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Need a workout routine for Bigger Biceps...

11K views 54 replies 24 participants last post by  Sekou 
#1 ·
Hey Guys, I'm new to this forum, I tried to search for this topic and the search thing didn't work right, but anyways, I am 17 years old, 6' 0", weighing 170 lbs, and I was wondering if anybody could help me out and give me a workout routine on building bigger biceps, well actually my whole upper arm area would be good, like biceps, triceps, and whatever else is up there. So if somebody could give me what kind of exercises, how many reps and sets, how many days a week and how many rest days that I should have. If somebody could help me out that would be really, really appreciated. Thanks!
 
#43 ·
This kid is asking for bicep help and you want him to go on a run with a damn sandbag? Thats plain dumb. Im sure itll do wonders for your endurance, probably fat loss as well, but you wont gain size on your arms. Just think through that, running, no arm work, carrying a sandbag, very little arm work, how would that equate to hypertrophy? It sounds like a good workout and all, but not for arms.
 
#45 ·
GODDAMIT!!!!


ARE YALL EVEN PAYING ATTENTION OR ARE YOU ENVISIONING WHAT IM SAYING FROM A NARROW MINDED PERSPECTIVE.


IM TALKING WORK!!!!! MULTIPLE EXERCISES RGARDING A SANDBAG.

UPHILL, DOWN HILL, THROWING, CARRYING FOR 300 YARDS, ETC.



smh....man I know Im one of the few non-Americans on here, but damn Rasta...I do speak English. Or is too much lost in translation via online??

SMH
 
#44 ·
a good exercise to get bigger biceps, which is a favorite of mine is seated curls, you put a bench at a 45 degree angle, while sitting have your arms relaxed by your sides holding dumbbells and only moving your forearms curl the DB up to your shoulders, when you get to full contraction tense and hold for a second or 2 then lower DB slowly till arms are fully relaxed and because its relaxed this will let your bicep stretch and let blood flow to your bicep which will create a really good pump, you will wanna do 5 sets, with a rep range of either 6-8 or 8-12, depending on what you think your body will best react too, if you want bigger arms in general you will want to workout your triceps because the triceps build up around two thirds of your arm
 
#51 ·
you know what Rasta...I really dont give a f*ck about your goddamn pagan opinion, coupled with the fact Im tired of people on this board lying in wait ready to discredit everything I say. Grow the f*ck up and stop being a nitpicking 1st grader.

with that said....

numerous MMA instructors and trainers have recommended sandbag training as an "explosive" exercise for arms and thighs,:) as any exercise involving a heavy object will result in muscle hypertrophy.

http://www.fightauthority.com/martial-arts-topics/training-your-body/mma-strength-workout/

http://sandbagfitnesssystems.blogspot.com/2008/06/mma-under-attack.html
 
#50 ·
well dude i fat ...........not a couple pounds over wieght im fat ok like fat man but i have a body thats naturally kind of big or some tell me a linebacker body ........and i love MMA, will MMA workouts in general help me loose fat and help me get in shape im only 18 ...thanx
 
#54 · (Edited)
Go to a local gym and find a trainer or someone who seems knowledgeable who might be able to sit down with you and SHOW a good 5 day workout routine, paying close attention to TECHNIQUE. Just like in fighting, good technique builds more power and muscles.

If you want more info, more detailed, pm me :p

For Sekou, careful with the sandbag throws as people who just wildly throw the bags can and will hurt their backs. One of the things we do is swing a 20 pound sledge hammer at a tire (even into the ground might be safe for your body)50x swinging from behind the body and downward and alternating with each arm. I do this in addition to my arm weight lifting workouts
 
#55 ·
For Sekou, careful with the sandbag throws as people who just wildly throw the bags can and will hurt their backs. One of the things we do is swing a 20 pound sledge hammer at a tire (even into the ground might be safe for your body)50x swinging from behind the body and downward and alternating with each arm. I do this in addition to my arm weight lifting workouts
GOOD INFO.....

yeah I have a 27 pound sledge, but I cant find a 400 pound tire, LOL
 
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