I want BICEPS!

taylorwaylor

Hmm I dunno if I even spelled that right, ha. But how do I get bigger muscles?! My triceps are getting strong, but my biceps jut won't grow:(

lilpoindexter

Be patient, and keep working them. They will get toned up.

Elen_Sia

(1) Lift heavy consistently.

(2) Eat more lean protein.

Rinse and repeat (1) and (2). Be patient and diligent. They will grow; they just wanna do it in their own time.

DopeItUp

Eat at a surplus (250-500 a day) and lift lots of weights.

taylorwaylor

Eat at a surplus (250-500 a day) and lift lots of weights.

Will do! Thanks soo much

Yanicka1

Eat at a surplus (250-500 a day) and lift lots of weights.

This. Cut and bulk cycle might be the best.

RaluKitty

Push-ups, several series/day. Nothing is better than your body weight for strength training.

Rae6503

You seem really interesting in weight lifting and muscles and such which is great, but I'd REALLY encourage you to do this program instead of going to the gym and messing around and/or doing what you see others doing.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Plates559

Nothing is better than your body weight for strength training.

Except weighted body weight exercises.... or barbell exercises......

Plates559

Also if you want your biceps to grow start squatting more.

studyinstead

Do a lot of heavy bicep curls.

RobynMWilson

Heavy weights...heavy enough to fail by 8-10 reps. Most women's programs are light weights and multiple reps which are good for endurance but not for actually gaining muscle. Go heavy or go home! I didn't start building muscle till I started ChaLEAN Extreme, which introduced me to heavy weight lifting..

californiagirl2012

Patience, keep working. Change it up. curls for arm biceps. pyramid sets, different types of curls, concentration curls, hammer curls, triple curls, seated curls, dumbbell curls, easy bar curls, etc. But always keep in mind you want overall balance in your body. You don't want to focus on one muscle group at without others, but if you need to work on one area to create balance that is okay.

Yanicka1

Also if you want your biceps to grow start squatting more.

:huh:

Lift_hard_eat_big

Push-ups, several series/day. Nothing is better than your body weight for strength training.

So I guess heavy weight training has nothing on body weight training.

Lift_hard_eat_big

Also if you want your biceps to grow start squatting more.

:huh:

You must be new to heavy weight training. Squatting stimulates testosterone production which makes muscle building easier.

shannongorman24

make sure you even the look out by working on your triceps too. Too often people focus on one thing and ignore others!

Rae6503

Push-ups, several series/day. Nothing is better than your body weight for strength training.

Aren't push-ups triceps not biceps?

DopeItUp

Push-ups, several series/day. Nothing is better than your body weight for strength training.

Aren't push-ups triceps not biceps?

Correct. I wouldn't take advice from someone who thought body weight training was the pinnacle of strength training, regardless.

Don't forget chin-ups, excellent compound exercise that really works the biceps as well.

Rae6503

Also if you want your biceps to grow start squatting more.

:huh:

You must be new to heavy weight training. Squatting stimulates testosterone production which makes muscle building easier.

I'm not new to heavy weight training (and neither is Yanika) and this is something I've never heard before.

Lift_hard_eat_big

Also if you want your biceps to grow start squatting more.

:huh:

You must be new to heavy weight training. Squatting stimulates testosterone production which makes muscle building easier.

I'm not new to heavy weight training (and neither is Yanika) and this is something I've never heard before.

I'm surprised that such seasoned weight lifters don't know the effects that weight training has on testosterone and hgh levels. Weight training increase natural test and hgh levels. The larger the muscle group trained, the greater the increase. Raising the levels of both would naturally increase ones ability to build muscle in other areas. Which is why, those who know what they are talking about, recommend to others to squat more if they are trying to improve other muscle groups, rather than focusing on the smaller muscle group solely.

DavPul

Eat at a surplus (250-500 a day) and lift lots of weights.

This plus start doing chinups. As a bonus chinups will give you a great looking back and will make your abs stronger.

Yanicka1

Also if you want your biceps to grow start squatting more.

:huh:

You must be new to heavy weight training. Squatting stimulates testosterone production which makes muscle building easier.

I'm not new to heavy weight training (and neither is Yanika) and this is something I've never heard before.

