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How to get Biceps??

M

maxi007

Banned
Hello , i am 6ft my body is average but my hands are thin . how to get proper biceps?

eating much results increase in stomach size but nothing help for hands

please suggest any proper workout and diet for increasing bicep
 
Heavy Compound lifts. Eat protein, and cruciforous vegetables, and some complex carbs slightly above your calorie needs for the day.
You will get bigger, and your stomach shouldn't increase in size except for increased muscle size.
 
How to get biceps? Be born without any defects? One already has "proper" biceps, barring any deformation or incident resulting in amputation.
 
@smakabby , i know with some process we can gain the bicep , that's why i want to know the proper diet and workout .
 
smackababy said:
How to get biceps? Be born without any defects? One already has "proper" biceps, barring any deformation or incident resulting in amputation.
Click to expand...

Yeah, I was going to suggest that if he was born with out any biceps, he try maybe contacting some scientists. I hear they just regrew some muscle tissue on rats recently using stem cells.

Otherwise, ya know... Maybe lift some weights????

Jeeez.
 
Keep in mind that 2/3 of the arm is the triceps. Work those just as hard.

Lift heavy or don't bother.

Skip the extra protein. Isn't going to do anything if you're not lifting heavy anyway.
 
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@z1ggy yeah , proper doesn't means i want heroic muscle ,i just want to increase the size .
please anyone tell the proper steps , means how many push ups .. etc
becuse i dont think only lifting will be a good suggestion
 
I think that lifting only is the best solution. Just do 3x10 of as many different variations of curls you can find. Preferably spend 60+ min just focusing on arms, be sure to flex in the mirror between sets, it helps promote blood flow to muscles and improve recovery.
 
ohk but i dont want to loose weight , i am already thin , i want to gain
are the mass gainer powders are good ??
 
Pantlegz said:
I think that lifting only is the best solution. Just do 3x10 of as many different variations of curls you can find. Preferably spend 60+ min just focusing on arms, be sure to flex in the mirror between sets, it helps promote blood flow to muscles and improve recovery.
Click to expand...
😛
 
Pantlegz said:
I think that lifting only is the best solution. Just do 3x10 of as many different variations of curls you can find. Preferably spend 60+ min just focusing on arms, be sure to flex in the mirror between sets, it helps promote blood flow to muscles and improve recovery.
Click to expand...

At 60 mins for a beginning lifter that would definitely be overtraining.

However; for biceps, all the variations of curls and even bent rows would work.

Some high weight/low reps and some low weight/high reps.

That said just a proper lifting regimen should produce good biceps if one has the genetics. Along with good nutrition and proper rest.
 
I don't think that only exercising biceps(es) will help him much. If you really wanna start exercising work on your entire body. Muscle tissues are very dependent on each other in terms of growth, you have to train other muscles as well if you want better results on hands. Exercising only one muscle will be time consuming and ineffective.
 
maxi007 said:
@z1ggy yeah , proper doesn't means i want heroic muscle ,i just want to increase the size .
please anyone tell the proper steps , means how many push ups .. etc
becuse i dont think only lifting will be a good suggestion
Click to expand...

Yeah. Lots and lots of push ups. As many as you can manage.
 
maxi007 said:
ohk but i dont want to loose weight , i am already thin , i want to gain
are the mass gainer powders are good ??
Click to expand...


Ive personally moved away from most supplemental proteins. never took mass gainers, because I would rather eat my calories than drink them and pay big money for maltodextrin (sugar)

up your calories if you want to gain weight. supplements can help, but only if your diet is on plan.

as far as big biceps, train them more often. I have had decent arms even when I trained for strength and only did arms once a week. I have since moved to 2 arm days a week with moderate weight and much more controlled movements and have seen decent gains in size and fullness.

I would do 3-4 movements 3-6 sets per movement, 18-22 sets per workout. moderate rep range around 8-10, but as high as 12, maybe 15 or so every now and again. you can drop to as low as 6. The biggest thing is to work towards the pump, don't burn them out on the high side, and don't use so much weight you are cheating a lot to get your reps.

I am a fan of the 'hanging' style curls.
spyder curls using incline bench vs preacher
incline dumbell curls
bent over concentration/isolated curls

and always include hammer and/or standing straightbar/EZ curl bars.

here's my "pro" tip. lean foward a bit on the standing curls, keeping the movement of the bar more straight up and down rather than through an arc. I find this keeps more tension on the biceps vs going through an arc. in an arcing movement as you get towards the upper 1/3 the lift, the lift gets easier (less stress on the biceps) and actually at the top of the movement there is little to no stress on the muscles.


ALL THAT SAID... your genetics will need to be there to grow big biceps. I have decent biceps, but as stated, to have big arms, you need big triceps. fortunately for me, my genetics include decent tris... one of my most dominant body parts. I have seen people with bigger biceps than me, but to have that good thick look, you need to have tris

18.5" @ ~210 lbs
1469973_10201696642851059_1920811253_n.jpg


4 months or so later
19.25" @ just under 200 lbs
10325515_10203005086201325_9008326464787818753_n.jpg
 
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After these tip i should join a gym , as there are not sufficient gym products in my home rather than dumbell, bar
 
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