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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vishantkumar2012@gmail.com's picture
Posted by
Jul 21, 2015
First u tell me how much ur bisep size and how much when u start?
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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!

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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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