Everyone wants big guns. You do, I do, and it is nearly impossible for a natural bodybuilder to have 20 inch arms. Some of the biggest natural bodybuilders in the history of the sport barely crept over the 18" mark. Remember, they also had a reasonably low body fat percentage. If you have a body fat percentage over 20%, your arms will be bigger by an inch or two. Arnold Schwarzenegger and Larry Scott have two of the most impressive bicep peaks in the history of the sport. Sergio Oliva had thick, beast-like triceps. Following their training routines won't help you. You are a prisoner of your genetics. You can't carve a bigger peak with hard work, nor can you plaster a Oliva-sized horse shoe on your triceps with endless sets of pushdowns.
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People usually regard their biceps as a glamour musc1e largely because they are visible as compared to your leg muscl*es which are usually hidden in your pants. This is why you will see people working out to build big biceps more than they will work on their, say calf muscIes. The problem is that in order to add inches of musclles to your biceps, you must know how your biceps will react to your workout training. Your biceps will respond to certain stimulus better than others, just like any of your muscIe groups, they have their own preference for certain training stimuli. So instead of mindlessly curling the weights and hopping from one bicep station to another like a gym monkey in the hope of getting your biceps to grow big, all your training will be futile if you do not adhere to certain principles to add inches of rock solid muscl*e on your biceps.
My advice to all intermediate to advanced lifters is to keep your reps a bit higher on curls than on most other exercises. The stronger you are, the higher you should go. Start with a weight you can do eight to 10 reps with and stick with it until you can get 12 to 15 reps. Then bump up the weight and start over again. Also, don't change exercises every week or use supersets. If you're consistent and stick with the same exercise for six to eight weeks while continually going up in weight and/or reps, you'll see improvement.
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