How to Get Bigger Biceps?

Training Bodybuilding
81

[quote]Cephalic_Carnage wrote:
Airtruth wrote:
Professor X wrote:
Airtruth wrote:
Cephalic_Carnage wrote:
Airtruth wrote:
Cephalic_Carnage wrote:
Professor X wrote:
chilco wrote:

Funny how Matt Kroc complained in his log that his arms (and delts I believe) are the only muscle-groups/bodyparts of his which haven’t grown in a decade or so… And in that time he went from one-arm DB rowing peanuts to 270 or so for 10 or something like that. Done 250 for 20 or some such crazy number, too, if not more. He also deadlifts a damn lot. He also benches a damn lot. Etc.

How much money you want to bet that half if not more of T-Nation would’ve wanted his arms that didn’t grow in the last decade at that time?

Yes direct arm work will make your arms bigger. If you never do them proportionately they will be smaller, but if you never do them and just stick to making huge gains in major mass gaining lifts your arms are not going to just go from 12" to 13" when you add 100 lbs to your row deadlift and bench.

May I remind you of the “bodyweight and arm size” thread?
Seems like that 12 to 13 inches is exactly what most people managed after adding a couple o hundred lbs to their row, dead and bench.

I gotta see this.

Once again: I’m not saying do one-arm pushdowns and spider curls.

No what are you are saying, implying and relaying is that not doing arm work will cause you to have small arms like Kroc, what I’m saying is his arms were not small, in fact may be bigger than many on here that do direct arm work. Just because he sees it as his weakness doesn’t take away from the actaul size.

It does if you are discussing someone so rarely genetically gifted that they have huge arms without ever training them.

Do you think there are even two people like that on this forum?

There is a reason most of the people who make claims about how big their arms are never post pictures of them.

Yes I think there are more then 2 people, if not the majority of people on here like that. They don’t look disproportiantely big to me, they look like a guy who can lift that weight. Your telling me if the people trained to the point where they can bench 600 lbs, deadlifting 800lbs, and squatting 1000lbs would need rare genetics to have Krocs arms?

They don’t look disproportiantely big to me, they look like a guy who can lift that weight.

Please show me those people who bench 600 raw (you didn’t mention any equipment after all… But hey, show me the equipped guys too) without ever training their triceps through lockouts, CGP’s, Pin-presses, JM Presses, Skullcrushers and whatnot…
[/quote]

Why leave your example, Matt Kroc and his small arms… oh wait now your saying he did do arms…or he doesn’t for a decade… I’m confused make up your mind.

82

[quote]Airtruth wrote:
Cephalic_Carnage wrote:
Airtruth wrote:
Professor X wrote:
Airtruth wrote:
Cephalic_Carnage wrote:
Airtruth wrote:
Cephalic_Carnage wrote:
Professor X wrote:
chilco wrote:

Funny how Matt Kroc complained in his log that his arms (and delts I believe) are the only muscle-groups/bodyparts of his which haven’t grown in a decade or so… And in that time he went from one-arm DB rowing peanuts to 270 or so for 10 or something like that. Done 250 for 20 or some such crazy number, too, if not more. He also deadlifts a damn lot. He also benches a damn lot. Etc.

How much money you want to bet that half if not more of T-Nation would’ve wanted his arms that didn’t grow in the last decade at that time?

Yes direct arm work will make your arms bigger. If you never do them proportionately they will be smaller, but if you never do them and just stick to making huge gains in major mass gaining lifts your arms are not going to just go from 12" to 13" when you add 100 lbs to your row deadlift and bench.

May I remind you of the “bodyweight and arm size” thread?
Seems like that 12 to 13 inches is exactly what most people managed after adding a couple o hundred lbs to their row, dead and bench.

I gotta see this.

Once again: I’m not saying do one-arm pushdowns and spider curls.

No what are you are saying, implying and relaying is that not doing arm work will cause you to have small arms like Kroc, what I’m saying is his arms were not small, in fact may be bigger than many on here that do direct arm work. Just because he sees it as his weakness doesn’t take away from the actaul size.

It does if you are discussing someone so rarely genetically gifted that they have huge arms without ever training them.

Do you think there are even two people like that on this forum?

There is a reason most of the people who make claims about how big their arms are never post pictures of them.

Yes I think there are more then 2 people, if not the majority of people on here like that. They don’t look disproportiantely big to me, they look like a guy who can lift that weight. Your telling me if the people trained to the point where they can bench 600 lbs, deadlifting 800lbs, and squatting 1000lbs would need rare genetics to have Krocs arms?

