Larger biceps

[Aphex2™]

How do I manage to gain more bulk on my biceps,?? no matter how much I pump they stay slim. Does my head in, any advice most welcomed ty.

[big roid]

Do mass building exercises for bi's and tri's. barbell curls 6-8 reps 10 sets and I like pressdowns on a cable machine for my tri's heavy close grip bench press are good also 6-8 reps 10 sets.

[Aphex2™]

So you would suggest a very heavy weight with few reps then ? thanks for your reply.

[Bob Smith]

Quit trying to "pump" them, thats where you need to start. Read the Tribute to JohnSmith sticky for more detailed info.

[J DUB]

Bob, what's wrong with the pump? It's a scientific fact that you have to pump blood into the muscles to force the nutrients in there, you knew that right?

No really, the pump means nothing. We're talking about your arms here, not the tires on your car. If you want big arms, do some (as in 3-5 sets max) heavy CG bench, chins/pullups, heavy curls, and maybe heavy rowing movements. I guarantee this will make them bigger than pumping them up with 16 sets of preacher curls. Like Bob Smith said, look at the JS thread and especially look at the 5x5 program...you will absolutely make better gains from that than you will with a Flex magazine "Arm blaster" program.

[Bob Smith]

Originally Posted by J DUB

the pump means nothing. We're talking about your arms here, not the tires on your car.

LOL! Thats an awesome quote!

[Ronin_]

Deads, heavy back work like weighted chins and rows, then wide grip straight bar curls for the inner head and heavy hammer curls/ EZ bar curls for the brach.

Also this is going to be heresy but to make my arms grow more than other parts I cut back on the back work, to enough to maintain as well as keep up the very heavy weight for the arms- eg 3 sets deads, chins, bent rows twice a week.

I then do alot more volume on the biceps on a back n bicep split.

[Aphex2™]

Thanks for the advice guys, i did some of the close grip u were talking about, felt good. Man do i ache today I cant fully extend my arms lol.