Biceps Workouts - Weight Training Exercises For Big Arms

[John22Trina]

would these 3 exercises alone be enough for your bicep workout? sorry im new to this just need sum advice

[Klintololi]

useful.

Thanks.

[LetsWindTheYanksUp]

I do 3 sets of 15 reps doing using the dumbells is that to little or too less???

Any one know get back to me. would be a great help.

[05shocker]

u need to do cardio ... go run and lose those calories ... i suggest running outsside not the treadmill good luck

[ddraven24]

diet, diet, diet... the cleaner the foods you eat the more lean you will be even when you are bulking up. But you also want to make sure you're getting enough food to maintain the muscle that you have. Be careful with the cardio...you can burn muscle with high intensity cardio.

[youtuba555]

CARDIO AND DIET!!!! hats the only way to lose alot of fat still do your weight training and shit or whatever you do just eat a healthy cutting diet and do lots of cardio

[corleone1820]

one question i've been dying to know is do you need to feel sore in the muscle for it to grow??

[OakenDust]

Not necessarily, but it's usually a sign of good workout, just do clean reps and concentrate on the muscle you're training, slow negatives and clean reps. You should feel sore in the muscle if you do it right, but it isnt a necessarity

[Dustin389]

nice triceps

[canvargun]

for the last one i think that machine works your right side more than the other and maybe couses asymmetry using a bar in that position might be better

[Vicbling91]

cool video

cool routine.

this guy has big arms

[3jvh]

Push ups are one of the best exercises u can do to get started

[666briggs]

bench press also works the tricep

[weathered79]

to get bigger should you do 3 exercises per body part like 3 bicep 3 tricep 3 shoulder etc

[christoir246]

could any1 tell me what type of food that a lot of protein wud be in

[06STiBOi]

yah i worked out for like 3 months without taking protein and dident see shit..once i started taking protein shake ( i get the same amount of grams as i weigh) my body exploded...its crazy how important nutrition is.

[eurotrancemixes]

Hi. Is cheese on toast for breakfast enough protein per day? (Serious). I have lost weight (56 lbs) to normal BMI but my wrists now look super thin -thinner than a girls. I dont' drink milk and was existing on 1200 calories per day for 12 months (to lose weight). Since getting skinny (arms), my muscles look non existent, before they looked 'bulky' when I was overweight. :( I don't know how to get arm muscles again, withought getting fat by eating more. (Hypo-thyroid).

[NASILAISTALLION]

Does Weight Lifting Stunt Growth?

Im 15 yrs turning 16 on april and I want to start doing Weight training but im scared about my growth

is 15 a good age to star training??????

PLEASE HELP ME

[Calum360]

What should i do if i want to create muscular endurance?

[simsdaddy609]

you gotta do some hammer curls, get that outside bicep muscle some work, your biceps look like they are too inward, if that makes sense

[originaljungalist]

yea 5 meals a day, keep the protein goin, 3 workout a week, focusing on diff muscles each workout, hav rest days as wel

[embodymentaz]

great bicep routine

[weathered79]

ok i'm trying to get a lean muscle tone i only have a 25 lb dumbbell i need to know how many sets to do should i work on bi's and tri's on the same day or seperate and how long should i wait before working on my arms again i keep reading different things 1 person said every other day another said every 2 days and another said once a week please give me a straight forward answer i'm getting tired of pissing my time away i want results

[APPLEJUICE408]

8 to 10 reps per second?

[juanro271]

3 excercise is not so good , the best technique is around 4 or 5 excercise PER muscle with around 12 or 15 repetitions.Also a good way to have great muscles is to combine differente muscles like

Day 1:Chest and biceps

Day 2:triceps and back

Day 3:Shoulder and deltoids

Day 4:rump and leg curl

Day 5:Leg and abs

thanks , i hope you follow my rutine.

[juanro271]

3 sets is not so good, the best technique is 4 sets of 12 repetitions, and around 4 or 5 excercise PER MUSCLE

thanks;)

[bpatrice49]

The key is form and persistence. Trust me to develop a seriously impressive physique you do not need to train like an animal. You need to just eat well, lift as heavy as you can and lift regularly over a period of months and a physique to your liking will develop. Thats why I recommend home workouts as long as your dedicated.

