do you really want bigger biceps or bigger, more muscular arm? if you want the later, screw the biceps and build your triceps. bicep's one of the smaller muscles in the upper arm so building bigger bicep's not really gonna make a big dif on the shape of your arm. oh, and i beg to differ that using your body weight won't build the biceps - the chin-up is one of the best exercises for the bicep! Klowns - out.
I second whey protein. Optinum brand is good and cheap, but if you're skinny try Muscle Milk. Better Flavor and more cals for bulking.
Pick a high quality whey protein like an isolate with low fats & 90% proteins. Take a serving before and after training to build muscles. It you take creatine, I suggest that you take more fluids since the liquid 'fill' up the muscle.
My friend is a personal trainer and he told me good ways to build your biceps are reps of curls with dumbbells or chin ups as mentioned earlier. If you want to target a specific muscle group, concentrate on that muscle that you're working on. When working out; don't use any body movement, swaying or any other part(s) of your body to assist you. It's true that push-ups are not meant to build your bicep. I do 10 sets of 50 almost everynight. Only thing it did was harden my chest and increased my lats.
use dumbbells and increase your weights each week. also take protein if you want to build mass. there are many other exercised too that help increase your biceps, just search for bicep exercises in google.
Dumbbell Curls... and different bicep curl variations do blast the forearms... You're goal is to reach hypertrophy (which is tearing of muscle fibres to make room for the growth of newer and bigger ones) - hence 10 to 12 reps for 3 to 4 sets. Yes, and up your protein intake to ensure muscle growth. Push ups do touch the biceps, but its not a primary muscle worked on I guess, same with bench press... a lot of upperbody exercise will tax the biceps even though its secondary muscle group... e.g. military press, bench press, even dips and pull ups.
hit the gym 3-4 times a week for a maximum of 1 hour sessions each time.target specific muscle groups and up on intake of ur protein and other supplements,such as quality weight gainer/creatine formula to aid ur training).vary ur workouts every 6 weeks so u dont get bored and are constantly improving.dont expect dramatic results in a short period of time but kno that dedication is the key to achieving what you want. A bit spiritual eh?
doing pushups only makes you look ripe and make your chest bigger. Also, 40 a day is really not good enough. Try not to do them all at once, make like 100 or so push ups into 4 sets of 25s
For push up, do as many as you can in sets until you reach 100 in total. For bicep, do dumbell curl, that's the best isolation exercise for biceps. Sit down, put your tricep against the inner thigh (do that to use the thigh as support for your arm), then start curling the dumbell. After finish 1 set with one arm, start the second set with the other arm.
Quote: Originally Posted by Providence Let an amateur bodybuilder give you some advice. As people have already mentioned, push ups do not build biceps. They largely work out the triceps and pectorials, and the shoulders and forearms to a small extent. If you want to build muscle, the worst thing you can do is body calisthenics... that is, working out with your own body weight. If you want a good full-body workout, try performing the Hindu push up or dive bomber (Google them). I suggest you go out and buy some weights. Here are the increments I suggest you buy in: 15 lb 25 lb 35 lb Chances are, unless you're a monster, you won't even be getting to the 35 lb within a year if you're having ANY trouble with the 15 lb'er. A single $15 dumbbell runs you about $10, with an additional dollar every additional pound. Once you've got a dumbbell, you need to do bicep curls. The correct way to do these is as follows: 1. Sit down. Do not stand up. Standing up makes you lean back and forth and shifts the weight, making your arm do less work than it should. 2. Do one arm at a time. Doing both arms together makes you sway. 3. Put the non-active arm behind your back, palm outwards. Keep your back straight and your neck extended. You should feel a good, stretching feeling in your back. 4. Hold the dumbbell in your hand parallel to the ground. A lot of people like use their wrist to hold the dumbbell perpendicular to the ground when returning to resting position. Do not do this; this puts unnecessary strain on the wrist and lessens the workload. 5. Perform 5 sets of 5 repetitions every day. Vary your workload accordingly. Dude i'm not trying to dis or anything but why would you tell the guy to workout his bi's everyday you know that your muscle grows only when you give it proper rest right........ I don't care how much of a newb to the gym he is but if your working out your bi's 5 days a week your gonna get into overtraing really fast..... and you know that the 5x5 routine "Bill Starr's signature routine" mainly deals with compound lift right...... i haven't heard of people doing 5x5 on isolation movments..... The thing is if you do you squats, deads, bench and rows hard enough the rest of your body will grow along side of it because of the indirect stimulation..... If your your wonkingout 5 days a week it should be a different body part everyday and arms "bi's,tri's,forearm" on the 5 day.... if not your not gonna build much muscle
Sorry pxknight555 forgot to answer your queation.... i suggest you go join a gym or go to the community centre cause honestly you don't want to just work on your bi's it look kinda funny when people have huge arms and nothing else..... but if you can't for any reason and really just want to have nice bi's try doing chin ups it wouldn't just work you bi's but you get a nice back workout too..... Don't worry about how many sets and reps per set, just aim to complete a number like 30 or 40 with no limit in sets..... do it maybe 2 or 3 time max a week always with a day or two break in between.... and remember to get a full extension on the arm and don't cheat yourself..... Cheers
Hey i recommend u use protein and besides working out ur bi's, start a workout plan, working ur whole arm. Going to look funny with just bi's and nothing else.
Actually kenlee already answered what I was gonna type out. You need to increase weights and not reps or sets. The misconception is people think getting bigger is by during more and longer. You're actually wasting away muscle tissue if you work out for 2-3 hours straight. See marathon runners for example, they're extremely skinny due to the long duration of running.
Check out bodybuilding.com They give you a breakdown of a bunch of exercises for different body parts. Also, you have to eat, eat, eat...healthy, that is. The muscle isn't just gonna come out of nowhere. You need the food and nutrients for recovery and build.
