Newbie in need of help with biceps.

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posted by antihero

I want to increase the size of my biceps dramatically, but I'm not sure what the best way to do that is. I am looking for rapid and obvious growth. Please Help!!

posted by shortz

Increasing muscle size of a particular area/muscle is not always a matter of isolation. First and foremost, think of ways to use the biggest weights that incorporate that muscle. For instance, for biceps, like you are asking, the best way to build the biceps is through chins, BB rows and cable rows.

Next, you want to totally isolate that muscle for the best break down of the muscle. BB rows are best for mass and isolation of the bis. It twist the wrist out in a manner that will force only the bis to work for the movement. There is also a muscle under the actual bicep, I always get the name wrong, so I won't attempt it, that helps to push up the bicep or assist in the lift. This can give the illusion of a larger bicep and give more of a peak. To work this, doing hammers and reverse curls is ideal.

Lastly, remember that anytime you work a muscle, you are somewhat working the opposite muscle. For instance, studies have shown that just two weeks of working only the triceps caused the biceps to grow too. So don't neglect the back, triceps, legs and make sure you hit all muscles, not just those beach muscles.

posted by serious newbie

I am by no means the bicep master. I just want to add something. When most people do curl type lifts they are actually using that muscle on the forearm that is just below the elbow and connects above the elbow on the outside of your arm if your palms are against your leg. This muscle is for 90% of us more efficient than the biceps for curls. So as shortz mentioned earlier pull ups and rows are better for bi's. I suggest lots of negatives after you get a good base if you want them big.

That little muscle under the biceps that makes them peak is the holy grail of BBers. I am not sure if we all even have it genetically. If you can figure out a way to cosistently make peoples biceps peak then at least get rich off it.

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