Fatter arms

[ackrug]

I want em about 3-5 inches bigger

Went on a mass building diet increased my calorie intake about 2,000 calories. Lots of proteins not supps just whole foods.

Training for my biceps besides the usual back routine

Preacher curls
Cross body hammer curls
Drag curla
Cable curls to failure on a lower weaight
Im currently doing a 12×8 on these

Any advice?

 

[RodgerThat]

Training your triceps more builds bigger arms as they are 70% of your upper arm

 

[ackrug]

Tri's and traps are my favorite to train I hit them pretty hard during workouts. Want specifically my biceps to grow

 

[Eman]

Heavy curls with a focus on the negatives is very helpful. For me, starting with heavy work is best and then moving into higher reps with "pump" work is ideal as you move along your session. I finish with 21's at least twice a week. Preachers are probably my favorite.

 

[Big_poppa_Bren]

You say you train biceps with back right?

So I guess you do something along the lines of back/bicep
Chest/triceps and so on.

Switch it up. Do chest and biceps and back and triceps.

Every time you train chest you are hitting tri as a secondary = for me it results in a bad tricep workout as they are half cooked from working chest.

A simple switch up like that and you hit biceps full on and as a secondary each week.

Once I stated doing that I got growth.

 

[intel]

Fuck i just typed all that and it disappeared.

Arms and lots of body parts grow like legs. Short breaks, high reps, drop sets, supersets after supersets and so on.

My arm workouts have 6 exercised usually with 4 sets minimum each and i usually get done in less than 45 minutes.

Also smaller arms that are super lean look a 100x better than bigger but fatter arms

 

[biglumber69]

I did a rich pina work out every day before bed for a month. It was 4 weeks long. Now he is full of shit but this worked for me. I started with 5lb dumbbells and did 100 reps of hammer curls super set with lying tricep extension. Then back to hammer curls then back to extension. Do 3 sets of each with no rest. It gives you a crazy pump. There is a thread on here about it.

 

[D-Ballin]

Mixed rep ranges, volume intensifiers, and focus on compound movements.

My bicep work consists of: weighted chins, underhand BOR, heavy BB curl, 6 rep range.

Alternate curls, reverse curls, or preacher curls, 10 rep.

Preacher or hammer curls (depending on whatever month it may be), 12-15 with dropsets OR FST7 protocol (usually FST7, shit works).

Go heavy, go medium, then burn them the fuck out.

 

[Eman]

Go heavy, go medium, then burn them the fuck out.

^ The bicep gospel right there...