUT... I whole heartedly agree that just because something works for someone, doesn't mean it works for everyone... you obviously know your own body and listen to what its saying... I'm in NO WAY trying to tell you to work out once a week... what I'm trying to say is working each body part once a week should NOT cause a person to LOSE muscle AND strength...

Originally posted by gr81
ha ha, just playin with ya bro. I would love to train with ya, it would give you a chance to beg for mercy trying to keeo up with the great one. ha. good times right. hows that weight comin along?

I know your just playen man, so was I. Weight is coming along GREAT! Something is going right for once. And yea man I'd train with you but even if I were on my last breath I wouldn't be begging for mercy, I'd just ask you to be sure they bury me with a set of Dumbells. hahahahaha

Originally posted by HoldDaMayo
if one workout a week was causing you to lose mass and strength, then the problem was most likely your workout... not the fact that you only worked it once a week... BUT... I whole heartedly agree that just because something works for someone, doesn't mean it works for everyone... you obviously know your own body and listen to what its saying... I'm in NO WAY trying to tell you to work out once a week... what I'm trying to say is working each body part once a week should NOT cause a person to LOSE muscle AND strength...

I agree that some, or even most people may gain with once a week bodypart workouts. But for me, I can't grow on 4 workouts per month. I seriously doubt it was my workout. I've been lifting for 12 years (I know, doesn't mean I've been doing it right ), but I have tried once a week like I said 4 times or so in the past. Take chest for example, I've tried both high and medium volume so 12-20 total sets. I have always lifted heavy meaning reps in the 4-8 range. After a couple of weeks, my flat & incline bench weight starts going down for the same number of reps. For me at least, if strength starts going down, mass follows. Likewise, if strength goes up, mass increases.

IMO, I think it is better to do low-moderate volume twice a week, then to do higher volume once a week. That's my story, and I'm sticking to it.