Need Bigger Biceps

E

ectomorph

0
I am 6ft 2in and 85kg [170lb]
I have been working out on & off for the past 5 years
I get put off because my shoulders and chest are quite broad but i am struggling with my biceps
I have done workouts were i just concentrate on these muscle groups for one week, eg concentration curls, hammer curls, bicep curls and many others.
Please advice since 2002 my biceps size are still the same at 13in
 
Has your overall weight increased, are you gaining elsewere?

Post a typical Bicep workout and i'll give you some tips. Note if you dont eat right your fighting a losing battle.
 
Is this what you you want to know

Hammer Curl 3 sets x 10 reps 10kg
concentration curl as above
Dumbell curl " "

Barbell curl same reps 20kg
upright rows " " "
Bent over rows " " "

DB Kickback " " 18kg
Tricep press 3 sets x 6 reps 30

Sometimes I have tried starting off with 10 reps increasing the weight x 2kg each time until i cant do anymore

In 2002 chest size 38in. in 2005 43.5in.
quads increased by 2in
I dont think my weight has changed any in the past five years
How many calories should i be taking in a day
 
LV is right as well. Squats, deads heavy rows etc are great for overall gains. More Testosterone is released when you do these lifts. Dont over train them either. Once a week, HEavy BB curls 3/4 sets of 4-8 reps then 3 sets of alternate curls and you could finish with some concentration curls.

last but not least......... Table Curls
 
Yorks said:
LV is right as well. Squats, deads heavy rows etc are great for overall gains. More Testosterone is released when you do these lifts. Dont over train them either. Once a week, HEavy BB curls 3/4 sets of 4-8 reps then 3 sets of alternate curls and you could finish with some concentration curls.

last but not least......... Table Curls
Click to expand...

I also do squats, deadlifts and bent over rows on other days
I dont think i must be doing enough because i dont often sweat very much when doing a workout
what weight should i be starting with to see any improvement.
last but not least what are......... Table Curls?
 
weight is purley individual. If you can easy do 6 reps on your last set up it. soreness is also not the way to measure a workouts success
 
For calories, figure out your BMR, factor in activity level using the Harris-Benedict coefficient, add 500 calories to that and use a 30% protein, 50% carbs, 20% healthy fats macronutrient breakdown. Regarding training- 8-10 total sets for biceps is plenty for most people. In bodybuilding, more is not better. You grow in the kitchen and bed- not the gym.
 
i do 8 - 10 reps x 3 sets evry other day not much happening as my user name im struggling to get bigger biceps with long thin arms
 
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