arm growth...

[cyber]

how grow ur biceps....easily without protien suppp

 

[Arnold]

Train them.

Protein supplements are not necessary as long as you're getting adequte protein from your diet, which many people find difficult to do.

 

[BENCHPRESS]

Try using exercises that are good for building mass.The barbell curl is a good one.Just load on the weight and aim for around 10 good slow reps.Concentrate on the negative.I do this exercise as a superset with dumbbell curls.Gives me a great pump.Preacher curl is also a good movement.

 

[Scotty the Body]

There's plenty of good exercises and routines for blasting your bi's but don't forget the rest of your body. When was the last time you saw a guy with HUGE arms but a puny chest? Never. You gotta go for the whole package.

 

[Orange357]

rows

 

[mikeCFD]

I have a strong belefe that no mater what you are doing in the gym its what you put in your mouth thar determinds your results you need the right amount of pro,carbs,fat to grow nutrition is 70% of getting top your goal.....Or you can juice

 

[realdeal]

this is probably the best answer for this question and i got it straight out of the mouth of Arnold. I have been doing this for the past 5 months and already gained 1 inch on my arms. When you do any bicep exercise imagine your bicep growing each rep, its a mental game you play with your body. I do this for every body part, and no joke it works. I even asked a Psychic, if there is any easy way to get bigger muscles and he said that too. think about, while your doing the reps, you will get a pump like no other.

 

[quantum]

As above, train, heavy, use good form.

 

[Bigtex111]

Don't forget the reverse moves that pump the brachialis under your biceps. It helps to raise the biceps up and appear larger.

 

[tiger26]

i gained .5 inch in two months.. try not to do the same exercises every 2weeks.. this will maximise its growth.

 

[goldtips]

So tiger do you recommend switching up bicep exerises everyweek? I tend to do the same bicep exercises everyweek. Plus how many different exercises,sets, and reps do you recommend I do on bicep/shoulder day?

 

[tiger26]

For biceps i tend to do around 3 different exercises, 5 sets each. 8-12reps. For every workout i changed the exercises. This would prevent my biceps from getting used to the same workout twice thus maximising growth.

 

[urikaburi]

Try spider curls...

 

[Robboe]

Originally posted by Scotty the Body
There's plenty of good exercises and routines for blasting your bi's but don't forget the rest of your body. When was the last time you saw a guy with HUGE arms but a puny chest? Never. You gotta go for the whole package.

YES!

Big arms belong to big guys.

I'd like to congratulate Scotty for his nomination for the "best reply to an arm question" award.

Orange also should also be in contention.

 

[Neil]

5-6 intense sets, eat lots and squat.

 

[gopro]

Big arms will come with increased overall body size...a basic routine of...

-squats
-bench press
-bent rows
-deadlifts
-military presses

Will help get you big. After you have built a good foundation you can start to add in basic bicep and tricep builders like barbell curls, dumbell curls, CG bench, and skull crushers.

Plus you must eat well and alot, and rest and recover.