[forridersofsatan]

im a beginner what do they mean by reps?

[nopossi]

I workout every other day on with weights and cardio in between those days. I used to do Back,Shoulders,and biceps one day and Chest, Tricepts another. Now I do all in one. My results are good but should I start something different? Anyone.

Thanks.

[slayer6888]

i agree that these are the best exercises for your biceps pretty much. but be sure to stand very still wen doing bicep curls because jerking yourself backward or leaning back creates momentum on your arms and you dont get the best out of the workout. So be sure to stand still.

[Stingfan200010]

Ok so im doing mine good then

[HammerPowered]

Not bad suggestions - but the key to bigger arms is actually the tricep muscle, as it's a bigger group than the bicep. I like doing heavy pulling exercises for my back (like deadlifts, heavy rows, etc.) that also use the biceps as assistance muscles to also help their development. Just my opinions.

[R3D00d]

Thing is, Triceps aren't really that good for aesthetic appeal, and you can work them by having a variation on your Bench Press.

[ifuscaredgetthefukou]

yeah thats true but the bicep is the show muscle and thats why alot of ppl focus on it. tricep represents most of your arms performance where as bicep is mostly a show off muscle

[ExhumedANDConsumed]

I do agree that the triceps, being the biggest arm muscle will help make a bigger arm and maybe even accentuate your bicep, but its the bicep which is the most noticeable feature of any arm.

[sonakoya2001]

exactly...

[WA71M]

IT HELPS.. THANKS

[AshleyCollins98]

I'm 15, 6'1", 180lbs. What can I do to get really big? I do bicep curls with barbell at 65lbs for 10 reps.

[thhyu23]

well if u mean protein supplements then its not true. but u do need some protein in ur diet. u should be able to get it in ur daily meals. just eat a peoper balanced meal.

as for the form try this for a change. lower all your weights and do a very slow, full motion. 1-2 secs up and 1-2 secs down on all your exercises. if ur a beginner this is the way to go. do what he is doing only if you are an advanced builder. or you wont get optimum results and u might injure urself.

[thhyu23]

by protein if u mean supplements then its not true. but u do need some protein which u can obtain from foods to keep ur muscles healthy. some form of protien is a must.

[Sherman6842]

Tidy video, but I've just started out with weights and was wondering if anyone could help. Done some research and I've started a similar routine, but what sort of weight should I be using (how heavy)? Any advice would be appreciated. Cheers guys.

[Terrel1981]

I love these videos.....I have been doing these exercises for a month now and not only have I noticed myself getting bigger but other ppl have as well.....and the fact that this guy is HOT makes it even better.

[spartan1893]

k ma biceps r like screwed up...every part of ma body aftr i work out will hurt da next day...with biceps i strugle realy hard n do like 5 sets of 12kg then 5 sets of 10kg, n dey wont hurt the next day...n i wuld push myself so hard...any1 got an explanation???

[mosdtg]

i but on half a stone in muscle doing biceps triceps chest and stomach work outs and i have noticed a huge diffrence

[JohnnyZenith]

Guy is 148 lbs for a 5 ft man with a small frame very skinny?

[MickeyLynott]

I was doing 12kg dumbell curls in the gym 5 weeks ago and felt something go in my elbow.My elbow has been painful since and it prevents me from working out.Any ideas what I should do guys (apart from going to an over priced physio)

[B1GTTT]

is it true that your muscles start to deplete if you do not take enough protein

[MickeyLynott]

Well in theory yes your muscles would deplete if you didnt eat enough protein but in the developed world most people eat too much protein overworking their kidneys etc.Instead you should try to increase your daily intake of complex carbohydrates.If you are worried about your protein intake you should take a good quality whey protein shake(containing about 15-30 grams of protein) before your workout.Hope I helped you somewhat

[xbombackx]

yes sir. that is true. this is because your cells need proteins to function. and if you dont take in enough they start taking some from your muscles. thats why the poor people in Africa are so small and fragile.

