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  • what is the best workout routine to increase bicep size and mass?

    Discussion in 'Training' started by emininojiq, Mar 28, 2012.

    1. emininojiq

      emininojiq Well-Known Member

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      m 18 and im trying to increase my bicep size and mass, i currently weigh 153 LBS and am 5' 10". I have researched and found that bar curls, hammer curls and incline curls are my best bet for workouts to do this such thing, is this true?

      also i have noticed my last workout, i am extremely sore in my biceps from these routines, its been 2 days since and am still extremely sore. (it hurts to extend my arms completely because my biceps are so tight) i have taken the past two days off.

      is this normal? also what kind of protein should i use?

      let me know what you think, thanks
       
    2. baletki

      baletki Well-Known Member

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      what is the best workout routine to increase bicep size and mass?

      lol
       
    3. crormaSoila18

      crormaSoila18 Well-Known Member

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      what is the best workout routine to increase bicep size and mass?

      Its completely normal to feel like that. you just had a good workout. you have doms(delayed onset muscle soreness) micro tears in the muscle. there repairing, getting stronger and bigger. i personally love doing preacher curls with the ez curl bar. i do 4 sets, increasing the weight each time to roughly do 8-10 reps. then i do a drop set(decrease the weight and rep till failure) then at my very last set ill do 2 negatives. but dont just focus on biceps. triceps make your arms look massive too.
       
    4. Capone

      Capone Well-Known Member

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      what is the best workout routine to increase bicep size and mass?

      I use perfect whey for protien
       
    5. 88brah

      88brah Well-Known Member

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      what is the best workout routine to increase bicep size and mass?

      Squats.
       
    6. suighja

      suighja Well-Known Member

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      what is the best workout routine to increase bicep size and mass?

      Don''t use protein!!! If you use protein you lose 3% of your muscle, especially from biceps, during the night.
       
    7. crormaSoila18

      crormaSoila18 Well-Known Member

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      what is the best workout routine to increase bicep size and mass?

      okay well what type of tricep workouts are good?

      also should i continue to workout while i am this sore?
       
    8. parnassto

      parnassto Well-Known Member

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      what is the best workout routine to increase bicep size and mass?

      HAHAHAHAHAHAHA

      troll
       
    9. Canellesao

      Canellesao Well-Known Member

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      what is the best workout routine to increase bicep size and mass?

      Rule#1 stop being a lil bitch and work on your whole!!! body rather than just biceps(and p.s. back excersices help ur bis grow)
      Rule#2 Take vitamins and whey protein
      rule#3 get a GOOD routine and be patient, consistency is the key to results
      rule#4 get big and aesthetic than acquire poo-tang
      rule#5 stop being a pu**y u little bit*h
       
    10. vijugati8g

      vijugati8g Well-Known Member

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      what is the best workout routine to increase bicep size and mass?

      your really ****ing cool^^ im asking for help and your mocking... sweet forum
       

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