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Any bicep building advice?

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sportingtom
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2011/04/09 21:16:16 (permalink)
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Any bicep building advice?

Hey guys,
 
I'm wanting to build some good muscle on my biceps. The things is, I can't afford to get gym membership so I can't really do things such as cable curls and preacher curls. I have dumbells at home though.
 
Do you think it would be possible to make good gains through use of dunbells alone? Any bicep building ideas out there (that don't require gym?)
 
All replies very welcome and appreciated!
#1

19 Replies Related Threads

    allahoi
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    Re:Any bicep building advice? 2011/04/09 22:32:21 (permalink)
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    Biceps curls. hammer curls, concentration curls. But you shouldt just train one muscle group. just google dumbell only work-out and you should find some examples,
     
    if you are just starting out it should be ok, then you could maybe get some bands, kettlebells, i started with dumbells at home now i have a squating rack, olypic weights, bench and loads more. you got to start somewhere.
    post edited by allahoi - 2011/04/09 22:36:55

    Don't stop till you drop
    #2
    sportingtom
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    Re:Any bicep building advice? 2011/04/09 22:45:40 (permalink)
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    Cheers mate,
     
    I'm working pretty much all over but I'd just like to hit the biceps hard.
     
    Gonna throw this one out there as well...
     
    I'm thinking about buying a protein shake to support the muscle growth. There's so many different types out there. Any one have any ideas for what's best?
    #3
    naththebeast
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    Re:Any bicep building advice? 2011/04/10 00:40:03 (permalink)
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    for protein just go to a bulk supplier such as myprotein, imo theyre all much of a muchness.



    #4
    James
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    Wayne Cowdrey
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    Re:Any bicep building advice? 2011/04/10 10:52:44 (permalink)
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    Big compound moves.
     
    Squats, deads, pressing, weighted chins.
     
    With just dumbbells at home you'll struggle.
    #6
    Hoppy1975
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    Re:Any bicep building advice? 2011/04/10 17:47:17 (permalink)
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    If I were you I would invest in a pull-up bar and get some chin-ups in your routine.
    #7
    vince red
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    Re:Any bicep building advice? 2011/04/10 19:34:17 (permalink)
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    Are you wanting your arms to look bigger?
    Are you doing a particular routine at the minute or is it just the arms(biceps) you are working on?
    If you want bigger arms work on your triceps too 
    #8
    CoLFC
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    Re:Any bicep building advice? 2011/04/13 11:15:18 (permalink)
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    vince red

    Are you wanting your arms to look bigger?
    Are you doing a particular routine at the minute or is it just the arms(biceps) you are working on?
    If you want bigger arms work on your triceps too 

    This is a must for big arms, without building your triceps up you'll just end up with a little ball for a bicep. That will just look stupid ! That goes for everything though. Big arms, no chest ? Big shoulders no back muscle ? big upper half skinny legs ? Jonny bravo effect lol
     
    If you have a bench to train on you can do quite a bit with DB's ((triceps/biceps/chest/lats/shoulders))
    If you've got loose weight DB's it shouldn't cost too much to buy a cheap bench and then eventually a barbell. From there you can just slowly build your gear up buying small bits at a time.
    #9
    Wayne Cowdrey
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    Re:Any bicep building advice? 2011/04/13 16:26:30 (permalink)
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    James
    http://articles.muscletal.../article-big-arms.aspx


    I'm really surprised that this only mentions isolation exercises of the arm muscles.
     
    Upper body compound movements?
    Squats?
     
    These should form the basis.
    post edited by Wayne Cowdrey - 2011/04/13 16:27:42
    #10
    LMC
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    Re:Any bicep building advice? 2011/04/13 16:35:54 (permalink)
    +2 (1)
    Wayne Cowdrey

    James
    http://articles.muscletal.../article-big-arms.aspx


    I'm really surprised that this only mentions isolation exercises of the arm muscles.

    Upper body compound movements?
    Squats?

    These should form the basis.

    Why Squats? These guys seem to do ok without any lower body work:
    Wheelchair Bodybuilders
     
     
     
    Compounds is a given but why do people bang on about Squats being necessary for upper body, or more specifially, arm development.
     
