Help? Bicep Exercise for Mass/Size?

Swizz

Anyone know any Bicep exercises to increase Mass/Size? and possibly forearms? Techniques? Videos?

Degsy

Swizz wrote: »

Anyone know any Bicep exercises to increase Mass/Size? and possibly forearms? Techniques? Videos?

Try bench pressing for your biceps and deadlifting for your forearms.You really shouldnt be concentrating on you arms,work the whole body and your arms will grow faster than if you just isolate them.

cardio,shoot me

degsy, im sorry i gotta question your knowledge for posting bench press as a bicep exercise

podge57

for biceps, i think form is more important than the actual exercises - keep your elbows tight, squeeze and hold the static contraction, and go slow on the negative

even though people give out about machines, i find machine preachers to be good, along with hammer curls

celestial

Degsy wrote: »

Try bench pressing for your biceps and deadlifting for your forearms.You really shouldnt be concentrating on you arms,work the whole body and your arms will grow faster than if you just isolate them.

Eh?!

For biceps, bicep curls, also dumbbell rows are a good bang for your buck, as well as chin-ups.

Hanley

podge57 wrote: »

for biceps, i think form is more important than the actual exercises - keep your elbows tight, squeeze and hold the static contraction, and go slow on the negative

even though people give out about machines, i find machine preachers to be good, along with hammer curls

I really like machine preachers too.

NickNolte

Also bare in mind that if you're looking to increase the overall size of your arms, you should put more effort into your triceps. Triceps make up 2/3 the size of the arm and excentuate the biceps.

Degsy

cardio,shoot me wrote: »

degsy, im sorry i gotta question your knowledge for posting bench press as a bicep exercise

Its not as such but it results in an overall mass increase in your arms.
Endlessly doing bicep curls and not doing anything else is a waste of effort.
Just my two cents worth.

NickNolte

Degsy wrote: »

Its not as such but it results in an overall mass increase in your arms.
Endlessly doing bicep curls and not doing anything else is a waste of effort.
Just my two cents worth.

You specifically said 'try benchpressing for your biceps' which is completely wrong. Bench presses will work your triceps to a good degree but not your biceps. It's bad advice if you're just going to *assume* that the OP had planned on doing endless sets of bicep curls.

Swizz, as was already said (and the point I think Degsy was trying to make) is that you need to concentrate on your triceps more than your biceps to get larger looking arms. The best exercise to do for your biceps themselves, in my opinion, is the barbell curl, gradually increasing the weight as you're able to do so. If you start with a warm up and then 5 heavy sets, followed by two other bicep exercises (4 sets of each) then you only really need to do your biceps once a week max.

arybvtcw0eolkf

Hanley wrote: »

I really like machine preachers too.

+1 on this one.

Followed by hammer curls.

HEAVY!.

The Davestator

This is prob a bit obvious, but in order to build any muscle / put on size, your diet must be decent and you must be getting enough protein. Some good sugestions above but you wont get the results you deserve for your hard work without a good diet.
As for exercises, chins for biceps and dips for triceps are functional and use only your body weight.

Hanley

The Davestator wrote: »

As for exercises, chins for biceps and dips for triceps are functional

What "function" do they train?

nice_guy80

i love (and hate) dips. especially weighted ones.

i find my biceps are too sore/tired to do more than one isolation exercise after doing over compound stuff

maxxie

incline dumbbell curls really target the bicep, + reducing cheating
preacher curls & concentration curls too.
Try supersets, biceps then triceps, get a good pump! loads of blood into the arm! good workout!

as for bench pressing for biceps! joker!

jayoo

So if you are doing your compounds, pick the last one that involves bicep as a secondary muscle, for example chin ups bor, and then as soon as u finish the last rep of last set have some dumbells there and finish arms of with few sets of bicep curls,

this way you are still giving the most time to the bigger more deserving muscles, yet still hitting them

this way is also good as it shows just how hard the biceps work when used in compounds.

its quick

Vampireskiss

Degsy wrote: »

Try bench pressing for your biceps and deadlifting for your forearms.You really shouldnt be concentrating on you arms,work the whole body and your arms will grow faster than if you just isolate them.

Bench pressing for biceps. Have you ever heard such rubbish

Jak

Actually he has a point.

Without wasting much time on this, it is of course true that targetted bicep excersises are the best way to build biceps (preachers, underhand close grip chins, cable curls etc.), and pairing this with heavy tricep work (dips mainly) is the way to build bigger arms that don't look completely disproportionate. A good cycling of heavy and constant tension sessions will yield results and keep it different enough to encourage growth.

However Degsy is correct in so far as benching does involve triceps and to some degree biceps. It depends on what you include in your 'bench' session. If your idea of benching is 3 sets of 10 and you have been going to the gym for more than a month then you are possibly wasting your time for arm development - and likely chest development.

