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want bigger biceps - 7/27/2006 6:36:25 PM

Elboozed

Posts: 7
Joined: 7/27/2006
From: NJ
Status: offline

Im 14 and i have like 10.5'' biceps. I want them to be 14'' by end of this 2006-2007 school year. I weigh 105 and i lift 12/15 LBs. I have access to a gym and i also swim. im still growing is there anything i can do to increase my biceps' size?

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RE: want bigger biceps - 7/27/2006 6:46:27 PM

cpl

Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline

First thing you need to do is get on the right diet to add muscle- Read this, and follow the link at the end of the article to the calorie calculators. Use the info there to find out how many calories a day you really need, and then check out the rest of the nutrition forum for more info on how to put together a nice muscle building meal plan.
http://www.discussbodybuilding.com/What_the_hell_is_a_calorie_anyway/m_135283/tm.htm
Also, what about the rest of your body? You only mentioned biceps, but it's been said that in order to add an inch to your arms, you really need to add fifteen pounds of muscle all over- Check out this link too.
http://www.discussbodybuilding.com/Stop_fking_around_and_lift_like_you_mean_it/m_127347/tm.htm

(in reply to Elboozed)

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RE: want bigger biceps - 7/27/2006 7:41:02 PM

twistedlink

Posts: 8344
Joined: 5/31/2005
Status: offline

I added 3 inches to my arms and only gained 10lbs, but i genetically have very good arms anyway, and they halted at the 15" mark and didnt grow anymore after that, so i reached my peak at my previous weight many months ago.

Id go to the gym and do a full body workout divided into 3 days, and 4 rest days.
You can then do it more intense later and do it in 4 days etc, the reason i say have mainly rest days is because when you first begin weightlifting, it does shock the body, and you will be VERY sore, but it goes after the first week.
Also, make sure you get enough carbs, on my new diet i get around 1.7x the amount of carbs i need to bodybuild, and around 4x just for the average male, but my god i can do a workout and not be tired. Gives me loads of energy, just like cpl said, get the right diet.

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RE: want bigger biceps - 7/27/2006 8:46:18 PM

Coop

Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline

After you get the diet squared away also look at working your triceps as they make up the largest portion of that area in your arm, If they are bigger your biceps will look bigger as well.

(in reply to twistedlink)

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RE: want bigger biceps - 7/27/2006 11:10:27 PM

GTDude

Posts: 564
Joined: 12/19/2004
Status: offline

Preacher curls and concentration curls seem to be the most effective excercises to gain mass in the biceps for me.
-Kyle

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Updated Feb 26, 2008
Weight:180 lbs
Height:6'0
Bench:275lbs (275x1)
Squat:410lbs (385x2)
Clean:300lbs (275x3)
60: 6.80 sec
Arm: 88-90 from OF

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