WORKOUT

[HARDKOREBJ]

what can i do to get bigger.im up to 13.5 inch biceps.i do various arm exercises.mostly dumbells.arm curls,bench press.i do light weight till i get use to it.then i move up.i go 20-30 min.3 days a week.i ride 3 days a week on my bike for 30 min. 5-10 miles.

 

[jcgirl]

High repetitions, low weight.

 

[MinkSoul]

don't know...

i don't work out...i work on a press...



a POS Web-Leader...

 

[Dillinger]

Actually, jcgirl - high reps, low weight make you stronger and more toned but not BIGGER. If you want bigger biceps you go for higher weights, lower reps. Bigger doesn't necessarily mean stronger.

I mix up my workouts - mostly doing the high reps, low-med weight. Occaisionally mixing in high weigh workouts...

And do not lift weights every day - allow at least 48 hours in between work outs. Run inbetween, every other day - (or more often) - I run an hour at a minimum, every other day.

 

[GuyJD]

what can i do to get bigger.im up to 13.5 inch biceps.i do various arm exercises.mostly dumbells.arm curls,bench press.i do light weight till i get use to it.then i move up.i go 20-30 min.3 days a week.i ride 3 days a week on my bike for 30 min. 5-10 miles.

For your biceps, try the Ironman sets: First, you should only use barbells or dumbells that are half your max. For example, if your maximum curling weight is with 65 pound dumbells, use 30 pounds. Ironman sets consist of 21 reps. Perform 7 reps of first half curls (thigh to middle), 7 reps second half (mid to chest, and 7 reps of complete (thighs to chest). If you do them right, you should feel a serious burn by the time you've gotten to the middle of your first set.

For your triceps, I would recommend closed grip bench presses. They are great for size. Then finish your arm workouts with pushdowns for shaping.

Your workout should last from 45 minutes to an hour and a half if you want a good burn.

 

[KillerMuffin]

What GJD said, with one addendum. Don't forget to eat. 5-6 times a day. And seriously hydrate. You can lift heavy or go home til the coyotes quit howling, if you don't eat correctly, you're not going to gain a lick.

One other consideration, your metabolism. If you're one of those people that can eat like you have a hole in your neck and you don't gain a pound, you're gonna play hell making gains with muscle. Figure out your metabolism and body type, eat appropriately, drink appropriately, supplement appropriately, and lift heavy.