How to get bigger biceps

[Pr1mo]

I have 18.5-19" arms, but can't seem to get them bigger, what should i do suicides or supersets?

 

[SteveMobsterG]

And what, prey tell, is a suicide?

 

[ToastEater]

And what, prey tell, is a suicide?

I’ve heard of them but can’t recall now. Probably from 20 years ago...


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[stevesmi]

weighted pullups bro

but in the end not everyone has great genetics for arms

 

[MasonicBodybuilder]

What you want to do is a variety of exercise. Try them all. Different angles will make a difference. I would also focus on the more heavy, compound movements for growth. Things like chin-ups and heavy barbell curls. I would spend a lot less time on the iso exercises like dumbbell curls for reps.

 

[RickRock13]

If your arms are at 19" and you are lean and not fat you're doing pretty damn well

 

[CarlM]

Also worth a mention that at a certain point you're not going to add more mass to your arms unless you're gaining overall weight. There is a limit to the size you can achieve at a certain weight.

 

[cbbram]

jerk off more... works for me

seriously there's not really a big secret. eat more, train more, if you have the genetics they will grow. if your genetics suck you're probably at your full potential which as previously mentioned isn't that bad.

 

[Pr1mo]

And what, prey tell, is a suicide?

suicides are, for example if a guy starts off curling 60lb dumbells each hand, do as many proper reps with proper execution , form, breathing, then once you reach your max you lessen the weight to 50lb dumbells , then 40, 30 25's until you can't usually past 14 reps.

 

[Pr1mo]

weighted pullups bro

but in the end not everyone has great genetics for arms

I did those last summer for a few months, not a bad exercise for biceps