How do I get bigger biceps? I have been lifting for a year and still got 14 inchers
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How do I get bigger biceps? I have been lifting for a year and still got 14 inchers
Post arm routine plz
i do arnold split so arm day on tuesday and friday
>monday
ez bar curls 4x12
incline curls 4x12
db shoulder press 4x12
lat raises 4x12
tricep pushdown superset with tricep extension 4x12
>friday
same for the rest but i do one arm dumbbell preacher curl instead of incline
you're doing too much
how is that too much? its just 2 exercises per biceps, 4 totalling the week
should i start with triceps everytime then? sometimes i switch it up and start with biceps, then next week i do triceps, then shoulders
do i really need 3 exercises for my triceps?
are my triceps really that small?
>are my triceps really that small?
yes
You should start with your lagging muscle. If it's Triceps, you should be 33% more sets than Biceps. Eventually when they even out, you can go back to your rotation but still give Triceps more sets.
They look small in relation to the other muscles. The best thing you can do for bigger arms in your situation is more triceps.
How do you hit the fricking horseshoe part?
by having a full extension. try pushdown with rope or overhead extension
have you never even tried tricep isolation?
Okay idiot. Let's do some quick math.
TRI-cep
B-Icep
3 is larger 2. Meanwhile you're stupid ass is doing most of the arm work on the smaller muscle.
Start Pushdowns (every once in a while mix in some cable kickbacks)
Then Skull Crushers
Finish Overhead Cable Tricep Extensions - Start with a straight bar, then deload and restart with a rope.
The huge bicep peak with no triceps makes sense now. You need to rearrange your program and use less sets with more weight. You're also doing an arnold split with only one shoulder exercise. Very dumb but if you don't care about shoulders its whatever. Something like this would be more in line with a proper shoulder/arm day in an arnold split
>OHP 3x6-10
>triceps pushdown 3x6-10
>EZ-Bar curls 3x6-10
>lateral raises 4x8-12
>skullcrushers 3x8-12
>dumbbell bicep curls 3x8-12
>dumbbell overhead triceps extension 3x8-12
>reverse pec dec 3x10-15
>Completely underdeveloped triceps
Bro pls
steroids, I mean, vitamins.
diet & exercise
JUST BECOME A FAT FRICKER LIKE ME
the heavier you get, the better the pushups!
kind of looks like I need to work my forearms somehow there...
those are just fatceps tho i need lean big ceps
you need triceps
there are many other benefits with being fat you know
i would say that op has bigger biceps than you. definitely better than you thats for sure even tho he actual circumference wouldnt be bigger.
You need triceps. For biceps though You should try to overload them with hammer curls, heavy partials at the top and then really strict movements like preacher curls with sets of 12 to failure. Before these you can add normal curls tho, as the heavy partials will wake your cns up, so you might be stronger at those
T - take care of yourself
R - regulate your nutrition
E - eat lots of protein
N - never give up
>I have been lifting for a year and still got 14 inchers
u got urself funny measuring tape brown friendo - they are 10 in at best
Isn't 14 the natty limit or at least very close to it?
Literally starting tier
For a manlet i would say 17-18 inches is where most people will plane out as advanced lifters
Well in reality its all relative. Kinobody has 16 inch arms and its self reported so who says that their arms are smaller than what they are or even the true size. I wouldnt be surprised if his arms were 15,5 inch or even 15 inch. But 16 is his self reported max so take it as you will.
Now how many naturals are gonna look like kinobody? Essentially not a single ne. So is 14 the natty limit or close it? Yes and no. Op could certainly get a little bit bigger biceps although his biceps are like that most developed part of his body yet he thinks they are the issue lol, but with slightly bigger biceps and a lot bigger triceps, he would be pretty near to his natural maximum limit.
Kino is a lot bigger than he says and what you believe. 17-18" is the typically max for most natties with some outliers.
Nah you gotta do heavy standing bb just like bench.
Lol no. 14 is pretty small. I'm 17 inches, and just recently started doing bodybuilding training with purpose.
Natty limit is at least 17 inches for most people.
I've lifted for 18 years and still never got past 16"
Bulk and cut
One way to blow up ur Biceps (and back) quickly is getting good at Chinups, if u can only do say 5 Chinups, get a pullup bar for ur room and do 2 every time you walk past it and eventually get up to 15 or so Chinups, once you get good at them do Weighted Chinups, trust me they'll grow ur Biceps quicker than and other exercise. Not saying they're superior to curls or anything just saying they'll do the job quickly. An other alternative would close handed soupenated grip pull downs but personally I believe the Chinup/Weighted Chinups is superior
is this true? i can do atleast 9 slow controlled chinups but i never get the bicep pumps compared to barbell ez bar curls
pinkies together. shoulder width chins are lat exercise.
Train to failure, eat more food.
If you’re not a little bit sore the next day, your training is dog shit.
You know how close grip bench hits inner pecs?
What need is to do some og mudbone curls