    If you want big arms, train your arms with a mixture of compound exercises and isolations but exercises that target the arms.
    #11
    Wayne Cowdrey
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    Re:Any bicep building advice? 2011/04/13 17:22:19 (permalink)
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    Cool photo!!
     
    You've demonstrated that squats are not NEEDED, but they would certainly facilitate growth.
     
    #12
    Varg
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    Re:Any bicep building advice? 2011/04/13 20:34:33 (permalink)
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    If you have dumbbells you can do triceps extension (or lying triceps extension) or kickbacks.
    I know you said biceps but tris make up about 2/3 of the arm.
     
    But, ultimately, arm growth comes with general upper body growth.
    #13
    kaldog
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    Re:Any bicep building advice? 2011/04/15 20:53:16 (permalink)
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    LMC
    Compounds is a given but why do people bang on about Squats being necessary for upper body, or more specifially, arm development.

    If you want big arms, train your arms with a mixture of compound exercises and isolations but exercises that target the arms.

     
    its an unfortunate trend on mt recently. lots of criticism over isolation moves and overpraising of squats/deadlifts whenever the reality is that bodybuilding is a combination of various movements.
     
    too many beginners on mt post about wanting big arms and not wanting to train legs so the response is often to overstate the importance of squats etc in a routine
     
    vince gironda didnt even have a squat rack in his gym and plenty of guys he trained, or who trained with him at his gym had pretty decent physiques (arnie, zane, larry scott, lou ferrigno etc)

    Current goals: get back in the game
     
    #14
    Wayne Cowdrey
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    Re:Any bicep building advice? 2011/04/16 00:41:30 (permalink)
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    kaldog
    too many beginners on mt post about wanting big arms and not wanting to train legs so the response is often to overstate the importance of squats etc in a routine


    Advising a beginner to squat is setting them off on the right foot in my opinion. Lack of advice like that (and actually giving the message that squats are unimportant) will more than likely produce yet another gym goer who just trains arms and chest and never gets anywhere.
     
    #15
    JimXVX
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    Re:Any bicep building advice? 2011/04/16 20:59:50 (permalink)
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    kaldog
    too many beginners on mt post about wanting big arms and not wanting to train legs so the response is often to overstate the importance of squats etc in a routine

     
    It's impossible to overstate the importance of squats.  When's the last time you saw anyone with a big squat who didn't have big arms, not to mention big chest, big back, big shoulders etc?  A big squat is a sign of someone who takes their training seriously & gets results.

    #16
    Wayne Cowdrey
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    Re:Any bicep building advice? 2011/04/16 21:54:04 (permalink)
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    JimXVX
    It's impossible to overstate the importance of squats.  When's the last time you saw anyone with a big squat who didn't have big arms, not to mention big chest, big back, big shoulders etc?  A big squat is a sign of someone who takes their training seriously & gets results.


    Exactly.
    #17
    chris_civic
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    Re:Any bicep building advice? 2011/04/17 03:33:14 (permalink)
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    JimXVX
    It's impossible to overstate the importance of squats.  When's the last time you saw anyone with a big squat who didn't have big arms, not to mention big chest, big back, big shoulders etc?  A big squat is a sign of someone who takes their training seriously & gets results.

    I concur, furthermore if you solely train your biceps.. your unlikely to make any real noticeable progress.
    #18
    LMC
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    Re:Any bicep building advice? 2011/04/17 08:36:53 (permalink)
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    There's a large number of powerlifters who have massive squats but not comparable upper body development. But then this is more down to style of training (strength vs hypertrophy) than exercise selection.

    I'd recommend squats in a training routine for overall balance but I wouldn't suggest someone does them if they want big arms. However, if someone only wanted big biceps, the likelihood is that they're not going to make any kind of gains so squats or no squats won't make a blind bit of difference anyway!
    #19
    PartyBoy
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    Re:Any bicep building advice? 2011/04/17 09:04:24 (permalink)
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    Can't believe this hasn't been posted being the mother of all bi builders:
     
    Bi curls using the smith machine :-P

    #20
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