They don’t look disproportiantely big to me, they look like a guy who can lift that weight.

Please show me those people who bench 600 raw (you didn’t mention any equipment after all… But hey, show me the equipped guys too) without ever training their triceps through lockouts, CGP’s, Pin-presses, JM Presses, Skullcrushers and whatnot…

Why leave your example, Matt Kroc and his small arms… oh wait now your saying he did do arms…or he doesn’t for a decade… I’m confused make up your mind.
[/quote]

Why are you arguing for the sake of arguing?

Alright so if you become an elite 220lb + powerlifter you might not have small arms, but they’re not going to be you’re strong point if you don’t train them. How many people are going to ever total 2000 lbs? or even 1500? And for the people who do its going to take many years. All that to get OK arms?

If you want big arms train them.

83

[quote]300andabove wrote:

Airtruth wrote:

Yes I think there are more then 2 people, if not the majority of people on here like that. They don’t look disproportiantely big to me, they look like a guy who can lift that weight. Your telling me if the people trained to the point where they can bench 600 lbs, deadlifting 800lbs, and squatting 1000lbs would need rare genetics to have Krocs arms?

They don’t look disproportiantely big to me, they look like a guy who can lift that weight.

Erm, maybe its just me but how many people do you know personally that can lift that weight lol ?

400kg Deadlift fucking hell man im training 7 years and can’t/won’t come near that lol thats some SERIOUS pulling power.

Christ i doubt if in my liftime ill ever do a 1000lb squat lol !

Professor X wrote:

I’m sorry, but what web site are you referring to? Most of the people here barely have arms over 15" and where are ALL of these people with 600lbs bench presses? Is this a joke? Most of the people here act like weighing over 220lbs means steroids so what the hell are you talking about?[/quote]

I never said the people on here can lift that much, I said if they trained to the point that they could lift that much they would have arms that reflect it.
Basically the average persons body reflects how much weight they can lift +/- some pounds, specially when you talk about reps.

Put the average person on a program of just Bench Press, squat, deads and rows. His body is not going to grow 50 lbs and his arms gain only an inch.

84

[quote]AngryVader wrote:
chilco wrote:
Maybe could do 105 lb. st. bb curls super strict for sets of 6-8 (just not very strong here.)

Well there you go. I think you answered your own question. Get your bicep strength up. 105 for BB curls is not very strong. Anyone with arms over 18’ is going to be curling significantly more than that.
[/quote]

Muscle Gains Come With Strength Gains, you have to get stronger to get bigger. Period.

85

[quote]Airtruth wrote:

I never said the people on here can lift that much, I said if they trained to the point that they could lift that much they would have arms that reflect it.[/quote]

Laughing my fucking ass off. I can’t bench press 600lbs but I bet my arms are bigger than most on here. You are saying that the way I should have approached this is to continue to wait to get big arms UNTIL I can bench 600+? that really makes sense to you?

Do you realize how few people on the entire planet could EVER bench press 600lbs raw? You aren’t making any sense. You are pulling these numbers out of your ass and acting as if you don’t need to train arms directly because of it.

[quote]
Basically the average persons body reflects how much weight they can lift +/- some pounds, specially when you talk about reps.

Put the average person on a program of just Bench Press, squat, deads and rows. His body is not going to grow 50 lbs and his arms gain only an inch. [/quote]

They just might since that depends on that person’s genetics. If NOT training arms produced the best built arms, no one would train them directly.

I want to see YOUR arms. Post pics, please.

86

I hit 1600+ at my meets in my younger days but my arms never got over 17" until I started training them directly. Both bits of advise are correct. Lift big in the compounds and do direct work for your arm to get there.

87

Going back to the questions from the OP what about things like Zottmann Curls or Thors Hammer work to hit the brachialis.

Oh and in reply to the two words Krav Maga post, one word, bwahahahahhaahhahahhahahah

88

[quote]Professor X wrote:
Airtruth wrote:

I never said the people on here can lift that much, I said if they trained to the point that they could lift that much they would have arms that reflect it.

Laughing my fucking ass off. I can’t bench press 600lbs but I bet my arms are bigger than most on here. You are saying that the way I should have approached this is to continue to wait to get big arms UNTIL I can bench 600+? that really makes sense to you?
[/quote]

Please find the post where I said this? “Wait to you bench 600lbs, before doing arms” Because if thats what I was saying, I’m sure in all the responses I would’ve stated that somewhere.

