Best way to grow biceps???

[SisterSteel]

Re: Best way to grow biceps???

Stretching after exercises helps. Also don't just do high rep work with your biceps. Be sure to do some heavy curls as well.

[red crayon]

Re: Best way to grow biceps???

Keep a log book with notes too. That way you wont be repeating your mistakes. I have been keeping logs since the early 80's. It also helps you stay on track.

[SisterSteel]

Re: Best way to grow biceps???

Keep a log book with notes too. That way you wont be repeating your mistakes. I have been keeping logs since the early 80's. It also helps you stay on track.

It's a good idea to log everything in terms of your training, diet, etc...

[SuperSam]

Re: Best way to grow biceps???

It's a good idea to log everything in terms of your training, diet, etc...

I wish I would have kept a log to see my progress. I've never logged anything. If anything i should log my diet and see just exactly what im eating. Somedays i kind of add it up in my head but thats as far as ive ever gone.

Diet log, here i come!

[smoovy]

Re: Best way to grow biceps???

I ALWAYS write out what I'm going to train then log how I did. I also write out what I'm shooting for in terms of reps/weight and sets for each lift.

[Ironguruera]

I ALWAYS write out what I'm going to train then log how I did. I also write out what I'm shooting for in terms of reps/weight and sets for each lift.

OCD much? I just lift the weights lol.

[smoovy]

Re: Best way to grow biceps???

OCD much? I just lift the weights lol.

Man idk how people just go to the gym with no plan and start lifting. I tried that and felt like I made no progress, sticking with a routine keeps me on track and making progress. Plus its nice to look back in your journal from time to time and see how much stronger you've gotten.

[Encino_Mang]

Re: Best way to grow biceps???

If your doing a bunch of back / lat work your bi's are getting hit anyway, I just throw in a 3 - 4 sets of db curls or preachers...........then again I hate training bi's........I like hitting the compound lifts as heavy as I can to grow

[Ironguruera]

Man idk how people just go to the gym with no plan and start lifting. I tried that and felt like I made no progress, sticking with a routine keeps me on track and making progress. Plus its nice to look back in your journal from time to time and see how much stronger you've gotten.

Lol lemme rephrase. It's all in my head brother. I have a routine I mostly stick with. I swap out an exercise here an there etc. I'm not using the exact same thing every single time. I train more by bio-feed back. Some days I feel strong and endless energy other days not so much. I'm constantly progressing.


Compound lifts will hit all muscles. I don't train my triceps much these directly. However u definately need to hit biceps or triceps directly ESP when starting off! while yes my pressing moves hit my triceps....they grow way more when I train them directly.

I'm not pro by any means but I'm at 18" now and I think this next blast I can hit 19" with my new program and I'm 5' 6". I hadn't trained triceps in 2+ months here.
ImageUploadedByTapatalk1377967912.687705.jpg

[smoovy]

Re: Best way to grow biceps???

Lol lemme rephrase. It's all in my head brother. I have a routine I mostly stick with. I swap out an exercise here an there etc. I'm not using the exact same thing every single time. I train more by bio-feed back. Some days I feel strong and endless energy other days not so much. I'm constantly progressing.


Compound lifts will hit all muscles. I don't train my triceps much these directly. However u definately need to hit biceps or triceps directly ESP when starting off! while yes my pressing moves hit my triceps....they grow way more when I train them directly.

I'm not pro by any means but I'm at 18" now and I think this next blast I can hit 19" with my new program and I'm 5' 6". I hadn't trained triceps in 2+ months here.
[ATTACH]1652[/ATTACH]

Man I wish my arms could grow like that..

I'm pretty sure I'm the most genetically jacked up hard-gainer, haha. Orange and I are buddies, dude works out less than me and doubles my size no prob. I gotta work hard at it and be super strict with everything. Slow but consistent progress is where its at for me!

[MuscleAddiction]

Re: Best way to grow biceps???

Lol lemme rephrase. It's all in my head brother. I have a routine I mostly stick with. I swap out an exercise here an there etc. I'm not using the exact same thing every single time. I train more by bio-feed back. Some days I feel strong and endless energy other days not so much. I'm constantly progressing.


Compound lifts will hit all muscles. I don't train my triceps much these directly. However u definately need to hit biceps or triceps directly ESP when starting off! while yes my pressing moves hit my triceps....they grow way more when I train them directly.

I'm not pro by any means but I'm at 18" now and I think this next blast I can hit 19" with my new program and I'm 5' 6". I hadn't trained triceps in 2+ months here.
[ATTACH]1652[/ATTACH]

Nice IG...jacked my brother!!! We all have what works for us, it is good to write down goals, keep a journal, track your progress...but there are the elite that have the natural ability to be able to do it all in their heads. Most days when the wife and I are driving to the gym I am quiet and in thought...she asks "what's wrong?" I say "nothing... planning our workout"...I can map it out in my head too, and it comes with doing this for 20+ years. Zed has me on a program so it is a bit easier at moment, but will just log it here from now on, that way he can see the progress and modify as needed.

[Ironguruera]

U got it brother I plan that shit at work before I go. Sometimes while at the gym. I don't mean to make it sound like its all haphazard lol. "I'll do uhhh arms yes arms lol".

I have my favorite exercises and I simply rotate them by how I feel and what's available to use.

I'm going to try some slin then ill prob make a slin, tren, pl log for zed.

[MuscleAddiction]

Re: Best way to grow biceps???

U got it brother I plan that shit at work before I go. Sometimes while at the gym. I don't mean to make it sound like its all haphazard lol. "I'll do uhhh arms yes arms lol".

I have my favorite exercises and I simply rotate them by how I feel and what's available to use.

I'm going to try some slin then ill prob make a slin, tren, pl log for zed.

LMAO!!! Too funny, yeah that would be great bro if you could do that for us, coming from you is a bonus. When you have lived the lifestyle for many years it really is all you think, dream, and execute all day everyday!!! It is second nature at this point really...eat, train, eat, eat, eat, eat, eat, snack, sleep...repeat!

[smoovy]

Re: Best way to grow biceps???

How long it take you guys to feel like everything finally clicked and you were making great gains, super consistent, knew what worked best for you muscles to respond the very best, etc..?

I been lifting for 4yrs, but I'd have to say the first couple yrs I knew NOTHING about diet. Probably only been lifting for 2yrs with decent gains and smart eating/programming.

[Ironguruera]

How long it take you guys to feel like everything finally clicked and you were making great gains, super consistent, knew what worked best for you muscles to respond the very best, etc..?

I been lifting for 4yrs, but I'd have to say the first couple yrs I knew NOTHING about diet. Probably only been lifting for 2yrs with decent gains and smart eating/programming.

I've been lifting again 3 yrs +.
Once I got some decent size back is when I took off again.
Only thing holding me back for more size is more cals really.