Ok so here are my numers


Age 17
height 5'6
weight 220
Bench 245x2
Squat 305x8


im trying to get my biceps to bulk out more i have some body fat.. but its going away and lately i been trying to develop my biceps and back i have a big chest. i was wondering what are some good workouts for biceps i do curls but either my form is wrong or its just not working for me so please help. also im tryin to get my shoulders bigger and i cant find a exercise that will help with that so please help. Thanks

Wanna know the secret to getting larger/stronger biceps if you aren't a body builder on steroids?

Don't do curls.

I used to do curls all the time, my biceps dind't really get big either.

Only when I started doing compound exercises did I see improvement in strength and size of the biceps. The biceps is a relatively small muscle. The body has no real need to have huge biceps as they work in conjuction with the shoulders and back to pull tihngs.

If you do pullups, and all kinds of rows (seated, upright, Bent Over) you'll see much more improvement in size and strength of the biceps than you ever did with curls.

At least it was this way with me.

You might want to buy the book "The New Rules of Lifting"

chin ups / bent over rows / dead lifts / even bench press has helped my arms/triceps/biceps to be bigger ive not done curls for months. but thats just me

cool cool thanks.. and BTW im not on steroids.. i get that alot. because of the fact i got so big quick. i dont like when people think i am you know but thanks apreciate that

Oh, I wasn't suggesting that you were on steroids, I'm just saying most body builders are.