bicep workout

[shawnyboy]

anyone know how to get your biceps big and big fast?!

[Sportsmedjosh]

First off welcome. What do you currently do for your bicep program, whats your eating like, how often do you work out, and how long have you been working out, have you been happy with your results?

[shawnyboy]

i usually eat 4 meals a day, one big one especially after i workout, i try to take around 150 grams of protein in daily, but some days when i workout i just take 50 grams..i usually workout 5 times a week, 2 different things every day so i dont overtrain my muscles. ive only been seriously lifting now for about 5 months or so since schools started. i used to just run 5 miles every night and lift a little at my buddies house every few days so it was nothing to big. For biceps i usually do 3 or 4 sets of dumbell and barbell curls each, 3 sets of concetration curls, hammer curls and zig zag bar curls. So far i can say i am happy, cause i have gotten bigger and ive improved greatly in certain areas of lifting, but i need more :D

[Sportsmedjosh]

I usually do some small changed such as lifting one foot slighty off the ground while doing my workout to add difficulty. Form is also very important to me. I also do cable curls also lay on the ground I also do a lot of my exercises sitting on the ground with my feet up and just my butt on the ground so i make a "V" this also makes it more difficult since it requires more core muscles also.

[Soup Nazi]

Do hammer curls sitting, with your back fixed on a incline bench with around 80 degrees.
Go all the way down and all the way up in a controlled motion.