What are some exercises to get wider, thicker biceps ?!
Question: What are some exercises to get wider, thicker biceps !?
I started curling very little weight, now I have 60 pounds on both sides of my curling bar, and doing many reps of those, around 9 times for 3 sets!.!.!.I'm tall so my arms are long, I understand I need more muscle to make them pop out, bu they're still very thin, when i flex they're a little bigger than before, but after these large gains, there's little difference!. My pecs are large from other exercises, same with triceps, this only seems to be with my biceps!.!.!.!.any exercises to make them thicker/wider and all out bigger!?Www@Answer-Health@Com
Answers:
Hey Dane,
You should only train your arms twice a week once hard and once easy, just to flush them!. Do 4 sets of wide grip barbell curls to start!. First set 8-10 reps!. Second 6-8!. Third 4-6!. And the last 20 reps!. Pick your weight accordingly!. You should pretty much go to failure on the last 2 sets!. Alternate with triceps, they're a system and should train together!.
Next do seated dumbell curls with a hammer/twist at the end!. On an incline bench is even better!.!.!.harder to cheat!. Do the same progression as before!.
Lastly do some cable curls!. Alternate with dips!. The next time you do your hard workout keep the barbell curls, but alternate in different auxiliary bicep exercises!. If you've been doing the same exercise for more than a few weeks your results will stagnate!.
Remember, rest is just as important as exercise, this is when the growth occurs!. Be care-full not to over train!.!.!.hence easy second day!. Within the first 30 minutes after exercise have 8-16 oz of low fat chocolate milk with creatine added in!. Your post workout meal needs to be low fat and a 4-1 ratio of carbs to protein for maximum effect!. For more tips and articles use my link below!.
Good luck!Www@Answer-Health@Com
You should only train your arms twice a week once hard and once easy, just to flush them!. Do 4 sets of wide grip barbell curls to start!. First set 8-10 reps!. Second 6-8!. Third 4-6!. And the last 20 reps!. Pick your weight accordingly!. You should pretty much go to failure on the last 2 sets!. Alternate with triceps, they're a system and should train together!.
Next do seated dumbell curls with a hammer/twist at the end!. On an incline bench is even better!.!.!.harder to cheat!. Do the same progression as before!.
Lastly do some cable curls!. Alternate with dips!. The next time you do your hard workout keep the barbell curls, but alternate in different auxiliary bicep exercises!. If you've been doing the same exercise for more than a few weeks your results will stagnate!.
Remember, rest is just as important as exercise, this is when the growth occurs!. Be care-full not to over train!.!.!.hence easy second day!. Within the first 30 minutes after exercise have 8-16 oz of low fat chocolate milk with creatine added in!. Your post workout meal needs to be low fat and a 4-1 ratio of carbs to protein for maximum effect!. For more tips and articles use my link below!.
Good luck!Www@Answer-Health@Com
Work on those triceps!. Your tri's is what makes up the bulk of your arm!. You have diffrent heads on your biceps!. Try dumbell curls, hammer curls, and some lower cable curls!. Do that with your standard curling bar (ez bar)!. That would work your biceps!. Goto bodybuilding!.com for some more routines for just biceps!. Good Luck!Www@Answer-Health@Com
best overall mass builder for biceps would be standing straight bar(olympic bar) curls or preacher curls!. And an addition to what the above poster said!.!.!.!.sigh!.!.!.triceps have different heads also!.!.!.!.!.!.!.tricep!.!.3!.!.!.!.!.!.!.!.bicep!.!.!.2 rolling eyesWww@Answer-Health@Com
take vitamins from gnc and do push ups and sit ups with legs on chair go here for more tip
http://www!.mensfitness!.com/fitness/
http://www!.youtube!.com/watch!?v=3fU_8kJeX!.!.!.Www@Answer-Health@Com
http://www!.mensfitness!.com/fitness/
http://www!.youtube!.com/watch!?v=3fU_8kJeX!.!.!.Www@Answer-Health@Com