Thread: how to build biceps

Bench, squats and deads.
Throw in some pull ups.....all you need.

curls,pull ups,bench press.

Idk how much bench would be hitting your bis. Pulling movements are better. Stick to compound lifts, maybe an isolation exercise or two.

Deadlift, Squat, Bench, Row. All you really NEED for any sort of physical development.

Listen to the fellow members. Compound exercises are key to building a good physique.

Other than that, try changing frequency. If you train biceps 1x week try to train them 2x, 3x (reduce volume accordingly). On the other hand, if you arte training them more than once a week, try reducing frequency. It works for me

cheers guys (Y)

I only half agree to what the rest have said. As you stated you have only been training 5 months (you're still a beginner) sure as hell stick to the big, compound movements and try to increase the weight or reps over time especailly if your small and weak. However this won't work for ever and if you think your biceps are underdeveloped or holding you back somewhat you can feel free to train them directly it aint gonna kill you! Just be sure to use reasonable parameters (frequency, volume, intensity) and when you get the most out of thos exercises drop them and go back to other/old exercises.

Are you eating enough cals?

Originally Posted by fufu

Are you eating enough cals?

Good point by Fufu. If you are seeing gains in size to most of your body and strength improvements are coming along nicely then chances are your eating enough to promote growth and your biceps aren't growing due to programme design, neural or structural factors (the latter two being the most certainty.) however if you not gained any weight at all and strength as marginally if not at all increased then with whatever you do for your biceps your pissing in the wind!

jah, nothing will grow if you don't eat enough.

Usually you won't find someone who is growing all around but not in the arms. There is just a mental stigma of not having big guns that alot of guys seem to suffer with. Society recognizes big biceps and pecs over any other muscles so naturally people focus on them and become neurotic about it.

Of course it may be something else...

precher curls 4x6 this is for peek
barbell curls 4x6 this is for mass
cable curls 4x12 this is for cuts


do arms on there owne day

Originally Posted by fufu

jah, nothing will grow if you don't eat enough.

Usually you won't find someone who is growing all around but not in the arms. There is just a mental stigma of not having big guns that alot of guys seem to suffer with. Society recognizes big biceps and pecs over any other muscles so naturally people focus on them and become neurotic about it.

Of course it may be something else...

No I don't agree. Some people with very good genetics can...but others will have to specialise/emphasize at least one body part in their training. The tape measure doesn't lie. I can put up better numbers on my bench and oh press and grow but my arms will still measure the same..it's because my triceps don't recieve enough stimulation from these movements if I did place more stress on my triceps by selecting other movements I'll bet those suckers will grow eventually.

Take the post above with his 'bicep routine' ....'peak' 'bulk' 'cut' .....load of horse shit BUT I bet it works for him..

I see guys do squats they're legs grow. I see guys 'train their guns' frown all we like they'll still grow. If I had to choose one I know what I'd pick...But why not best of both worlds