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2004/10/06, 07:22 PM
My chest is pretty thick if not completely solid yet. This make my biceps look kinda small or out of proportion. My work kept my tri from getting too small, but i need to increase my bicep as quickly as possible. I am starting a new exercise program monday. I think it will be something like chest and back/ tris and bis/ legs and abs with cardio in between those days. Rest saturday and sunday
What is the best exercise routine to increase the overall size of my biceps?
Thanx in advance for all your help including your answers to other posts. These often answer questions i didnt know i had.
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2004/10/06, 07:37 PM
First thing is bicep size is really dependant on genetics and it's going to take quite some time for your biceps to really grow, it's not going to be an overnight thing, it's taken me a little over a year and a half to get mine to a somewhat decent size for me and i had some good sized biceps to start from. But i think it'll take me another 2-3 years before i'm happy with the size of mine, but that's just me. As for exercise for shear size you want to go heavy in everything barbell curls, standing dumbell curls, hammer curls,close grip preacher curls......basically compound exercises. You can also try doing a search at the bottom of the page on bicep size, or bigger bi's. Good Luck
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2004/10/06, 09:46 PM
well how much you weigh? I mean theres no 5'5 120lbs guys walking around with 20in guns lol. If so i'd love to see, so I could laugh.
tris are 2/3s of the arm.
good program that worked for me
5x10 bb curls
hercules 2x15
pretcher curls 3x10
concentration hammer curl 2x15
or
db curls 4x12-8
cheat curls 5x5 ( heavy weight that you have to cheat)
concentration hammer 4x15
( you can up the weights, but go for that rep area)
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......quote the Andrew....nevermore
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2004/10/07, 04:45 PM
I guess I didnt make it clear above. I am changing my workout routine after 3 months. I understand about the triceps being the majority of the arm, but that doesnt help the look I want. I am exercising the tris however. My height/weight are 5'10"/218 lbs (dowm from over 240).
As for your 5'5" guy with 20 inch guns, I think my ex-boss would qualify. He weighed as bit more than 120 though. I always got a good laugh out of him and his overestimation of himself. He couldn't even tote drywall by himself. I always laughed at that.:big_smile:
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2004/10/08, 12:13 PM
your bicpes will also porpotionally be with your back, if your back is weak, then your bis are probably too.
Also under body strength is also porportional to your lower body strength, your body will only grow so much out of porportion, then it will halt growth. For most people that is.
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....I\'m probably in my underwear typing this......or maybe not!
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