To get big biceps you need ... to work the triceps and back?

P

peel

0
I read online: "to have big arms one must work the triceps twice as hard as the biceps. " and "compound back exercises build biceps mass best. Sure, you can perform isolated curls until the cows come home, but chances are if you are just curling, your biceps aren’t growing"
So I dont even do bicep curls??
 
The artical was right, but it kind of went the wrong way about saying it.

If you want big arms, then you do have to work both the biceps and the triceps. the triceps are much bigger then the biceps anyway.
Any pulling exercise is going to work the biceps, lat pulldowns, chinups, and any kind of row.
You should only be doing bicep curls at the end of your workout to make sure your biceps are nicely worked.
 
After reading the New Rules of Lifting, I stopped doing bicep curls and now only do chinups, pullups, and lat pulldowns for biceps.
 
peel said:
I read online: "to have big arms one must work the triceps twice as hard as the biceps. " and "compound back exercises build biceps mass best. Sure, you can perform isolated curls until the cows come home, but chances are if you are just curling, your biceps aren’t growing"
So I dont even do bicep curls??
Click to expand...

Big arms vs big bicep is different. It's easier to develope the arms bigger when you train tricep instead of bicep. Workout both bi and tri's to get bigger arms. I think that is the point of the article because most folks just workout curls and think that will make their arms bigger.
 
Its my opinion, that if one wants bigger arms, "overall" body weight needs to "appropriately" improve, such as the "major muscle groups" (for example the upper and lower back, chest, etc, etc).

Personally, I believe that if one builds the larger muscles of the body, the arms (which are the facilitators of moving "some" of these larger muscles), will have no choice to get stronger/larger to balance out the needs of the larger and stronger muscle being worked or used.

Without the arms, a lot of major muscles do not move, just think about it some.The bicep and triceps are assistants in the major muscle movements.

Bench Press (pecs, shoulders,etc) you are involving muscle of the arms. Variant of rows (back, etc), you are involving muscle of the arms. Military Press (shoulders), you are involving muscle of the arms. Chin-ups/Pull-ups, you grab the bar with the hands/arms, and during the execution a whole mass of major muscle parts come into play to execute the entire movement.

The arms open the door to the larger muscle groups. Improve strength/hypertrophy of the major muscle groups and the arms will naturally follow in strength and/or hypertrophy.

IMO: Give your body "a reason" to have stronger and bigger arms, by gaining appropriate weight and building/improving the major muscle groups.

And, since they play such a critical role in the execution of the major muscle movement (s), build overall mass, and the arms will follow to compensate for its weakness comparison to the major muscle group its helping/executing.

Focusing/homing in on just the arms for size, is a mistake, IMO.

Instead, (IMO), focus on entire body improvement, and of course (if you wish, and appropriate for individual), one can include specific exercises for the triceps and biceps (but, I wouldn't have this the focus,--but rather just have specific exercises as part of a balanced program). If specific weaknesses, show up or develop, you can work on these.

I have good triceps development, but its not due to, for example, only performing decline triceps extensions and other triceps specific exercises, but rather the package parts of the other components of my routine that involve the major muscle groups. The same for the biceps.

If you want assistance with your program, open up a bit on your personal stats, and what you are currently doing, and we will be able to home in on more spefically-natured help.


Keep training, and be consistent, and good things eventually happen, trust me.

Best wishes

Chillen
 
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Chillen said:
If you want assistance with your program, open up a bit on your personal stats, and what you are currently doing, and we will be able to home in on more spefically-natured help.


Keep training, and be consistent, and good things eventually happen, trust me.

Best wishes

Chillen
Click to expand...
So I do military press for shoulders, bench press, some tricep exercises (i think its called the Skull Crusher), this chest exercise where u lay flat on floor put dumbbells to your side as far as part as possible and then pull both up to the center and above you. and bicep curls standing or sitting.
What else should/shouldnt I do? From what youve said No more curls? Just work more on everything else. And I should do triceps double the amount I did on bicep curls now?
What are some back exercises? All I have at home are some dumbbells so I dont know how I can really do it.
 
