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10 lbs of Lean Mass!

I’m trying to gain 10 lbs of lean mass in the next 2 months or so. It should be pretty easy for me because I’m not very advanced and my diet hasn’t been the greatest so it should come pretty easy. I’ve been lifting for a couple years on and off though. I was wondering if anyone on here has any advice on articles I should use or programs to achieve this goal. I’m talking programs you guys have used that worked acceptionally well for putting on mass, diet and training programs. Also, I have no biceps, and their the most stubborn muscle on my body. Everything else grows pretty good. I’d really just like to blow up my arms with a 1/2 inch to an inch during this bulk up I’m doing. I’ve tried everything to get them to grow but they barely do at all. If anyone has stubborn biceps and can help point me in the right direction to get those to pop a little bit that would be great.
thanks a lot
Josh

I can’t comment on training programs. The problem with your biceps might be that you are targeting them with too many isolation exercises. Biceps love to grow from compound exercises. As far as diet? Massive eating or massive eating reloaded. It works.

2get,

The programs on here are great. I’d suggest finding something with lots of compound lifts…

Chins, Dips, Benches, Deads, Squats and Rows.

If you’ve been neglecting any of these areas you can put on some quality mass quickly.

ABBH worked wonders for me. You’ll get plenty of bicep work from the pull-ups and rows, don’t even worry about any isolation exercises.

Eat every 2-3 hours. Go to the grocery store and buy steaks, chicken breasts, fruits, vegetables, oatmeal, long-grained rice, wheat bread, skim milk, ect., and start eating. Takes Surge PWO and eat a lot an hour or so later. Also eat a lot before bed.

Go to my thread titled “Money On The Line”, there’s a lot of good advice in there from people much more knowledgable than myself.

Im going to go third and say COMPOUND LIFTS!! If you want your biceps to grow (obviously along with everything else) follow the diet programs listed above and hit some heavy compound lifts. I found my biceps started to really grow when I started doing heavy weighted chins and supinated (palms up) bent over rows.

Goodluck!!

Thanks so much for the replies everyone. Can someone link me to ABBH? I searched for it on here and couldn’t find it. Definently I will be on a good steady diet now and expect to gain these pretty quick. Thanks a lot guys. I’ll let you know how this works out with before and after pics soon.
Peace

Why is there a two month limit on this?..especially if you usually only train “off and on”?

[quote]TriGWU wrote:
I can’t comment on training programs. The problem with your biceps might be that you are targeting them with too many isolation exercises. Biceps love to grow from compound exercises. [/quote]

i agree your point. but there is execptional case. just like me.

my biceps grows when i do lots of set of curls. whenever i try CW’s program or other whole body program. my arms size decrease.

just test for yourself, everyone response differently. some people like me may need a lot more extra sets to make the muscle grow.

ABBH:

http://www.t-nation.com/readTopic.do;?id=459341

ABBH II:

http://www.t-nation.com/readTopic.do;?id=459211

[quote]Monster Wong wrote:
i agree your point. but there is execptional case. just like me.

my biceps grows when i do lots of set of curls. whenever i try CW’s program or other whole body program. my arms size decrease.

just test for yourself, everyone response differently. some people like me may need a lot more extra sets to make the muscle grow.[/quote]

Mine grew just fine from direct work as well. But then, they weren’t a stubborn body part for me as long as my body weight increased. I agree, everyone doesn’t need to avoid isolation work for biceps. That advice is usually given to beginners who could benefit much more greatly from overall development.

[quote]Professor X wrote:
Why is there a two month limit on this?..especially if you usually only train “off and on”?[/quote]

maybe he’s gonna get laid in 2 months, ha!