Or you can find the post where I said “NOT training arms produced the best built arms”. (or are you trying to say Kroc has the best built arms)

Find either post and I’ll be glad to post a pic.

89

[quote]Airtruth wrote:

Please find the post where I said this? “Wait to you bench 600lbs, before doing arms” Because if thats what I was saying, I’m sure in all the responses I would’ve stated that somewhere.[/quote]

Do you ever know what you are arguing?

What point are you trying to make with this statement other than that bench pressing 600lbs somehow gives you arms just as big or bigger as guys who train them directly?

So you are just arguing for the sake of it? Quit wasting people’s time with this shit. Either make a definitive statement or quit typing.

90

[quote]Professor X wrote:
Airtruth wrote:

Please find the post where I said this? “Wait to you bench 600lbs, before doing arms” Because if thats what I was saying, I’m sure in all the responses I would’ve stated that somewhere.

Do you ever know what you are arguing?

I never said the people on here can lift that much, I said if they trained to the point that they could lift that much they would have arms that reflect it.

What point are you trying to make with this statement other than that bench pressing 600lbs somehow gives you arms just as big or bigger as guys who train them directly?

Or you can find the post where I said “NOT training arms produced the best built arms”. (or are you trying to say Kroc has the best built arms)

Find either post and I’ll be glad to post a pic.

So you are just arguing for the sake of it? Quit wasting people’s time with this shit. Either make a definitive statement or quit typing.

[/quote]

My turn to laugh my fucking ass off for the sake of arguing. I specifically replied to Carnages post about Matt Kroc’s “small arms” for a decade, your the one who decided to jump in on some benching, deadlifting, and squatting gives you small arms. So whose arguing for the sake of it.

Definitive statement which needs to be isolated even though I’ve said it several times.

but first for all the lawyers

  1. This is applies to the average person.
  2. This is for raw efforts.

[/b] IF YOU LIFT BIG WEIGHTS YOU WILL LOOK LIKE YOU LIFT BIG WEIGHTS … ARMS INCLUDED[/b]

There is a difference between big and best built. If YOU took it to mean the same thing, that’s on YOU.

91

You know how I got 19" arms? By fucking direct arm work. So stupid, if you want arms that stand out you do direct arm work. For you people who are against direct arm work, enjoy having small arms.

When you curl 205 for reps, your body doesn’t have any choice but to grow. Why is this is hard?!?

92

[quote]waylanderxx wrote:
You know how I got 19" arms? By fucking direct arm work. So stupid, if you want arms that stand out you do direct arm work. For you people who are against direct arm work, enjoy having small arms.

When you curl 205 for reps, your body doesn’t have any choice but to grow. Why is this is hard?!?[/quote]

Crazy talk! Where is your proof!

(Yes, I’m kidding)

93

[quote]AngryVader wrote:
waylanderxx wrote:
You know how I got 19" arms? By fucking direct arm work. So stupid, if you want arms that stand out you do direct arm work. For you people who are against direct arm work, enjoy having small arms.

When you curl 205 for reps, your body doesn’t have any choice but to grow. Why is this is hard?!?

Crazy talk! Where is your proof!

(Yes, I’m kidding)[/quote]

lol :wink: check my photos!

94

if you want a bigger peak, hit up some preacher curls

95

[quote]waylanderxx wrote:
AngryVader wrote:
waylanderxx wrote:
You know how I got 19" arms? By fucking direct arm work. So stupid, if you want arms that stand out you do direct arm work. For you people who are against direct arm work, enjoy having small arms.

When you curl 205 for reps, your body doesn’t have any choice but to grow. Why is this is hard?!?

Crazy talk! Where is your proof!

(Yes, I’m kidding)

lol :wink: check my photos![/quote]

I know, that’s why I was kidding. :stuck_out_tongue:

96

[quote]chilco wrote:
Guys,

have trained many many years and was able to get every body part to grow except biceps.
Super super slow reps did help somewhat, but now I’m noticing that alot of guys with big biceps perform 1/2 reps or 3/4 reps (i.e., not locking out at bottom) with very heavy weight.

I’m wondering if this is the way to go. I was always taught to fully lock out biceps, but maybe I was wrong the whole time???
Triceps are big, but biceps have more of a powerlifter look and even when dieted down in the past they just were not very good.
What’s the KEY for bigger biceps?[/quote]

Chilco, I have found incline curls to be very good at getting a stretch in the biceps. There have been times when I focused on stretching the targeted muscle and have generally made good size gains (more than strength in this case).