Don't forget that for balance, you need to work both agonists (in this case, biceps) and its antagonist (the triceps). If you never ever work your triceps, eventually their weakness will prevent the biceps from getting any stronger. Your body is very, very smart and always works in sympatico. That's why total body regimes, like New Rules of Lifting are so much more effective. They are also easier to follow than complicated muscle isolation programs.

Good luck!
 
Chillen said:
Its my opinion, that if one wants bigger arms, "overall" body weight needs to "appropriately" improve, such as the "major muscle groups" (for example the upper and lower back, chest, etc, etc).

Personally, I believe that if one builds the larger muscles of the body, the arms (which are the facilitators of moving "some" of these larger muscles), will have no choice to get stronger/larger to balance out the needs of the larger and stronger muscle being worked or used.

Without the arms, a lot of major muscles do not move, just think about it some.The bicep and triceps are assistants in the major muscle movements.

Bench Press (pecs, shoulders,etc) you are involving muscle of the arms. Variant of rows (back, etc), you are involving muscle of the arms. Military Press (shoulders), you are involving muscle of the arms. Chin-ups/Pull-ups, you grab the bar with the hands/arms, and during the execution a whole mass of major muscle parts come into play to execute the entire movement.

The arms open the door to the larger muscle groups. Improve strength/hypertrophy of the major muscle groups and the arms will naturally follow in strength and/or hypertrophy.

IMO: Give your body "a reason" to have stronger and bigger arms, by gaining appropriate weight and building/improving the major muscle groups.

And, since they play such a critical role in the execution of the major muscle movement (s), build overall mass, and the arms will follow to compensate for its weakness comparison to the major muscle group its helping/executing.

Focusing/homing in on just the arms for size, is a mistake, IMO.

Instead, (IMO), focus on entire body improvement, and of course (if you wish, and appropriate for individual), one can include specific exercises for the triceps and biceps (but, I wouldn't have this the focus,--but rather just have specific exercises as part of a balanced program). If specific weaknesses, show up or develop, you can work on these.

I have good triceps development, but its not due to, for example, only performing decline triceps extensions and other triceps specific exercises, but rather the package parts of the other components of my routine that involve the major muscle groups. The same for the biceps.

If you want assistance with your program, open up a bit on your personal stats, and what you are currently doing, and we will be able to home in on more spefically-natured help.


Keep training, and be consistent, and good things eventually happen, trust me.

Best wishes

Chillen
Click to expand...

QFT! Great Post!!
 
New Rules of lIfting
Starting Strength
Huge in A hurry
Men's Health Powere Training
Homegrown muscle series
Chad Waterburys 10 x 3
TBT
Wednlers 5/3/1
.
.
.
.
.
 
ok is it better to pick something from here:

New Rules of lIfting
Starting Strength
Huge in A hurry
Men's Health Powere Training
Homegrown muscle series
Chad Waterburys 10 x 3
TBT
Wednlers 5/3/1
Click to expand...

or what blackbeard mentioned? and are any of the above free? which ones?
 
So this is the list I can use:
Compound Exercises

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

Quads: High-bar full barbell squats, hack squats or front squats.

Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises

Biceps: Barbell curls, hammer curls or preacher curls.

Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.

Deltoids: Front, side or rear dumbbell raises.

Hamstrings: Glute-ham raises or leg curls.

Calves: Standing, seated or donkey calf raises.

Stick to the above list of exercises for optimal results.
Click to expand...

but isnt it missing some things like the abs?

and i cant do back exercises because all i have at home are dumbbells
 
peel said:
ok is it better to pick something from here:



or what blackbeard mentioned? and are any of the above free? which ones?
Click to expand...

You can just pick a routine e.g. the 5x5 and then go to the stronglifts website to see the form and explanation of each 5x5 lift. There is no requirement to go and buy books on different routines, i don't know where tenpercent got his list from.

I don't think it overcomplicates in the sticky by asking noobs to get books.
 
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