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: : : : I have tremendous triceps and my bis are pathetic I have done the 5 sets per workout and the 20 sets per workout if anyone can help me get through this rough spot I will repay you somehow!!!!!!! : : Hmm. I guess the answer is pretty relevent to whether or not you're juicing, ne? : : If you're not, well, do you squat? Do you deadlift? How is your forearm strength? How much back work do you do? : : I find that if all the pieces are in place, I can get good bicep work from one or less sets per week (naturally). There's really not much advice I can give... Don't swing the shit around, with controlled form @ ~10 reps or so, make sure you're not limited by the strength of your forearms, do Squats, Deadlifts, Chins and Rows... : : While juicing, it's a slightly different ballpark : : -APF : How to put up to 1 inche to your arms in 1 DAY!!! : This is no joke, I've personaly tried it and it work! It is a simple routine that if it is fallowed well can add up to 1" to your arms in 1 day, this is a really tough routine to fallow but it is worth it. So here it is! : The routine : Do 3 sets of 8 reps on the barbell curl, use moderate weight and control the weight through all the motion. : Then do 3 sets of 10 on alternate curl, once again use moderate weight and control the weight. : Finally, and most importantly, you have to do this routine on a full moon night singing "Amazing Grace" (No, it's A JOKE!!!) Seriously you have to do this routine 6-8 times during the day with 1 hour between each time. After all the training session you have to ingest at least 100 g of carbs and 30 g of protein. Like I said this is tough but it work! : Ok, if I can add up to an inche in one day I could do it every week and have 20 inches arms in no time. Wrong, you can put up to an inche the first time, arter that your gains wont be that impressive, why? Because you can go over your genetic potential without steroids. So lets say that your maximum arm potential is 18 inches (of course you have no way of knowing that) and presently you have 15 inches arms, the first time you gain 1" so now you have 16 inches arms, the mext time you might put on 1/4 of an inche or 1/2 inche and so on... : Guideline for maximum results : 1.You have to stop training your biceps (that include back) for at least 5 days before the program. 2.Do it (the routine) 6-8 times durimng the day 3.Space your training 1 to 1.5 hours 4.'DON'T train any other muscles on that day 5.Eat 100 g of carbs and 30 g of proteins after each session (unless if you are on the Anabolic Diet, than eat 50-70 g of fat, or wait until the carb loading day)

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