I'm trying to gaind some size on my biceps but can't seem to get anywhere. they are at 17" now I'm 6'3" at 237lbs. People told me I need to be about 250 to gain another 1/2" or so. I work out my bi's and Tri's once a week and do 3 or 4 exercises for each and go around 8-12 reps per set. Any suggestions? Thanks

You usually do have to gain a little weight to add actual biceps girth once you hit a plateau.

A program I did ages ago was based on 5 sets of 6-8 of controlled cheating EZ Bar Curls and standing EZ Bar Triceps Extensions (we called them French curls back then). The thing was we did them 3 days a week as a superset at the end of whatever bodyparts came up that day. You rest about 2 minutes between supersets.

Another variation is take the 2nd day and do seated db curls and lying db extensions. Use the same dumbbells for each exercise and do 10 sets of 8 reps each with no rest. Do the curls, lie down and do the extensions, sit back up and do the curls, etc. The weight will have to be pretty light but, oh boy, wait till you get to the sixth or seventh set. This whole routine should take about 10 minutes to complete.

One last thing that I don't think has been mentioned in quite awhile is taking Mass Aminos while you train. You'd take somewhere in the 25-40 range (at your weight)during the three weekly workouts where you are doing arms. I have seen people put 1/4-1/2 inch on their arms in two weeks with this method.

This would be my answer to almost anything getting bigger,


SQUAT!

Overtime it will make your arms bigger, I promise, go aheead Frank, add something else!

quote:

SQUAT!

One word said it all!!

YOUR ARMS ARE 2/3rds TRICEPS!
I would focus on barbell curls, close grip pullups(palms facing head), bench dips, and skull crushers. I don't really like preacher curls b/c too many have torn biceps with it. Oh yeah. AND SQUATS!!!

Now. You can build up those arms without gaining a significant amount of weight, BUT you are going to have to specialize. I would look to go with a 3 week arm specialization routine. Where you work nothing but arms for 3 weeks or so. You can add a lot of size REAL fast this way. I've got one that adds about a 1/2" to my arms, but there are quite a few out there. I really like compound exercises for mass. Don't waste your time with cables or other isolation exercises.

quote:

torn biceps with it

Ouch!

If you watch a building being put up, they plan, build the foundation, the frame, then add to it. During the building stage, you really can't see what it will look like completed.

I really don't know your gym experience, physique and goals, but it sounds like you want to fill the 6'3" frame.

Just like the illustration, you need to focus on the foundation and frame. The rest follows when you begin to put the finishing touches.

Frank