My current bench session has 13 sets under the bar, followed by a few sets of dips and pushups. The variation of wide grip, endurance, heavy and 3stops etc. leaves not only my chest, but also my shoulders and arms knackered by teh end. The point is that for the last 3-4 months I done no 'arm specific' session bar the above in any week, and yet my arms have maintained around 17.5-18inches.

Now I am not saying do bench for your arms, but a good benching session alone - if you have time for nothing else - will do more for your general upper body development than anything else. Including development of forearms, biceps, triceps and shoulders.

JAK

Degsy

Vampireskiss wrote: »

Bench pressing for biceps. Have you ever heard such rubbish

Did John Berardi not tell you about it?
Show me somebody who benches a lot and i'll show you somebody with big arms.

Vampireskiss

Degsy wrote: »

Did John Berardi not tell you about it?
Show me somebody who benches a lot and i'll show you somebody with big arms.

How does that prove anything sure they may bench alot but sure they could also be training their biceps with barbell curls and alternate dumbbell curls

kevpants

Vampireskiss wrote: »

How does that prove anything sure they may bench alot but sure they could also be training their biceps with barbell curls and alternate dumbbell curls

I haven't curled or done any direct bicep work in roughly a year ( I started last week though to try and remedy an elbow injury). My arms are 17 inches.

Vampireskiss

kevpants wrote: »

I haven't curled or done any direct bicep work in roughly a year ( I started last week though to try and remedy an elbow injury). My arms are 17 inches.

Yes but did you only do bench presses? Im not denying that there are some exercises that while primarily are for other bodyparts they do hit the biceps in a secondary fashion for example alot of back exercises hit the biceps

kevpants

Vampireskiss wrote: »

Yes but did you only do bench presses? Im not denying that there are some exercises that while primarily are for other bodyparts they do hit the biceps in a secondary fashion for example alot of back exercises hit the biceps

True but what I was trying to emphasise is that people who want big arms think biceps. You just did in the above post. My arms aren't that big but any mass is mostly tricep.

Hanley

kevpants wrote: »

True but what I was trying to emphasise is that people who want big arms think biceps. You just did in the above post. My arms aren't that big but any mass is mostly tricep.

Shouldn't you be in the gym?

Vampireskiss

kevpants wrote: »

True but what I was trying to emphasise is that people who want big arms think biceps. You just did in the above post. My arms aren't that big but any mass is mostly tricep.

I agree with you. The triceps are a much bigger part of the arm than biceps and are hit to a significant degree with benching to hit them more one would use a narrower grip and lower the weight just below the chest as oposed to midchest with regular bench press.But biceps are not hit in bench presses back exercises like wide grip and reverse pull ups for back are also very good for biceps

Vampireskiss

Hanley wrote: »

Shouldn't you be in the gym?

Already been and due there again at 6am tomorrow morning

Degsy

Vampireskiss wrote: »

I agree with you. The triceps are a much bigger part of the arm than biceps and bare hit to a significant degree with benching to hit them more one would use a narrower grip and lower the weight just below the chest as oposed to midchest with regular bench press

So you.ve gone from saying benching is rubbish for arms to totally agreeing with somebody who says the opposite.
Any of the blokes with big arms in my gym spend almost no time actually training them directly.

Hanley

Vampireskiss wrote: »

Already been and due there again at 6am tomorrow morning

You don't really get the quote function do you?

Vampireskiss

Degsy wrote: »

So you.ve gone from saying benching is rubbish for arms to totally agreeing with somebody who says the opposite.
Any of the blokes with big arms in my gym spend almost no time actually training them directly.

I said benching would not hit biceps. You really should try and take in what you read.Biceps does not mean whole arm.Now on the other hand I agreed with kevpants that benching would hit TRICEPS

Degsy

Vampireskiss wrote: »

I said benching would not hit biceps

And I'M saying you dont have the first idea what you're talking about.
To listen to the way you hand out advice you'd think you were 20 stone of ripped,raw muscle not somebody in need of gastric bypas surgery(as your doctor told you).

Vampireskiss

Degsy wrote: »

And I'M saying you dont have the first idea what you're talking about.
To listen to the way you hand out advice you'd think you were 20 stone of ripped,raw muscle not somebody in need of gastric bypas surgery(as your doctor told you).

If thats true then why did you have to try and twist what I was saying.Your definitely no expert in fact you hand out anti-advice. By the way im not 20 stone 18.5 and as far as the gastric surgery comment I have no idea what the hell your talking about.

Everytime I correct you and prove you wrong you try and come back at me at a different angle

I never said biceps were good for bench press you did
I said bench press was good for triceps. Is this not true?

why dont you stay on point for a change

g'em

As I said in the other thread, if you both want to continue being members of this forum, leave each other alone.