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Anonymous
Hey, guys. How much do you curl? My routine looks like this (3x/week):

4 x 5 barbell curls (squat rack) - 90 lbs
3 x 10 preacher ex-bar curls - 70 lbs
3 x 15 cable curls
3 x 15 smith machine curls

Pic related: me
>> Anonymous
holy shit. expert troll is CONVINCING.
>> Anonymous
>4 x 5 barbell curls (squat rack) - 90 lbs
>(squat rack)
>squat

SQUATZ.
>> Anonymous
>>4 x 5 barbell curls (squat rack)

GET. OFF. MY. SQUAT RACK!!!!
>> Anonymous
YES!!! FEED HIM! MOAR!
>> Anonymous
Try some tricep workouts big guy. Your arm looks decent, but they would look twice as big if you spent as much time doing shit like tricep cable press, dips, or skull crushers.

Also, doing exercises that use your biceps/triceps as stabilizers will make a huge difference, like any kind of bench press (flat, incline, decline), pushups, barbell push press, etc.
>> Anonymous
>>156750

Actually, doing the routine I posted hits your triceps too. Besides, I'd rather concentrate on arms than triceps and stabilizers, since they aren't big muscles.
>> Anonymous
Small, fat covered bicep is small and fat covered.
>> Anonymous
>>156756
Now you failed. You had a nice troll going there.
>> Anonymous
That looks like a fucking gross bag of synthol.
>> Anonymous
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derrrrrrr
>> Anonymous
>4 x 5 barbell curls (squat rack) - 90 lbs

busted
>> NazHax !!fBSG7DdxGcU
>>156756
>>I'd rather concentrate on arms ---- than triceps and stabilizers, --- since they aren't big muscles.

what?! Where did you learn anatomy?!

Obvious troll is SO obvious... for any poor bastard who read this and believed it - please listen up. This is not for the troll but for anyone else who might be "new":

The bicep is an extremely small muscle relative to the other muscle groups in the body. It is therefore easy to train but difficult to increase in size significantly without help from other muscle groups.

The TRICEP... that muscle on the backside of your upper-arm is 2-3x larger than the bicep and working HARD on your triceps like a real man will increase the appearance of your overall arm size dramatically as well as making your bicep even look bigger.

For best results if you're interested in "big looking arms" make sure you work your delts (shoulders) also.

Triceps + Delts + Biceps = massive awesome arms...

biceps alone = fail.
>> Anonymous
I dont even do curls
>> Lil Dreamer !UYwMl8CsAs
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>>156756
>I'd rather concentrate on arms than triceps

uhh...
>> Anonymous
>>156817
same here. Chinups work bis enough as it is
>> Anonymous
0/10
learn to troll
>> Anonymous
>>156696

was convincing up until smith machine curls.

6/10
>> Anonymous
>>156901

You actually get the best ROM from Smith machine curlz
>> Anonymous
yeah how the hell do you curl with the smith machine
>> Anonymous
actually the most important muscle for the arms to look big are the triceps and delts. if you just work the bis it will only look retarded (IE:OP pic)
>> Anonymous
>>156901

true, also bicep is fucktarded
>> Anonymous
faggot.
>> Anonymous
Heres my bicep routine.
WEIGHTED CHINS.


done. 16" arms
>> Anonymous
he has to use the squat rack cause he cant deadlift what he curls
>> Anonymous
that arm looks disgusting
>> Anonymous
>>156955
how much weight? and how much do you weigh?
>> Anonymous
>>4 x 5 barbell curls (squat rack) - 90 lbs
3 x 10 preacher ex-bar curls - 70 lbs
3 x 15 cable curls
3 x 15 smith machine curls

Thanks for the wake up laugh, troll
>> Anonymous
As a personal trainer, I get lots of my clients to do Smith curls. They keep the biceps guessing and deliver an amazing pump.
>> Anonymous
>>156968
5'10, 182lbs, im not fat, not ripped up but visible abs

today i did 55lbs+bodyweight x 3.

my short term goal is to get to 90lbs.

so thats like 3x240lbs on a close grip pulldown, but a bit harder.
>> Anonymous
lol "keep the muscles guessing"

Biceps: HAH, we did this last week, we could curl 300lbs it wont matter cause we KNOW THIS EXERCISE.

you keep your fucking muscles guessing by adding more weight. if you keep switching up exercises, your body gets half decent at everything, and good at nothing.

stick to the basics. fucking chins, rows, barbell curls
>> Anonymous
>Actually, doing the routine I posted hits your triceps too.
It does not.

>Besides, I'd rather concentrate on arms than triceps >and stabilizers, since they aren't big muscles.
Neither are your biceps
Also: Triceps = part of arm fucktard.