For those with big guns!

[Geoffke]

Schould i train my biceps/triceps once or twice a week? I train them once a week... but they suck.

 

[xcelbeyond]

Once a week, with "high-intensity" should be adequate. If you want LARGE arms, get stronger by doing HEAVY bench press, deadlifts and bent-over rows!

xcel

 

[Queefer]

How big is "they suck"?

 

[Queefer]

They look pretty big in the pic underneath your name.

 

[Geoffke]

How big is "they suck"?

42,5 cm. Sorry, i'm not familiar with inches...

 

[Queefer]

21+inches is huge!

 

[Big A]

42.5cm is 17"

 

[COASTAL]

How much do you weigh and how tall are you, as this plays a major role in how big they appear. Mine are 17 1/4 " at 210 but don't look it because I am 6'1" and have very long arms and muscle bellies, LOL.

 

[xcelbeyond]

How much do you weigh and how tall are you, as this plays a major role in how big they appear.

This is SO TRUE! I'm 5'6" with "small" joints. This last summer I was able to meet up with one of the vets from the boards back east (business trip). I was dieting pretty hard then and weighed 175-178 lbs and was relatively lean - ~6% BF. He thought my biceps were 20"!!!! But they were only 17-1/2" (now they're "almost" 18").

xcel

 

[COASTAL]

MAN...................

I hate guys like you Xcel!!!! LOL

 

[Crowler]

Once a week, with "high-intensity" should be adequate. If you want LARGE arms, get stronger by doing HEAVY bench press, deadlifts and bent-over rows!

xcel

I too need larger arms.

6' 220 12-13% BF Chest 47" Legs 26" Calves 17" Arms a sickening flexed 16.5" Sounds like time for SEO.

How do heavey deadlifts help your arms?

I already do deadlifts and bent-over rows. I only do DB bench because of shoulder problem.

 

[xcelbeyond]

How do heavey deadlifts help your arms?

I already do deadlifts and bent-over rows. I only do DB bench because of shoulder problem.

Not sure the best way to explain how deadlifts helps build biceps - they help in both back and bicep development.

I have bad shoulders as well. I was taught bench press technique from a bro that holds state bench press records in several classes. He told me TO STAY AWAY FROM HEAVY DB presses. They're just an accident waiting to happen. He owns several gyms and has seen more people get injured from heavy DB work. I would say this is not the case if you have 4 good spotters when doing heavy DBs - but how often does that happen?!?

xcel

 

[Geoffke]

This is my biceproutine:

Barbell curl:

2 warmups
3 sets to failure


Preacher curl

1 warmup
3 sets


Hammer curl superset with high cablecurls

3 sets


What changes would you make? I train biceps with max intensity, but they suck.