I'm 210lbs with only 15.5 inch biceps. Please Help

[ultragainz]

try this for bis....only do barbel curls.....10 sets total..
first 5 sets..use your 10 REP MAX for 10 rep on all 5 sets....
sets 6-10...ONLY take off the weight ONCE which is only 10 pounds...and do that weight for 5 sets at 10 reps..do tris ext on the decline bench

 

[JOKER47]

I'm no expert, but I believe that if you want to increase the size of your arms, you need to focus more on your tri's. They make up 2/3 of the size of your arms.

Just my .02,
Joker

 

[Zyglamail]

I'm no expert, but I believe that if you want to increase the size of your arms, you need to focus more on your tri's. They make up 2/3 of the size of your arms.

Thats is true and a good point. I work tri's pretty hard myself and both my tri's and bi's are very stong, they just dont look like it

 

[JD Slim]

Holy shit did Ultragainz just say he is 160lbs and has a 20" gun
damn-it boy I bet you look funny , kinda like a crab






just kidding bro

 

[MuSuLPhReAk]

I found seated alternate incline curls work best for me.

 

[gorilla_boy]

I'm 210lbs and getting heavier, but my arms are pretty shit. (Only 15.5 inches!!!!!!!!!)

How tall are you?

Have you tried BB tosses? What about overhand grip curls? High cable curls? Lying on a bench and doing curls from the high cable(kind of like a reverse skull crusher)? I can think of lots...

 

[Mike P.T.]

bro u seem too concerned with just training your biceps for arm growth but u fail to realize that the triceps makes up 2/3 of your overall upper arm mass. make sure you are giving equal attention to your triceps as well. on your triceps day make sure you do the basics like heavy overhead triceps extensions with the e-z bar, skullcrushers, and weighted dips. your lack of overall arm size could also be because you overwork your arms in hopes that they will get big. u gotta remember, training is only the stimulus for growth. u need to let the muscle rest and recuperate if u want it to grow larger and stronger.

 

[Toenail Juice Z]

Re: Re: I'm 210lbs with only 15.5 inch biceps. Please Help

How tall are you?

Have you tried BB tosses? What about overhand grip curls? High cable curls? Lying on a bench and doing curls from the high cable(kind of like a reverse skull crusher)? I can think of lots...

I am 5ft 11". Since I began my cycle i've been gaining about 2 pounds every couple of days.

What are BB tosses?

 

[gmack]

the bros are right hit your tris hard since they are 2/3 of your arms..and use good/strict form good luck G

 

[gorilla_boy]

Re: Re: Re: I'm 210lbs with only 15.5 inch biceps. Please Help

What are BB tosses?

You do them with a partner. The first guy starts out and curls the bar 10 times and immediately hands it over to the second guy who does ten reps and hands the bar back again at which point dude #1 does 9 reps and passes the bar back to dude #2 who does 9 reps and passes the bar back to #1 yet again. #1 does 8 reps and hands the bar off... This is continued, with absolutely no rest in between until you get down to one rep.

15.5" arms? Start with 15 lbs a side on an easy-curl bar. Use good form and lower the bar THE WHOLE FUCKING WAY DOWN. I know it doesn't seem like much weight but your arms will be like rubber by the time you're done. Add 2.5 or 5 lbs the next week if you don't pussy out and find an excuse not to do them...