I think a bit of cheating or “hitching” with a heavier weight is better than slow and strict for recruiting the most fibers.

97

[quote]MytchBucanan wrote:

Chilco, I have found incline curls to be very good at getting a stretch in the biceps. There have been times when I focused on stretching the targeted muscle and have generally made good size gains (more than strength in this case).

I think a bit of cheating or “hitching” with a heavier weight is better than slow and strict for recruiting the most fibers.

[/quote]

I agree. There’s no way that you can intentionally lift slow and strict if you’re trying to move heavy weights. Talk to anyone on here that is exceptionally big an strong and they will tell you that having some kind of a hitch or cheating to some degree is virtually a necessity when curling extremely heavy weights.

I also agree about the incline curls. This exercises is actually done pretty strict as i find it harder to cheat due to the position of the arms hanging stretched behind the the body. Like i mentioned before, i recently added this exercise and have loved the gains it has given me. incline curls thoroughly pound my biceps, especially the inner head. when first starting out, it is common for lifters to have to use a lighter weight than what they are accustomed to on other curling exercises. this exercise can take a while to get comfortable with but when done properly my biceps are left in agony.

i like both heavy curls with looser form and strict form curls for biceps.

98

[quote]Airtruth wrote:
300andabove wrote:

Airtruth wrote:

Yes I think there are more then 2 people, if not the majority of people on here like that. They don’t look disproportiantely big to me, they look like a guy who can lift that weight. Your telling me if the people trained to the point where they can bench 600 lbs, deadlifting 800lbs, and squatting 1000lbs would need rare genetics to have Krocs arms?

They don’t look disproportiantely big to me, they look like a guy who can lift that weight.

Erm, maybe its just me but how many people do you know personally that can lift that weight lol ?

400kg Deadlift fucking hell man im training 7 years and can’t/won’t come near that lol thats some SERIOUS pulling power.

Christ i doubt if in my liftime ill ever do a 1000lb squat lol !

Professor X wrote:

I’m sorry, but what web site are you referring to? Most of the people here barely have arms over 15" and where are ALL of these people with 600lbs bench presses? Is this a joke? Most of the people here act like weighing over 220lbs means steroids so what the hell are you talking about?

I never said the people on here can lift that much, I said if they trained to the point that they could lift that much they would have arms that reflect it.
Basically the average persons body reflects how much weight they can lift +/- some pounds, specially when you talk about reps.

Put the average person on a program of just Bench Press, squat, deads and rows. His body is not going to grow 50 lbs and his arms gain only an inch. [/quote]

Put the average person on a program of just bench, squats, deads and rows and he’ll end up stalling the fuck out long before he gets to the serious poundages.

Why would anybody want to limit himself like that ?
Why do you think do powerlifters include assistance work?
Do you want to spend the rest of your life doing those great “plateau buster”-routines? (with the same 4 movements you stalled on?)

99

[quote]Airtruth wrote:
300andabove wrote:

Airtruth wrote:

Yes I think there are more then 2 people, if not the majority of people on here like that. They don’t look disproportiantely big to me, they look like a guy who can lift that weight. Your telling me if the people trained to the point where they can bench 600 lbs, deadlifting 800lbs, and squatting 1000lbs would need rare genetics to have Krocs arms?

They don’t look disproportiantely big to me, they look like a guy who can lift that weight.

Erm, maybe its just me but how many people do you know personally that can lift that weight lol ?

400kg Deadlift fucking hell man im training 7 years and can’t/won’t come near that lol thats some SERIOUS pulling power.

Christ i doubt if in my liftime ill ever do a 1000lb squat lol !

Professor X wrote:

I’m sorry, but what web site are you referring to? Most of the people here barely have arms over 15" and where are ALL of these people with 600lbs bench presses? Is this a joke? Most of the people here act like weighing over 220lbs means steroids so what the hell are you talking about?

I never said the people on here can lift that much, I said if they trained to the point that they could lift that much they would have arms that reflect it.
Basically the average persons body reflects how much weight they can lift +/- some pounds, specially when you talk about reps.
[/quote]

Lol, don’t you think that a few people on here have tried that already? Looks like literally no one succeeded, strange.
You can hypothesize all you want, results are what matters… And those seem to be curiously absent throughout this forum unless you look at the people who didn’t limit themselves to 4 exercises and no arm-work whatsoever in their training…

You don’t train to the point of benching 600 lbs without working the hell out of your triceps (among other things).

So what the hell are you arguing for?

100

This thread made me sad.

:frowning:

It reflects this daily reminder:

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