[hkjono]

dw dude it only depletes if u really dont take any protein at all...if u dont take any then it depletes..if u take around 100grams a day it grows a bit and if u take 150+ it grows alot...but anything above 30g rams a day it wont deplete

it just wont grow as fast n as big

[kidcase619]

yep its true

[Twiggles02]

Your body can enter a catabolic state, where your muscles are used for energy. However, if you live in American you are probably not in risk of a protein deficiency. If you are worried, people sometimes drink protein shakes after their workouts.

[gugusandhu]

yes

[MoR91Ga]

no, but if they are not given the proper amount they will basically begin to get it from one of the main protein sources in the body which is muscle it is called muscle catabolism ( ur muscles eat them self) and yes it will decrees the size, strength etc... it is caused by shity training, no sleep a real shit diet.

do you not get enough protein ????

[mayweatherrulz]

na its if your protien intake is less than your usual intake

[Kingsnake1]

not entirely true... but your body will use protein first in these high impact situations. taking it from your muscles.

[wywern209]

well, its only if were like starving for weeks but for day to day no.

[djpedy]

sure is. thats why its really important to have a good HIGH protein meal within 30 min's after workingout.

[PoeticTank]

Yah and if you take in enough fat aswell...

[jeevanjot52]

no...just eat right or your body will burn muscles for energy

[PunkJester79]

no, muscle only depletes if your not actually using the muscle. If you don't do any weights for roughly 3 weeks, then the muscle mass will reduce and you could lose about a months worth of work out << reduction occurs alot quicker than improvement!

[jordanss8819]

not delepte necessarly, but you wont have much endurance and recovery time without sufficient protein

[kundimaharaj]

you will deplete if you dont eat protein lol

[rkusant]

yes. your body will start to eat your muscles because it needs some kind of protein to keep going.

[konabiker9]

ye ur muscles do depleate u need protein 2 rebuild the muscle tissue or ur just hurting them

[masatje]

well, proteins are important in any diet, especially for weight training. Proteins are to help your muscles recover from excercise. Best way to get proteins is to generally eat stuff like chicken and fish, and some lean beef. What you can also do is consume a protein shake after training. The extra proteins help your muscles to recover.

[GrEaTeSt786]

yes if your diet is wrong when you life weights it eats away at the muscle tissue and when you go to sleep and it repairs what you've damaged therefore you're arms will not grow to its maximum potential

[zanthar666]

no your muscle build with or without protien but you will be more sore if you dont and protein helps you grow quicker

[vilvo46]

no, but you should get enough in youre diet, it will make you alot bigger, but i'm not big on whey protein or anything, just eat protein rich foods, also your muscles will deplete if you dont lift weights over an extended period of time

[CeeBlees]

Hey im 16, bout 5ft 8, doing 100 pounds bench press and taking whey protein, i was wondering how to get bigger because i have quite a small physique. Does anyone have any idea?

[AndredaMathis]

eat

[BurtonSnowFlow]

Work out 5 times a week or less do what your doing eat right and thats pretty much it for your age.

[Ansem655]

exercise

[CRB115]

basically dont stop eating but eat clean. u know what i mean. lift hard and and smart and ul grow.

[ZaLalo]

Don't take protein supplements. Worst thing you could do. Eat foods that have naturally high protein. Just keep working out. You'll get there.

[asilverstein796]

You should probably wait a couple of years until you get very into it but they key is to eat A LOT. Every 2 hours you should have a meal or a protein shake. Example: breakfast at 8 am, protein shake 10 am, lunch 12 pm, protein shake 2 pm, protein shake 4 pm, dinner 6 pm, protein shake 8 pm. If you aren't trying to lose weight, have a shake before bed. You could try creatine, but I would wait until you are older.

[asilverstein796]

I would wait until you are 18 to get real serious.  However, if you are trying to get big - not lose fat or anything, eat or have a protein shake every 2 hours. Even if you want to lose fat, eating every two hours will speed up your metabolism, as long as you eat the right things. Creatine will also put size on but unless you know someone with more experience that can help you, you should wait a couple of years.

[Fyrblade]

You need more calories going in than coming off daily. Check your diet, check your protein intake and of course, a good training program is mandatory.