I'm surprised that such seasoned weight lifters don't know the effects that weight training has on testosterone and hgh levels. Weight training increase natural test and hgh levels. The larger the muscle group trained, the greater the increase. Raising the levels of both would naturally increase ones ability to build muscle in other areas. Which is why, those who know what they are talking about, recommend to others to squat more if they are trying to improve other muscle groups, rather than focusing on the smaller muscle group solely.

Meh

"Resistance training in general, increases testosterone and growth hormone, during and immediately after post excercise. It has been shown in many studies, including a published study Int J Sports Med. 1991 Apr;12(2):228-35 done on both men and women during resistance excercise. Squats and deadlifts increase GH and Testosterone, more than other compound excercises during excercise.

There is however, no significant studies that show that resistance excercise, directly leads to higher hormone levels long term. In fact, for a day or 2 post-excercise, many studies show LH and testosterone decline, while cortisol increases. In other words, building yourself up to a 200 lb ripped bodybuilder doesn’t directly increase your testosterone levels, from when you were smaller. But you might though have higher testosterone levels, due to better eating, supplementation, and working out, as a result of the bodybuilding lifestyle. The increased cortisol levels and lower testosterone, is also why overtraining is such an easy state to enter. We have to allow our body to recuperate itself, before doing more weight lifting."

Rae6503

I'm surprised that such seasoned weight lifters don't know the effects that weight training has on testosterone and hgh levels. Weight training increase natural test and hgh levels. The larger the muscle group trained, the greater the increase. Raising the levels of both would naturally increase ones ability to build muscle in other areas. Which is why, those who know what they are talking about, recommend to others to squat more if they are trying to improve other muscle groups, rather than focusing on the smaller muscle group solely.

I wouldn't be surprised if it was somewhere in that suck-*kitten* StrongLifts pdf but yeah, that sucked *kitten* so I only skimmed it.

SideSteel

Unless new research has been published, which is possible, I think the effects of using leg training specifically for upper body benefits (specifically from GH) is a bit over-stated. Lyle has an excellent summary of it here, IMO:

http://www.bodyrecomposition.com/research-review/physiological-elevation-of-endogenous-hormones-results-in-superior-strength-training-adaptations-research-review.html

That's not to say that it wouldn't be beneficial to squat for tons of other reasons, but if I were looking to develop biceps I would look at bicep specific training and heavy back training.

EDIT: Would love to see if anyone has more updated research, I'll also check AARR because I believe Alan may have hit on this subject but I'd have to look. According to the above article by Lyle, he mentions 3 studies, 2 of which show no real benefit, 1 does.

ebony__

Unless new research has been published, which is possible, I think the effects of using leg training specifically for upper body benefits (specifically from GH) is a bit over-stated. Lyle has an excellent summary of it here, IMO:

http://www.bodyrecomposition.com/research-review/physiological-elevation-of-endogenous-hormones-results-in-superior-strength-training-adaptations-research-review.html

That's not to say that it wouldn't be beneficial to squat for tons of other reasons, but if I were looking to develop biceps I would look at bicep specific training and heavy back training.

EDIT: Would love to see if anyone has more updated research, I'll also check AARR because I believe Alan may have hit on this subject but I'd have to look. According to the above article by Lyle, he mentions 3 studies, 2 of which show no real benefit, 1 does.

Sorry I'm confused, ?
Why could they not be using leg training to focus on biceps femoris, which is in the legs

joejccva71

Push-ups, several series/day. Nothing is better than your body weight for strength training.

Umm..what?

You're so far off that it's a crime.

ilovedeadlifts

heavy rows
pullups
deadlifts
curls
etc

joejccva71

heavy rows
pullups
deadlifts
curls
etc

This. And I'd do chins instead of pullups.

Plates559

While I agree training legs won't cause a HUGE difference in upper body hypertrophy, neglecting legs sure won't help at all. Seeing as the OP stated that she wasn't even sure if she spelled bicep right, let alone didn't know how to train said muscle, I don't think she is an advanced lifter, making squats extremely beneficial to her (not to mention any other big lift).

ArroganceInStep

While I agree training legs won't cause a HUGE difference in upper body hypertrophy, neglecting legs sure won't help at all. Seeing as the OP stated that she wasn't even sure if she spelled bicep right, let alone didn't know how to train said muscle, I don't think she is an advanced lifter, making squats extremely beneficial to her (not to mention any other big lift).

A very true point, however if someone says 'I want biceps' saying 'then squat' is tremendously misleading. That's like answering 'I want to get an A on my math test' with 'eat your vegetables'.