moni pandey's picture
Asked by
Jul 21, 2015

My biceps size is not increase last 2 years

my biceps size is not increase last 2 years. please tell a best solution for my biceps or chest also... mukesh
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3 Answers Sort by:'s picture
Posted by
Jul 21, 2015
First u tell me how much ur bisep size and how much when u start?
Puneet's picture
Posted by
Jul 22, 2015

Hi Moni,

Contrary to popular belief the best way to increase your biceps are doing heavy back work like t-bar rows, chinups and compound bicep movements like incline curls, hammer curls etc. Don't overwork your muscles and you shall be fine.

Hope this helps!

arihant aski goswami's picture
Posted by
Jul 22, 2015

maintain a log book*

workout your arms twice a week*

exercise selection is important ...

biceps(what i do )

barbell curl(on ez bar) 3 x 8 reps

preacher curl 3 x 8 reps

finish off with hammer curls 3 x 8 reps

feel the burn and complete the range of motion 

tempo- 2 sec up/3 sec down

if you do not track your weights you are wasting time ..add weight every 2nd week even if its by 5 lbs...

well as of today i got a 17 inch arms nothing to be proud of ..but i have come a long way....peace out and keep pushing


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