[bonelessteriakywings]

i know what ya mean try lifting weights taking protien and drinking lots of milk with the protien and eat lots of meat and beef every single day and if you wanna see results just dont stop doing that same pattern every day it takes time but it seems to be working for me

[Agentmufff]

You have to eat more calories and protein. It's the only way to gain mass. Protein shakes are a great way to supplement your body with protein, but you will need to eat more lean protein. Chicken breasts is the way to go.

[Murphdawg10]

just keep on working on it. When i was a freshman I was only benching 125, by the end of my sophmore year i was doing 235. I was doing Over 60 lbs over my weight when just a year and half before that i was doing 25-35 below my body weight. Creatine helps, but you don't need it. I had huge gains with it and without it.

[teh5o]

excercise. eat more. dont eat stupid get a diet and figure out how many calories you need.

work out with proper technique, alternate your workout routines, lift 80% 1 rep max weight, do workouts that dont isolate as much, keep on taking that protein. and dont expect anything too fast. GL

[krillansavillan]

eat like crazy

[captaintripps79]

Focus on technique, not size, you'll grow later, when you're mostly done growing.

[spartan4745]

keep goin at it..once you can do 10 reps or so with out needing a spotter add weight keep doin it till you can get it 10 times add weight and so on

[arcanumskin]

Mate id say that your size will come later on when hormones increase as you get older. I was the same way and after I turned 20 i just started to get bigger with a big increase in weight that I was lifting.

You are still growing into your adult body so dont beat yourself up.

[worldwidevitamin]

Stop taking whey protien. Go to the grocerie store and buy large bags of squash, sweet potatos, beef, pork steaks, chicken. Eat 2 to 3 times a day. Cook your own meals and take control of your eating life. At 16 your going through puberty. You have to eat orange veggi's and lots of protien, you will never bulk up unless you gain fat. It is a lie that you can bulk up off whey, unless it has massive calories in it.. and it's 99% of the time pure sugar. You don't want to be a sugar cube do u?

[davidcrowlands]

just keep with what your doing. ur young still growing ur physique will naturally get bigger, also ur bone structure has not finished growing so ull more easily damage a joint, ex ur shoulder on bench press. basically make sure u do as many pulls as pushes, ex for every bench press u need to bend over row. aim for weights that u can do sets of twelve rather than 8. ull put mass on dw about it just remember intensity is EVERYTHING,

[ozunasox]

dude i was 18 5"9 125 lbs. were basically the same. i just workd out allot and hard. 3 to 4 sets of heavy lifting. between 6 to 9 reps per set. now im at 152 lbs. its a big difference :D

[drocc133]

eat like crazy a lot of steak eggs protein etc and workout heavy 5 days a week

[chasegreen707]

genitics really does have a lot to do with it. some people just naturally grow muscle quicker. the guys you see here in the gym with large amounts of muscle tone when they were your age they were bigger, and more ripped them other kids the same age. try protien shakes like musle milk, talk to the people at gnc or vitamin shop. it takes work, and you just push yourself, but dont hurt yourself. at 16 your still growing naturally. if your lean thats good cause the muscle will soon come. WATER!...

[zanthar666]

i would say try to increase your wieght, but if not having a spotter is a problem then do more chest exersises like dumbell press incline dumbell press as well as incline bench press

[bennywils12]

i recommend eating a lot of chicken, lots of protein in chicken. it's seemed to help me. keeping active with activities like mountain biking, jogging, snowboarding, helps keep your metabolisim up. i'm hungry almost every 2 or 3 hours but with high metabolisim, your muscles soak up those nutrients while being able to burn calories easier.

[welterweight13]

lift heavier...eat more....run less...and after workouts take the protein...

[darkeryche]

gonna have to do more than 100 pounds to get bigger

[vilvo46]

uhh eat alot more food dude, especiially ones rich in protein, other than that just lift weights a shit ton, haha i'm 14, i weigh 166 and i'm 5'10 and i can bench 220

[b00mz911]

keep at it man, im 15 and i bench about 170lbs and ive only been weight training for around 3 months - do mass building exercises and make sure youre using the right form

[hunterroden]

eat everything you can and workout more

[killapound]

well thats genetics nothing u can do about it like me when i was 14 i was benchin 175 now that im 15 i do 200 but i never used musle milk or any other products of that sort to help enhance musle growth i curl 65 i can do 200 push ups and thats about it

[oldskoolozzy]

LOL you're 15?

