how do u make ur biceps bigger?

Hello

I sincerely would recommend you to start with lifting weights. I'm lifting years since I was 18 years old, now I'm 34 years old and still going in the gym.

It's just not enough to build lots of muscles, you must train the other muscles, too. It's a good choice but if you add the pushups with lifting weights it's an optimal combination. You mustn't look like bodybuilders and other people filled with steroids. I would recommend you to think about going to the gym, but it's your decision if you want to go or not. If not add a good protein powder to your daily meals.

I had the same problem like you when I had your same age, I didn't build muscle and gain weight even that I trained hard. You must take care that to build muscle mass and gain weight it takes some time, some gain quickier mass and weight other need more time. It's all genetic and nature you can't influence it.

What has really worked on me it's this workout. Important it's too sleep well, eat healthy and take protein after workouts. The daily protein consumption is 2 gr/kg you can buy a protein supplement to your daily meals. Important it's to eat fish, meat, raw eggs, thunfish and to drink milk. Eat fruits and vegetables five times in the day if it's possible so you have all the vitamins you need. Take a protein shake after a workout with 25 - 30 gramm of Protein Powder, 2 bananas and 500 ml of low fat milk, put all in the mixer and drink it.

It's naturally that you must do your workout regulary, and try always to increase your weights but not too much. It takes time to build naturally muscle mass and gaining weight, but if you train hard and eat well you will have good results. I'm sure that you will put on weight and have good muscles on your body, too.

That's my best advice I can give you.

---5X5---

Monday: Squats, Benching, Rows

Weds: Squats, Military Presses, Deadlifts, Chins

Friday: Squats, Benching, Rows

Courtesy of bill starr, the greatest strength coach who ever lived, popularized this in the 70's with his great book, The Strongest Shall Survive, which was aimed at strength training for football. I believe he had essentually two different programs which both are 5 sets of 5. The first, which is more suitable for beginners, is to simply do 5 sets of 5 with similar weight jumps between each set so that your last set is your top weight. When you get all 5 on the last set, bump all your weights up 5 or 10lbs. Example for squat... 185 for 5, 225 for 5, 275 for 5, 315 for 5, 365 for 5. If you get 365 for 5, move all weights up. This is especially good for someone who is just learning a particular exercise like the squat, because the amount of practice with light but increasing weights is a good way to practice form.

For more advanced lifters, he advocated a warmup, then 5 sets of 5 with a set weight. For example, the same athlete used in the other example may do 135 for 5, 185 for 5, 225 for 3, 275 for 2, 315 for 1, then 350 for 5 sets of 5. When successfull with all 25 reps at 350lbs, bump the weight up the next workout by 5 or 10lbs.

This is not outdated, and is a good program for gaining strength. Many elite athletes still use it during at least part of the year. I in fact do 5 sets of 5 on squatting for 4 weeks as part of an 8 or 10 week training cycle. Personally, i do it 3 times a week, but most people will probably make better progress doing it 2 times per week, or even doing version 1 once a week, and version 2 once a week.

In any event i described a system in a post a while back that goes something like this:

Monday use the heaviest weight you can for all 5 sets (same weight each set)---- in other words when you get all 5 sets of 5 reps up the weight (most workouts you will get 3 or 4 sets of 5- and maybe your last one will be for 3 or 4 reps)

Wednesday use 10-20% less weight- in other words if you used 200lbs on monday use 160-180lbs on wednesday- actual amount depending on your recovery

Friday work up to a max set of 5-

In other words lets say that your best ever set of 5 is 215lbs and you used 200lbs on monday for 5 sets and 170lbs on wednesday. On friday your workout might be like this 95 for 5 135 for 5 175 for 5 200 for 5 then attempt 220 for your last set of 5.

This tends to work better as a long term program than doing the same thing 3 times a week. On exercises where you only do them once a week like deadlift you can just do the 5 sets of 5 like i described. On monday on exercises that you are only doing twice (rows) you could do both exercises like the monday workout or lighten one of them depending on your recovery ability. Be conservative with the weight when you start- that is important.

Also i have used this program VERY often with athletes and it is result producing. However many of your gains will show up after you use it for 4-6 weeks and you switch to training a bit less frequently and lower the reps and volume. However this is one program i have had a LOT of success with. In fact i rarely if ever use it with athletes who are at the top of their weight class because it causes too much weight gain unless you severely restrict your food

bicep curls

do one on one arm n then one on the other n just keep swithcin

count to 20 so u do 10 on each arm

i usually do like 5 sets of 10 on each

also do the hammer curl where u turn ur wrists while holding the wights so it looks like as if u r boxing position

tehn do the bicep curls in that arm position-does different bicep muscle

it should be so that when ur arms are hanging by ur side, ur palms should be facing eachother

search more on google

Do lots of bicep curls (grip barbell palms up and bring it up to your chest then down repeatedly).

Do Chin ups. Mount a chinup bar in your bedroom door frame. Make yourself a promise you will never go through the door without doing at least 3 chin ups.

On a lat pulldown machine grip the bar very narrow and then pull it down as low as you can repeatedly.

Focus on your triceps.They are they larger group of muscles and form 3/4 portion of the arm.they will make your biceps look bigger.

the most common is the curl...ther are regular and preacher curls...yo can find pics on the net...aslo do chin ups and push ups. Push ups are just a great upperbody exercise

Dumbells...curls..