Quote Originally Posted by Dizaster
Quote Originally Posted by ono
I only do two exercises for my biceps and my arms have grown from 13.75 inch to 15 in about 10 weeks

Exercise 1:

incline bicep curls

using a bench (on an incline) lie back with your arms dangling by your sides. This puts your biceps in their weakest position (apparently). Try to twist your arms outwards as this puts the strain on the biceps rather than the forearms. I just do 6 sets of 8/10/12 depending on the weight used. Just make sure your increasing the weight/rep amount everytime you train if possible. You'l definately feel in the bicep area a day later or so but that's likely to be because you have worked the muscle properly and fully.

Exercise 2:

Hammer curls

work the forearms more than anything i think and the point between your biceps and your forearms....which is crucial to overall arm development.

I'm an ecto and they work for me. I have a bowl of tuna and a tall glass of lucozade after my workout....followed by a meal an hour later.
I'm with you!!! Unless you're on roids and have 20inch arms, you don't even need f'n close to 10 different exercises to get your arms huge!!! even 4 dedicated arm exercises are not needed for 95% of the population.

Chinups, Dips, or Bench is all you'll ever need to get huge arms... It's as simple as it needs to be. If you can hang 80 pounds from your belt and do 30 chinups,,,, your gonna have huge arms... even if that's all you do...

The myth of having to isolate each muscle in your arms by targeting each with 10 different exercises substituted on and off during the weak is complete rubbish that was preached during the late 70's early 80's bodybuilding manuals that were written by steroid bodybuilders, FOR steroid bodybuilders... The main one being Bill Pearls masterpeice that was a staple in any athletes bookshelf who wanted to build muscle in the 80's.... He has since come out and said his entire carreer was built around steroids, and he wouldn't have done a third of the exercises he suggested in his book if not supported by steroids.


Keep it simple,,, pick 2 or 3 exercises that work your entire arms at once, load up on weight, eat well, and your arms will grow.... I've tried both myself, and have had the opportunity to speak to many good athletes who have followed the bodybuilding 10 arm exercise workouts for many years, then swapped to the basic - squat, bench, chins, dips, dealift workout program, and their body had never been better... If you can get through 5 different arm exercises during one training session then your either on roids, or not pushing yourself hard enough on each exercise.. If you can kill yourself with 3 or 4 tough tough tough sets of chin ups or dips and your arms are totally beat,,,,, you should need another 5 different isolation exercises after that..


Sorry, i'm just a little passionate about this as i've seen the difference it makes to your time and effort by simplyfing a workout program, and the results come so much faster..
www.hardgainer.com
and
www.musclegaintips.com
are both big preachers of the simplified workout routine for non steroid taking bodybuilders, so if you want to read more up about this then these sites are good, and are written by professional trainers...

I don't mean any offence to anyone who doesn't agree with this either so please don't take any. It's just when I have a strong opinion about something I find myself having to voice it very loudly on occassions.
And I would not even bother if my main purpose wasn't to help people.
Great response bro! yes i tend to use the pull up bar for my bis and the dip bar for my tris.