Please tell me the exact workout for big biceps

[khuram]

I tried but i m not stisfied with my biceps. somebody please tell me a workout for big biceps..........

[ChinPieceDave667]

I'll tell ya one thing, doing tons of bi curls will not get you bigger arms. You need to do heavy Barbell rows, squats, deads and bench ... and then do one or two curling exercises.

What does your workouts look like?

[hrdgain81]

Originally Posted by ChinPieceDave667

I'll tell ya one thing, doing tons of bi curls will not get you bigger arms. You need to do heavy Barbell rows, squats, deads and bench ... and then do one or two curling exercises.

What does your workouts look like?

^^ agree, and I would add in chins/pull ups my bi's are always fried after those two "back" movements.

[Eric3237]

Yeah,I think chins/pulls will do more for your bi's (as far as size) than rows but yeah that's the idea what Dave said.

[tjlaplant]

The way I have earned my biceps is from heavy shoveling. Using my legs, arms and back. if you have somewhere to shovel do it.

[_Wolf_]

u cant squat ur own bodyweight. i wouldnt worry about my biceps if i were u. id be more concerned with my strength on the big 3.

[lefedex]

[quote=ChinPieceDave667;30774]I'll tell ya one thing, doing tons of bi curls will not get you bigger arms. You need to do heavy Barbell rows, squats, deads and bench ... and then do one or two curling exercises.

How squats help in getting big arms???

[ChinPieceDave667]

Originally Posted by lefedex

How squats help in getting big arms???

It's not just squatting, anything that involves most of the body in an exercise. I'm not saying to exclude arm work. But people think that doing an "arm day" with 18+ sets of arm work will get them big arms. You might see alittle grouth for a little bit or when new people start, but in comparison to doing upper/lower, pull/push or full body you would make better gains not just in the arms but all around.

http://www.bodybuilding.net/training...ding-1293.html

Benefits of Whole-Body Routines vs. Split Routines

First, the endocrine response. According to modern sports science, the more muscle mass one uses in a training session, the greater the endocrine response; in other words, the more hormones that your body will release in response to your training. The old-time programs trained all the muscle groups in each workout; that’s a lot of muscle mass. Consider the gush of hGH and testosterone that would be sent coursing through the body after a workout that included heavy squats, deadlifts, standing presses, bent-over and upright rows, bench presses, DB swings, snatches, etc. And consider the muscle-building and fat-burning effects of all this hGH and test free-flowing through your system. Now, try to imagine how very little the squirt of hormones would be after a shoulder workout of seated DB presses (at least standing you would be getting some leg work, however minimal), lateral raises to the front and sides, bent laterals, and maybe some cable laterals for a little extra striation-training. Or worse, a ‘heavy’ arm workout: preacher curls, incline DB curls, maybe 21s to get a good burn; then ‘skull crushers’, seated French presses, and some pushdowns for the outer head, man. Diddly in the way of muscle-building and fat-burning! The training effect upon the endocrine system may also explain why the trend in full-body routines went from as many as ten or more drills down to half that: The abbreviated routines allowed the lifter to finish the session within 45-60 minutes, which maximized hGH and testosterone while minimizing the catabolic hormone cortisol. The old-timers may not have fully understood why the shortened routines seemed so much more productive than the original two-plus-hour marathon workouts, but they knew what worked and they stuck with it!

Look, the muscles of the human body work as a unit. What kind of work in the real world is similar to leg extensions? Nothing that I know of! But squatting with a heavy weight is a movement you would do when brute strength is needed to move or lift something.

And another thing... doing heavy basic movements like squats, deadlifts and bench presses works ALL muscles of the body and triggers full body anabolism.

Your body won't produce much of a metabolic response from leg extensions and concentration curls. Sure, you'll get a pump, but it's highly unlikely you'll get much growth stimulation.

But a workout with a couple heavy sets of squats, bench presses, dips, and chins will stimulate muscle growth like crazy. And not just localized growth in a few muscles. Your body will respond metabolically with overall muscle growth.

[Riddick2112]

I can vouch for what's being said here. I've added 1/2 an inch to my arms since Jan this year and all I do are squats, T-bar rows, deads, chins, benches and OH presses.
Chins are an especially good arm movement because they work the bicep from both insertion points.

I seem to recall reading somewhere that a good rule of thumb is that to add a 1/2" to your arms you'll need to gain about 10lbs. Does that sound right???

[markdk86]

Just to add. Bicep size and shape for the most part is actually genetic. Granted training and diet will get it bigger but it will only take it so far.