Biceps

[Hard Gainer Blast]

I need some advice on how to add mass and width to my bi's. I am 5'11" 150 i have great strengthe just not the mass. I curently take three weight protien shakes a day along with creatine. What is the best exercies's that have worked for you guys thanks

 

[hittman]

how long have you been working out?
how many meals a day do you have?

 

[Mindwraith]

I assume you're eating clean, but eat a whole lot more. If you are 5'11 and only 150 lbs then you could stand to eat a good 3400+ calories a day (a lot of meat (loin beef, chicken and turkey), try this for a good two months. Also what is your routine?

My routine is this:

I do my back and biceps on Sunday's:

Dead Lifts 10, 8, 8, 6 (same weight as squats)

Bent over Row or TBar (alternate) 4x8 (this hits the biceps some as well)

Chinups 3x10 Palms facing out (this also hits biceps and lats)

Barbell curls 5x5 (first 2 CNS Stimulation 3 min rest)

I do barbell curls usually starting with 95% of my 1 rep max on the first 2 sets, I can normally pump out two reps. I take a 3 min break and do it again, this gets muscle recruitment which from your post sounds as though you're ok on. But I do it anyways.

Then I drop down to 75% of my 1 RM and pump out 3 more sets of 5, 30 seconds apart.

Dumbell Preacher curls 5x5:

On these I work on my weaker right arm but I still do both arms, 30 second rest, I try and move up 5 lbs every week if I can. These you can spot yourself on using the other arm if you have to, but try not to.

Chinups 3x10 Palms facing in:

This works your biceps and forearms pretty good, I rarely pump out 10 even on the first set since I weigh 180. Since it is a compound exercise it should help pump out more hormones and stimulate growth.

After this I take the barbell with 60% 1 RM and pump out as many reps as I can, close grip, up to 15, if I hit 15 I do one more set of as many as I can. I'm not sure what this does, I'm still experimenting with it, but it does give ya the pumped look and feeling of soreness when its all over.

stretch:

I stretch my biceps after the workout along with everything else, put your arm out to your side and against the wall with your hand facing the wall then slowly turn around to stretch your shoulder and bicep. You should be able to see the back of your hand thats against the wall when you turn around as far as you can go. Try and feel your bicep stretch.

You're going to feel sore till at least thursday if you do this on Sunday. By the time sunday rolls around again you should be able to lift more.

EDIT: Oh yeah, don't forget your Triceps, I do those on chest day. Working your triceps really improve arm size as well, and actually seem to make your biceps look that much bigger. Since Triceps are half your arm. This will improve your bench press too.

 

[gymtime]

Good post MW.

I'll just add this: Don't rely on those shakes for protein. If you want to gain size you MUST EAT REAL FOOD and use the shakes as they were intended, as supplements, as in "supplement" to a regular diet.

Focus more on lean meats.

 

[Mindwraith]

Yep he's right, as I said, loin beef, turkey, tuna and chicken are good sources. The easiest way to get enough is to eat lunch meat cuts, its pre-cooked and cut and measured out to where you can know how many grams you're getting. You can always go to the fridge and grab a slice or two with some cheese. And it doesn't involve so much cooking and defrosting time. (I always forget to lay out the meat before I go to work)

Eat lots of pasta for complex carbs.

Eat whole wheat bread get rid of the enriched kind.

Also drink plenty of milk which not only has lots of calcium but protein as well. You'll need a lot of calcium.

Oat bran is another good source of protein, grab a bag of arrowhead mills oat bran and take a large spoonful of that with water 6 times a day. Thats about 25g of protein and 20g of fiber.

"Solid Protein" bars double chocolate is another way to go, I like the taste, its not too bad at all with water.

Get some amino tabs, you dont need but 2 tabs a day for the 2k mg tabs.

Creatine is fine, just take a break now and then it can really build up and dehydrate you over a long period of time.

Grape nuts cereal has lots of calories and complex carbs.

Drink tons of water, avoid caffine.

Sleep as much as you possibly can.

And wash your hands before you eat for christ's sake you're a mess!

 

[Hard Gainer Blast]

Thanks for the reply's, The thing is i am in the army over in kuwait right now and my food sources are limited yet still pretty good.

I eat breakfast at like 6:30am eggs, ham, and waffles pancakes, and some fruit.

Lunch is usually my pasta and stir fry meal, salad, and a fruit juice.

Dinner is normally chicken, or pork with some type of pasta and salad and bread. In between meals i drink a weight gainer shake with a scoop of added protien

I work my bi's with my back routine doing

deadlifts, lat pulls (wide and close), barbell rows, barbell curls, concentration curls, and either cable one arms or hammer curls

and i work my tri's with my chest....tri's are gettin huge.

any more suggestions thanks again guys.

 

[rjl296]

stick to the basics for bi's ie chins for back/ biceps, bb curls db curls. dont go near a cable station. i used to do around 6 sets / week for biceps

 

[The Architect]

straight bar curls would be my first choice, then I would say single armed preacher curls- those are a must

 

[skaman607]

try the 5x5