Im 5'9 157lB. I have a very lean body right now and I'm trying to keep it that way and increase my biceps to 16 inches, right now their 14 inches. I've implemented pyramid sets of curls, bone crushers and shoulder presses. I've also been doing a little less cardio than usual, went from doing 10.4 mile runs down to 6.8 miles, 3 days a week with 1.5 runs and 1 mile swims in between. I've also started taking protein based weight gainer ( I was losing a lot of weight). How can I increase size quickly, I'm not very comprehensive on bodybuilding.
Trying to impress someone?
Isolation workouts (curls, skull crushers) are good to shape and tone up your body part. But to add mass to your body, you need to do double joint workouts like squats, bench presses, dead lifts, barbell rows, etc. Also focus on your diet..
The Upper arm is is 1/3 bicep, and 2/3's triceps, so stop doing so many bicep exercises. Do more tricep exercises, don't overwork them though, you wouldn't want to over train
Heavy compound lifts Barbell curls 4 sets 5 to 7 Skull crushers 3 sets 12 10 8 Tricep pushdowns 3 sets 12 10 8. The last one is a blaster but use strict form. The skull crushers start light and build up by. 5 lbs otherwise you'll ruin your elbows The barbell curls are a mass builder. I worked my arms and body for 23 years and I got big that way Work them only twice a week Don't do any isolation exersises, they're only for peak and tone.. Not mass Cheers
