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Bigger Biceps
I have been heavy into body building for the last few years and have made great progress. The problem is, I am making a ton of progress everywhere except for my biceps. My work out partner has made the comment, that just strengthed my own thoughts that I have small biceps. When I flex my arms my "triceps just eats my bicep" and my biceps are nowhere to be found. I know that the actual muscles sizes of your arms are 60% tricep and 40% biceps but mine seem to be more like 75-80% tricep, 20-25% biceps. I need to make my biceps bigger and I just can't find the work out to get them to grow... any ideas?
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Pull-ups, chin-ups, rows, and of course, all the various types of curls. What are you doing for biceps now? Remember, to force a muscle to grow, you have to work it hard. Aim for a weight that causes you to struggle to finish eight reps. If you are young, then you can do the occasional set to failure, but bear in mind that the recovery time may be too long to be worth it. But always work to one rep short of failure. |
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My work outs right now are 4 sets of 10, 8, 8, 6... the 6 being a set to failure. I do some preacher curls, standing dumbbell curls, concentration curls, and cable curls. But I also change it up with incline curls, barbell curls, as well as a couple others I can't place there names of right now. I have an EXTREMELY fast metabolism, and so food intake wise, I take as much as I can get, but more specifically I take in about an additional 2-3 protein shakes a day, 1 right after I work out, and 2 right before bed.
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You're doing everything right and you've been doing this for a while now, so your body and metabolism has definitely gotten used to your work-out routine. You probably know this, but the only possible way to promote hypertrophy of the muscles is to stress them even more. Like Eileen's suggestion, you can use weights that tire you out quicker, or you can add more repetitions to each set. |
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Try four sets of six reps, each to failure. It's going to hurt, but that's the only way you are going to grow. Also, this might sound a bit odd, but are you doing heavy squats and deads? The testosterone and GH increase you'll get from heavy squats will help you grow bigger biceps. |
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