Mixed Martial Arts Forum banner

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!
 
#6 ·
your muscles rest on the days you work other groups. thats why a lot of people do push/pull days and things like that. Try buying a book on weight training. they will describe to you how to train for strength, endurance, or just getting big. And also explain the workouts, muslces, nutrition, and timing. I own several books on weight training, one on ABS and back and stability, several on nutrtion, and a book called nutrient timing system. And also training for warriors by martin rooney, is a great book for any athlete/fighter type
 
#17 ·
#20 ·
Judging by his screenname he is into MMA, so it would make sense for him to join an MMA. Next he wanted to learn about biceps so he figured he'd ask the forum members. Little did he know forum members like to go batshit whenever someone asks for a workout routine for anything other than their entire body. The dude likes his biceps to look big...christ...burn him at the stake why don't ya. Sure he coulda googled it, but maybe he actually enjoyed the human interaction that is Q&A.
 
#21 ·
Or maybe said forum members are tired of the (relatively) same topic coming up almost daily because some members don't know how to read or use the search function, or choose not to. Really man, it gets old when the same shit comes up all the time
 
#27 ·
Overtraining is based on intensity and frequency. I train my bi's and tri's once a week and sometimes twice a week depending on how I'm feeling. I personally hit them hard and heavy. The triceps have always been more durable but my biceps struggle to repair themselves for that second workout.

I wouldn't recommend training them more than once a week but I understand training them twice a week if your intensity isn't all there the first time around.
 
#29 ·
Do arms once a week but hit your chest and back real hard as well and (if done right) you will have another workout for both of them. I'm not going to lie, I love some curls, but I get a great arm workout from doing rows and such as well. On your chest day try close grip presses to hit chest and tear the shit out of the long head of your tricep
 
#30 ·
Preacher Dumbell curls are amazing for developing your biceps, use a low weight, one you can comfortably to 10 reps with, then slowly raise and lower, while lowering turn to a tricep extension (ie. curl up, then turn your wrist and extend out.)

I try to get a couple sets in at the end of every session..
 
#32 ·
Dont focus a workout on your arms especially so many times a week, Doing core exercises will build your arms and then by doing arms as a add on exercise can be useful.

For example this is what I do weights wise a week as mma takes a big part up.

Day 1 - Chest, Shoulders, Biceps
Day 2 - Back , Traps, Triceps

My usual Workouts are
Day 1 - Squats, Bench Press, Incline flyes, Shoulder Press, Straight dumbell raises, concentration curls and close grip pull ups.

Day 2 - Squats, Deadlifts, Rows, Wide grip pull ups, Shrugs, Weighted dips, tricep pushdown.

Usually with a 2 day break aswell as other training (BJJ, MMA, Boxing)

Dont just focus on arms a lot of young lads do that(not that im old only young myself) but having big arms wont make you strong.

(If i am way of the mark anyone let me know always want to improve.)
 
This is an older thread, you may not receive a response, and could be reviving an old thread. Please consider creating a new thread.
Top