Another great post Vince! this video is good when I can’t make it to the gym because I have dumbbells in my house. Seems like it could be an intense workout depending on you motivation level.

Very nice Vince! Can’t wait to see the tricep workout!

Nice video, but wouldnt that be too much for this muscular group? I liked the tips and cant wait for the triceps one! Im looking foward to the calves training as well! Keep on that marvelous work.

Sorry Vince , but I don’t like your form.
It looks like you are not doing the exercise correctly!!!

Vince,
You blew it! When you stood rather than sitting on the incline bench for the 2nd exercise, you missed out on the stretch. You were actually doing a spyder curl, which works on the peak of the bicep and does nothing for the stretch.
You also blew it on the concerntration curl by doing it hammer style, as supination is what works on the peak and that’s the whole reason for doing concentration curls. I’m disapointed.
And by the way, Lucas is right; that’s way too much of a workout for the biceps.

sorry wrong form and respiration problems, controlled slow motion, exhale in the contraction! i admire vince with al his information but im disapointed the form too.

Thanks Vince. Just what I have bee looking for.

I don’t see how the second exercise is different to the first. If you let your elbows point directly down, then surely the mechanics of the exercise are very similar to the standing bicep curl: the peak load occurs when your forearm is parallel with the floor. If you want the peak load to occur in a more stretched position, isn’t something like a preacher curl better, because you can get your elbows pointing 45 degrees down instead of vertical?

I also don’t get this rep scheme. If I pick a weight with which I can just about do 12 reps, then add 2kg to each dumbell then I won’t get anywhere near 10 reps in the next set.

I believe that this workout will do nothing but over train the arms of a ‘NATURAL TRAINEE’. It will negatively affect your main lifts, i.e deads, pull ups, rows along with bench and over head press – which coincidentally is the key to greater arm devlopment!

I have a belief that the arms need to be stimulated into growth and in order to do this they need to be left alone, ‘TO GROW’. This will be done by indirectly training them via the main exercises!

What I never understand is that these too guys purport to be top fitness guru’s and yet they preach this type of training? This is either misleading people or it’s aimed at the steriodal enhanced!

Be it the film clip or my writing it is your choice to either regard or disregard either pieces of information.

heyvince, great vids, very like the excercises, but it looks like (especially on the curls) your using momentum to curl the db’s up, but love the facial expressions!!!! :D

actually i want make big bicep and tricep .how can i make is it hard process

@alok jena – Just focus on the main lifts like rows, pull ups,dead lifts & pressing. this will give you the best arm development! Curls are secondary and can be added but limit the sets to preferably 1-2 sets only!

Vince, what is your response to the comments about the form?
Please speak up!!!

if only this vid came out yesterday! looking forward to trying that rep pattern, great video keep up the great work vince!

What a great workout! I was just looking for an effective training for my biceps, I used it that very day and it’s amazing, I finally could feel the work being done on my biceps, instead of my wrist or shoulders, thank you guys!

These are all good bicep exercises, but the bicep, like other muscles, just contract, so saying that you will build peak with concentration curls is a myth. Heck Lee’s calves are bigger than his biceps, so there is genetics for you! You should also just cut those sets WAY DOWN! Too much volume! You are over training! You only need 3-4 sets to failure on biceps or triceps! They get stimulated during other exercises! I bet you would both grow if you trained your arms less! I did!!

Vince, I think that most people watching are here to learn and see if they can introduce some of your helpful pointers! My black and white speach is what I think the majority of people need to know. Biceps are small muscles and get trained via every other lift that you do. I think that the workout that you and Lee were demonstrating seemed a pointless for the ‘Average Trainee’. (Unless on they’re on gear!)

I also have to agree with Sean about the biceps just contracting! My arms are short ‘n’ stubby with a reasonable peak which I put soley down to genetics like sean mentioned too! I have trained my arms doing every possible type of arm curl known to man and bugger all changed in them! My calves are much the same – people have commented on the size and definition and all I do is a couple sets of calve presses! I am not genetically blessed either however I attribute my calve develpoment to the good ole multu joint ‘Squats’!

On a good note it’s good to see people like yourself selling programs especially advocating the misleading suppliments and diet books etc.

Phil.

!) @Vince -

hey guys,
you guys are haters, how can you sit there and talk about vinces form. hes a professional at what he does. if you wanna take shortcuts on your arm devlopment maybe thats why your not as big as you should be, and why not try it before you knock it. I mean i consider vince is doing me a favor by providing me with new diet and lifting techniques that furthers my health n fitness goals. Not trying to offend anyone, just letting you know u need to give him a break. great video vince, keep em coming!!!!!!!!!!!

DUDE!!! VINCE YOUR BICEPS GOT BIGGER… DON’T THEY???!!!! nice work out… just move of your comfort zone!!!

[...] Single click the video so you can post your comments and questions on my blog:http://www.vincedelmontefitness.com/blog/muscle-building-training/get-bigger-biceps [...]

@Phillip -

Actually a lot of Pro bodybuilders do about 9-12 sets for their biceps and it seems to be working for them. He explained in the video that 12 sets might be a little too much for a intermediate or beginner bodybuilder, they’re pros, 9-12 sets works for them because it’s obvious that their biceps have been worked.

[...] Get Bigger Biceps Workout Video [...]

Great set of exercise vince and lee, Don’t you just heat it when guys don’t get it and talk about how you blew it and don’t get it at all,been in the sport twenty five years and can see how these exercise will build big biceps,Hey they have worked for me in building my arms up to twenty inches with only over the counter supplements,like how you showed keeping your arms in line with your shoulder on incline dumber curls and not bringing your elbows too..far forward,form what is it if only we where all the same bro,and for those out there standing curls even strict ones give you a little movement,with seated curls you have to let the biceps do all the work so it is not the same,thanks for the advice vince good thing that there is info out there looks like most people don’t lots of reading(LOL) keep up the good work guys untill next time.

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I dont kno what alot of the people were complaining about, i thought that the workout setup was great, ur form was good…especailly for the time frame u were giving, like u said these type of workouts are made for people that have been training for a lil bit, not for a guy that has just started working out and doesnt have any experience, and as u said and are doing, ur videos are for people to learn from and maybe implement into their workouts…im 18, started lifting around the age of 16….wen i first started and didnt want to mess with the factor of lifting to much at a young age and now that i am older these type of workouts and information help me to lift better and get that ‘pump’ that we all desire, ive been studying lifting techniques and new workouts for the past year and some change, and ur videos and page by page notes have really helped, and now i have been training my brother to sum really great results…so i thank you for all of you help and all of ur videos, keep up the great work, cannot wait to hear more from you and c ur latest videos.
You Loyal Follower,
Fisher