[sam001424]

hes got the biggest triceps i have ever seen

TANK

[totalhealth4life]

Great video, keep up the good work, I am 55 years old and I have six Pack and I LOVE IT

[kingy54321]

dont get me wrong ur arms are massive. but when ur working out u move all of your body. u shud just move the muscles your working. this is harder and you may have to put the weight down, but you get betetr results for sure.

[obelysk08]

my thoughts exactly, watching this I was thinking, I'm sure you're not supposed to sway that much...

[rode1979]

I do 6 exercises. I think hammer curls are important enough to include into a 3 exercise workout

[ozzybhoii07]

hammer curls focus more or widenesss of ur biceps more than size

[Kakaroti]

That is incorrect you can't "widen" your arms using hammer curls, you need more mass to make them wider, hammer curls is a great exercise for training both the long outer head and short inner head of the bicep., but remember you need to increase mass to increase width in your upper arms.

[KaseyAkira]

No they wont. You cannot significant alter the "shape" of a muscle.

[worshipme213]

Hammer curls work more of the brachialis muscle and forums than the the bicep.

[wazzup828]

is it possible to have a good effective workout routine at home if i dont go to the gym? i only have dumbells =(

[2006ryde2006]

It is possible. I would recomend the use of a bench because it offer more training execise and it use less space, for example the bench I use has a leg/precher curl attachement benchpress ,flies and shoulder station.

p.s.

Your results matter more on the quality of your technique than the quality of your equipements.

[2006ryde2006]

You should use your dumbells with a bench , the bench I use has a leg/preacher curl attachement, benchpress, flies and shoulder stations. The effectiveness of your routine depends more on the quality of your thechnique than the quality of your equipement.

[SuperLlama25]

3 to 5 sets per exercise...8-12 reps for good cuts and all that...1-5 reps for pure strength and 5 sets for that is the best...also bodyweight exercises like crunches, alot should be done 15-25 reps should be good if u go over put some weight on to make it harder,sweat and cut fat

[KaThoom]

I have to say his posture is terrible.

His first cable curl exercise, he is bent over.

Very bad for his back, and very difficult to isolate the muscle in this position.

Thanks for the advice mate, but watch your posture!

[hockeygoaliekal]

bad form on alt. curl. Try to do it with less jerking motion.

[Uberlaser]

Agreed - Good video, but you'd gain more from the exercise by doing it slower - You are throwing in a lot of unnecessary momentum into the movement. Its not a throwing exercise - Focus on the muscle and make it work HARD and SLOW.

[dunn603]

Don't do what everyone tells you try different exercises and find out what works for you...everyone is different and different exercises work differently for different ppl.

[kevinhellemans]

you always do only 3 exercices!!!

i mostly do 5 to 7 exercices

[AllAmericanGuy01]

I've been working out for nearly 5 years and the most I would do is four routines. But I can't imagine doing 5-7 because by the time I'm on my last (fourth) routine, my body is exhausted and I really have to find that inner strength to blast off the last routine. So are your workouts that easy that you can do that many?

[GTADRZ]

So are you so weak that you can't do that many?

[Rasengan854]

lol, he didn't mean reps, GTADRZ, routines are groups of different sets of exercises. An exercising routine usually includes the max weight someone can lift, bench, etc. and doing as many reps they can do with it ( usually 3-5 ) so for AllAmericanGuy01 to do 5 exercise routines is considered amazing. So next time, please don't call someone weak just like that.

[guy4pink]

noone starts good or strong ...

[asilverstein796]

You should work out for no more than an hour, but 4 excercises is a little low. Do what feels right to you.

[sonofchaotica]

your using too much weight you should be able to do them, either that or id check with a doctor and make sure youve not got a condition that saps your strength like ME etc

[1dlfrgv]

Doesn't it depend on the amount of sets you do with each routine? I suppose you could lower the amount of sets for each routine and up your reps by a couple.

[masatje]

you seem to lack some endurance in your muscles. I see plenty of blokes at the gym who can do heavy weights, but don't have the endurance for long sustained excericizes. See if your local gym, has a class called body pump or club power. This is a group lesson where you use a light barbell, where you can add weights on to. The excercises focus a lot on variety in the same excercizes and a lot of reps to really get that burning sensation, and focuses on endurance.

