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[Donkeypuncher]

My biceps are quite strong but I can't seem to put any size on them.

Any tips?

 

[Donkeypuncher]

Of late I've being starting with the bench press bar and adding a 25 pound weight on either side to make it a total of 95 pounds. I do this for 12 reps and then go up to 115 pounds for 10 reps. Then I go up to 135 pounds for 2 sets of 6 reps each.

 

[tt_deeb]

http://forums.gaming-age.com/showthread.php?t=25489&highlight=workout+thread

 

[Drexon]

Of late I've being starting with the bench press bar and adding a 25 pound weight on either side to make it a total of 95 pounds. I do this for 12 reps and then go up to 115 pounds for 10 reps. Then I go up to 135 pounds for 2 sets of 6 reps each.

That sounds about right, but those excersized are for pecs. Just do standing curl with the maximum weight you can handle @ 12 reps, and then do what you do with the bench press. Then do concentration curls (sitting, leaning your elbow on the inside of your leg and lift the weight to your chest) the same way. Then do "scott curl", where... uh, like this

do it with a bar though. 3 sets, same rules. 3 times a week. Larger biceps.

Edit: that's not me.

 

[ToyMachine228]

I've been doing concentrated curls for like a year...Haven't gained any real sized, but have gained a lot of definition in my biceps.

 

[beto]

masterbate...



a lot

 

[Deleted member 1235]

masterbate...



a lot

actually the common masterbatory techinique cannot help you here. As seen by all the tubby losers pulling it nightly over their computer.

You need to master

THE THRASH WANK.

 

[Donkeypuncher]

That sounds about right, but those excersized are for pecs. Just do standing curl with the maximum weight you can handle @ 12 reps

do it with a bar though. 3 sets, same rules. 3 times a week. Larger biceps.

No, that's what I curl; not bench.

 

[Guileless]

Do you want to muscle up so your donkey punches land with more force?

 

[Donkeypuncher]

Not really. Just feel that my biceps won't grow for some reason.

 

[way more]

You need to "shock" the muscles. It becomes exponentially more difficult to gain muscle as you progress so you'll need to get serious. Try new routines, do super-sets, and cheat.

 

[Hitman]

That sounds about right, but those excersized are for pecs. Just do standing curl with the maximum weight you can handle @ 12 reps, and then do what you do with the bench press. Then do concentration curls (sitting, leaning your elbow on the inside of your leg and lift the weight to your chest) the same way. Then do "scott curl", where... uh, like this

do it with a bar though. 3 sets, same rules. 3 times a week. Larger biceps.

Edit: that's not me.

Ewww what a disgusting picture.

 

[Guileless]

Not really.

But somewhere, in the back of your mind, you know that bigger muscles will lead to stronger donkeypunches, right? How hard should a donkeypunch be? I would guess hard enough to be effective, but obviously you don't want to leave a mark.

 

[Donkeypuncher]

Hard to say. I've seen guys with huge muscles that weren't able to throw a donkey punch worth a lick.

 

[effzee]

Do compound movements like standing up barbell curls and alternating barbell curls. Concentration curls and other isolation movements are not the fastest way to grow muscle. Also, working out in the gym is only half the work, you have to eat properly afterwards, making sure u get enough protein so ur muscles have nutrients to grow stronger and bigger.

 

[Firest0rm]

According to Joe Weider's system (the one that AHNOLD used):

1-5 reps - primarily for developing strenght and power
8 reps - produce muscular size, definition, and local muscle endurance
15+ reps - primarily develop muscular endurance and definition, and less muscle size
20+ reps - develop strong heart and lung endurance

 

[Cauliflower of Love]

Take a couple more days between bicep days. Next time you go in you should be lifting more. If not, take more rest. You need to stress your muscle enough to make it want to grow. Plateaus are the start of overtraining.

 

[oxrock]

To build your peak i've found that hammer curls work the best, for width just isolated none twisting curls work fine. Perhaps you don't have enough protein in your diet or you are working out too regularly.

 

[Donkeypuncher]

Maybe it's the latter (too regularly) oxrock but like I said the strength is there. I can curl 135 pounds for 6-8 reps on my last sets and not many people do that at my gym. It's the size that I don't see though.

 

[oxrock]

Your muscles will become stronger out of necessity but as you're saying you might not be giving them the time needed. You need to give them a day or two inbetween workouts. The act of tearing muscles (working out) forces the body to repair and make the muscle bigger. The time to do so isn't there.

 

[Donkeypuncher]

I work out my arms every 6-7 days though.

 

[oxrock]

If you're only working out like once a week then you need to both increase the weight you're lifting as well as increase protein intake. Just try whey, it's a simple way of getting quality protein into your body without eating chicken all day.

 

[Guileless]

Hard to say. I've seen guys with huge muscles that weren't able to throw a donkey punch worth a lick.

So what's the secret to good donkeypunching technique?

 

[effzee]

Also i forgot to mention Try doing only 6-9 sets of bicep workouts and 4-6 reps. Remember to lift heavy, so u can't do any more than 6 but no less than 4.

 

[Donkeypuncher]

So what's the secret to good donkeypunching technique?

Getting guys like The Black Stallion to stand in your face.