T Nation

Bicep Maturity?

Hey guys i was just wondering how I can get my arms…biceps bigger. My chest is bigger than the average 18 year old but my biceps are smaller than the average 18 year old.

I was just wondering if there is some kind of workout technique you guys can give me to increase arm mass and bicep size. Thank you.

I would say just focus on all your bigger compound lifts and do a little isolation on the bicep with curls.

Don’t worry, your arms will grow as the whole body grows. Some of us, like me too, seem to be able to grow the “core” quicker than the extremities.

Definitely work off of compound movements, and make sure not to neglect rowing excercises. Widening your back will help with your arms. As an overall appearance, your tri’s make up 2/3’s of your “guns”. Hammer your tri’s for bigger arms.

Do close grip pull ups with palms facing you. Not only are you getting your back (stick to those compounds moves), but you will really fry your arms. There was an article on here some time ago that said something like, “you can ask about arm size once you can do strict close grip pull ups with at least 30-40 pounds strapped to your waist.” I took that to heart and without really focusing on my arms at all, gained a good 1/2 inch pretty fast along with everything else going up as well.

Hmm, perhaps I am being a little obtuse here, but to improve your arms, perhaps more “arm work” would be a good idea. Everyone else has give good advice, but if you just want bigger arms, work them more.

[quote]The Beast wrote:
Hmm, perhaps I am being a little obtuse here, but to improve your arms, perhaps more “arm work” would be a good idea. Everyone else has give good advice, but if you just want bigger arms, work them more.[/quote]

Now who would’ve thought of such a simple solution as “direct arm work” would help your arms grow? :slight_smile:

No, if you want big arms, you have to do olympic lifts and nothing else.

Or at least according to some of the people who post here.

Direct arm work makes 'em grow.

[quote]fightingtiger wrote:
No, if you want big arms, you have to do olympic lifts and nothing else.

Or at least according to some of the people who post here.[/quote]

Why don’t we ever see pictures of those people who hate direct arm work so much?

Silly Professor-They don’t want to make us jealous.

Right?

I do not do any arm isolation work at all.

“Welcome to the gun show”.

[quote]Coldiron wrote:
I do not do any arm isolation work at all.

“Welcome to the gun show”.
[/quote]

One day I will be that ripped.

[quote]Fulmen wrote:
Silly Professor-They don’t want to make us jealous.

Right?[/quote]

. they think we’ll call “synthol!!!” or “photoshop” on their massive guns

Those look like jean shorts