[49ERSiBleed]

I hear what you are saying. I've been at it since I was 16 - 27 now - and I've been getting great gains from doing around 3 sets per routine, but doing around 2-3 total per muscle. So for arms, might do 3 sets of stand-up dumbbell curls, 3 incline curls, 3 close grip stand-up curls to finish. you will build up the stamina in a few weeks. maybe take a longer rest in between if you are too tired. but make sure to warm up w/ cardio for 10 minutes min prior or you can hurt yourself. hope this helps

[hkjono]

8-10 reps as in each arm or all together?

[kobesthebestatball]

each arm

[nokia6360port]

each arm, deepending on your targets, if you are wanting to get bigger and bulk fast do 8 reps with high weights, if you are aiming for strength go for 10 with a comfertable weight.

[guitargod728]

how often should i do this in a week?

[GuitaristJesse2442]

3-4 times

[IndependentALEX]

once per week, twice max , but i will recommend do this and then in 3-4 days do smth different for your bicep (concetration curls definitely)

[nokia6360port]

once a week, concentrating to much on one muscle group each week will reverse the effects, the bicep for exmaple will eat into it's own fibres, and muscle will decline.

[49ERSiBleed]

not exactly true. the more frequent your muscle is worked, the more gains you will see. that being said, you must absolutely wait until the muscle is fully recovered before you can work it out again. usually 2-3 days time. also, protein is not stored by your body, so you must really increase your protein intake by eating more frequently throughout the day. probably the most important thing to do when body building.

[ffgfztuuuuuuuuuuuuuu]

I now have long-term fitness but I do not muscle mass and incidentally I also eat a lot. But still ...

[ryan000001]

Yeh my arms are pretty big now. It takes years of constantly shredding the muscle and letting it repair itself. I put on size if I really go for it then make sure I take the next day off to let my muscle repair and grow. That is so important!!

[fizzikill]

Wat bicep exercise works the outer part making it nice and bulging? The inner part of my bicep is bigger and rounder than my outer :( is hammer curls the way 2 go 2 rectify this??

[misterera]

You got that right.

[jessemiles320]

Take an easy curl(spider curl) bar and perform a reverse grip curl. This will not only hit outside bicep but the upper forarm as well. Yes, hammer curls will work too. But try using the rope on a machine and lifting at an angle. To perform this, walk backwards and form a 45 degree angle with the cable. Lastly, another reason it may look like you don't have enough definition because your delts are not big enough. Do not neglect any other muscle group. They all work together! DON'T OVERTRAIN!!!

[phillintheuk1]

the hammer curl helps to lengthen the bicep muscle & fill the gap at the bottom of the bicep near the forearm

[RobTeeeezy]

takes years 2 build muscle like that

[Slim060289]

years and lots of food/protein

[pakistaniscouser]

thnx buddy it really helps

[mcodhedpe]

takes weeks to build mussles, unless ur on steriods

[volks1470]

weeks?? yea, try months, and years for his size.

[angrygunsmith]

hey, did you just do one set of cable curls to warm up, and didnt warm up for the other exercises, is this a proper bicep workout, cant you just do one type of exercise, can u use a barbell instead of cable curls, waht about using a normall barbell or dumbel for the preacher curls? or is the point of preachers to use an EZ curl for more bicep peak? Can u do standing EZ curl's??? please som1 reply, please!!

[Nhawk316]

im 5'4 and im at 175pds. A im at 17% bodyfat. And im even a vegan, just eat fine, dont forget there's a genetic factor that will determine wether u grow bigs muscles or not. Eat plenty of seeds,fruits,vegetables,breads­,grains,and lastly some lean meat. Suplementation is only needed if you dont get your dialy requirements,from eating alone so might start with a protein shake.Dont depend on suplementation.Eat good,eat healthy.

[ThomKiller]

if u eat good and take supplements it give better effect :)

[Jdb4925]

When I curl, my bicep doesn't burn compared to the burn in part of my arm below the bicep, across from the elbow. Is there anything I can do? I don't think it matters, but I'm 15, 5'11 ans 155 lbs.

