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      06-04-2013, 08:39 AM   #9
tjnitsche
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Quote:
Originally Posted by matty81 View Post
The biceps are a tiny muscle so you only need to do 1 or 2 exercises, most people you see do silly mounts of sets, volume wont make them grow, but progressing your weights will, pick 2 exercises and focus each week on beating your last week by 1 or more rep, once you get upto 10 reps up the weight, also you wont grow if your not eating enough so make sure your diet is in check, this is key
+1 people focus on them way too much because they are visible. I felt that my arms didnt grow even with direct excercise, but then I started focusing on the large muscle groups (back, chest, legs, core) with the goal of getting stronger overall and I saw my arms start to grow.

If you want bigger biceps try doing heavy bent over rows, weighted pull ups, or other heavy back exercises. Make sure your diet is good and you keep mixing up your rep ranges, weights, and types of excercises. Also go to bodybuilding.com they have a ton of great resources
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