Do you want bigger biceps to impress the ladeez, or do you want stronger arms?
Press ups wont really help with biceps - typically you will be working your triceps, pecs and muscles in your shoulders and back. They are, however, an excellent exercise for general upper body strength. Aim to do three sets of maximum reps, and then drop to your knees and do 'girly' press-ups until you can't do any more. 'Max reps' means working to failure - the point were you can no longer complete the exercise without breaking form. It hurts, but unless you push yourself you will not make the maximum gains. Likewise, doing press ups on your kness straight after pushes your muscles even further, helping you develop stamina in addition to strength.
If you just want big arms then do bicep curls with heavy weights. Don't forget your triceps though, 2/3 of the upper arm is the tricep muscle so do plenty of dips. Or just accept that you are a pasty weed with a small knob.
oh **** off boys this is an army website , get a life you will be talking about eyebrow waxing next . The only reason somebody wants to work biceps is because he is a vain puff who wants to impress . Get a life and work your whole body , if you are that vain you cannot be in the army yet , if that is true you will have a hard time when you do eventually join up .
I've seen body builders with huge biceps but they were still soft as sh1te. Being able to lift a barbell and do bicep curls with it is not a useful skill. being able to carry a heavy object from a to b is but chances are you won't be doing it with your biceps.
Why do you want bigger biceps? Is it to look good or for a more practical reason such as.
Your grandma has knitted you a cardigan but the sleeves are too big?
You have found employment in the gay adult film industry and your first starring role will be 'Big Biceps Boris the Bottom Beaster'?
you have been asked to stick your arm in a hole in a dyke to stop a leak but your arm isn't quite as tight a fit as it could be?
Most of it has been said, increase protein intake and reduce fat intake so they will look bigger and the protein will help with growth. Massive weights rep to failure if it is purely bulk and ultimate strength you want cut the reps right down to 4 or 5 before you fail. Triceps will grow quicker, significantly easier and larger than the bicep.
Exercises to get you started
Triceps pull down
Triceps Kick back
If you are struggling with press ups the best exercise to improve them is bench press but if it is so you can do lots of press up choose around 1/2 - 3/4 of your body weight and rep to failure for as m any sets as you can stand which should be a minimum of 3.
i love reading stuff like this lol biceps r a tiny fukin muscle group best way 2 increase size is increase overall body muscle weight n u dont have 2 hit biceps on there own u work the little fuker in a back workout, which to be honest is wot most of u guys shud b doing as u havent got a glue wot ur talking bout hence u will only b new 2 this stuff so nuttin else on the muscle will be needed. Dont say i dont cos im a personal trainer who trains body builders, but im joinin paras 31/07 yay! but if u want a bicep workout do this:
(Make sure muscle is warmd up n stretchd b4)
Standing barbell curls 3 - 5 sets / 8 reps
This exercise hits the belly of the bicep for max peak growth use all ur energy on this fuka.
Preacher curls 3 - 5 sets / 8 -10 reps
Slighty higer rep range on this for better pump 4 breakin down tissue, also keep movements slow n controld to hit all the fibres probally as u wudnt hav done with the standing curls.
Standing close grip barbell curls 3 - 5 sets / 8 reps
Close grip will hit your forearms a shit load n ull probs find it really hard 2 hold the bar, also hur hittin the biceps muscles in different ways each exercise.
Single arm seated very slow concentration between leg curls lol 3 drop sets / 10 reps
Drop sets mean u do 10 reps to failure lower the weight n do it again and again. The reason for doin this is to increase the blood in the muscle n burn it out, ur arms will feel like they gna explode if u dnt like it, get used 2 it!
Dats a sample workout of which i used 2 do but remember u gotta change ur workouts all the time ask sum1 who knows wot there talkin bout if u need help or e-mail me email@example.com cheers guys
Well since you require different no's of reps for different jobs it does matter, i.e i think the standard for para regt on heaves at RSC is 10-12 while if you are going for a nurse it is most likely lower.
Yes i am still going para regt, i am on the same intake as Brodz.