[jimbosudbury]

dude! i get exactly the same thing, my fore arm pumps like shit and my bicep feels nothing.

[ccfcprem2010]

hey mayb its about ur form mayb as u curl the weight up u are curling ur wrist as well and so try keeping ur wrists straight

[Krapuniverse]

Cos you're 15, i presume you have just started training. Therefore you don't have much muscle mass at the moment. You wont get much burn at the moment. As you continue to train and your muscles get bigger then you will really start feeling the burn in your biceps.

[skampiss]

Your forearm gets quicker exhausted than your biceps it seems.

Will be better at time as mentioned.

You can try other excersises wich won't kill your forearm that fast.

[heelspurs]

what he's saying is that the bicep tendon attachment to the forearm hurts. that always happens when you first start out. just keep trying to increase slowly because an injury there can set you back weeks. after about 7 training sessions (two weeks) your tendons should be strong enough to increase weight or reps to start getting the burn

[PPatitsgr8testdotcom]

that exact same thing happened to me im 15 as well. the problem for me was that i was only doing one kind of curl. so i mixed it up started doin different types and i felt the burn in my bicep again. you need to mix up your workout routine for muscle confusion you don't want your muscles to get use to an excercise

[hornswoggle20jake]

hey im getting really pissed because ive been lifting for a little over a month now and im getting stronger but my arms arent getting bigger.. How long till they get bigger

[thebetterhaloplayer]

Dude,,,How tall are you? Cuz it takes like 2 or 3 years to get arms like that man!

I'm 1.93m and im training 3 or 4 times a week, for over a year now, my arms aren't even that big and I'm training the shit outta myself. It takes a long time man! Never give up KEEP TRAINING!

[wafc17]

hi people i was wondering if you be able help me i want to know what foods i should start eating if i want to go big quick and how much i should eat and all that am confused lol

[killthesmurfs52]

It really depends on your current situation

I am 6'2 - 185 pounds. I dont have any fat on me and cannot even gain weight if i tried.

But i have some great muscles. that is where my weight comes from.

Not sure what situation your in, but here's what i did.

I ate 4 meals a day. Lots of carbs, lots of protein, and minimal amount of sugar.

Between meals i have a weight gaining protein shake twice a day

then just be consistent with your workouts.

I saw amazing results in the first 2 weeks.

Good luck!

[jMz2oo6]

remember though not everyone is going to see results that fast, on average people wont see results until the 4th week, be strict but its all about balance and feeling good.

[Krapuniverse]

As killthesmurfs52 has stated you should eat 4-6 meals a day. Your diet should consist of good carbs (pasta, brown bread, vegtables) and lean protein (chicken, fish, eggs). Try to consume protein every 2-3 hours. You should buy protein shakes to help you (whey) and maybe a weight gainer. Drink lots of water, avoid fatty food and to much alchohol and get a good nights sleep. Train around 3-4 times a week and make sure you perform big, mass building exercises such as squats and deadlifts.

[pixma321]

hihi everyone.. can jumping rope lose fats in the lower chests??

[Ebuverthebicepcurler]

Regional fat burn? Sorry, I dont know anything about that thing, I just lift for strength, dont do cutting.

[thecuredontcry]

wow great series...all of the videos.

i'm female, but i'm way into lifting because i like to be strong. these videos are definitely going to help me tone and shape my muscles as well as improve my technique! thanks

[1md21]

excellent vid

[Drunkenmc08]

good video, this guy gives much better advice than others on the internet; tar mate!

[dachoszenone]

if your doing 1 body part a day chest, back, arms, shoulders you know then 4 sets of 10-8-6-4 adding 5-10 pds each set it helps alot... but if ur doing different body parts n all that then i wouldnt

[QUALY88]

should back be straight for first exercise. i do 3 sets of ten then add 5 pounds..

[HOLLERMIKE]

theres nothing wrong with doing 4 sets it just may exhaust you faster when doing different exercises

[armaximus]

why not do 4 sets? ive always done 4 sets and added weight each set.could this lead to overtraining the bi's.

[northballa1283]

thats sort of like pyramid sets

[jpatt1987]

thanks for the tips