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  1. #1
    Porn Star socal21's Avatar
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    Bigger Biceps & Triceps

    Anyone know of a good routine to get my biceps and triceps bigger?

  2. #2

    Re: Bigger Biceps & Triceps

    Skip the curls and other isolation movements.

    Chin-ups and close-grip bench presses are the way to go.

    Also, getting muscle growth is all about eating. So, make sure you're getting lots of protein and calories.

  3. #3
    Kein Ayin Hara JUB Admin KaraBulut's Avatar
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    Re: Bigger Biceps & Triceps

    Some of the answer will depend on what kind of routine you're doing and whether you're at a beginner or more advanced level.

    The basic beginner routine for biceps and triceps are to use the machines or to do general exercises like:
    • Alternating Dumbbell Bicep Curl With Neutral Grip
    • 1 Dumbbell Tricep Extension


    If you're at a more advanced level, there's a bunch of videos at this site that will give you other ways of working various muscle groups:
    http://www.physicalfitnet.com/exerci...cle_group.aspx

  4. #4
    Porn Star socal21's Avatar
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    Re: Bigger Biceps & Triceps

    Awesome! that site helps alot!

  5. #5
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    Re: Bigger Biceps & Triceps

    Everybody loves doing bicep curls. And it's nice to work biceps, but we usually neglect Tri's in the process. Your upper arm is two thirds triceps. Your biceps only make up a third of your arm.

    It makes more sense to work your triceps harder. Go easier on your bis, you work them in conjunction with any back workout anyway. Go heavy on your tris. Do skull crushers with an ez-curl bar. Close grips are great mass builders as well.

    And of course make sure your getting at least 2 gms. of quality protein for every pound of body weight. Also sleep is very important. That's the only time you'll build muscle.

  6. #6
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    Re: Bigger Biceps & Triceps

    Quote Originally Posted by jackoroe View Post
    Everybody loves doing bicep curls. And it's nice to work biceps, but we usually neglect Tri's in the process. Your upper arm is two thirds triceps. Your biceps only make up a third of your arm.

    It makes more sense to work your triceps harder. Go easier on your bis, you work them in conjunction with any back workout anyway. Go heavy on your tris. Do skull crushers with an ez-curl bar. Close grips are great mass builders as well.

    And of course make sure your getting at least 2 gms. of quality protein for every pound of body weight. Also sleep is very important. That's the only time you'll build muscle.
    Thanks for the info jackoroe. After many years of lifting weights I now understand why I was doing pretty good at building my biceps, but I didn't see equal results with my triceps.
    I bottom only

  7. #7
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    Re: Bigger Biceps & Triceps

    Free weights, over your head behind your neck. Lower from your elbow down and lift above your head, but still behind it. Do about 15 or until it is difficult to lift anymore. Then lift with biceps and come back. My tri's got really big with this

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