How can ibuild my forearms and biceps up?

ok so i need to build my forearms and biceps up but idk how i mean i do curls for the biceps but they dont seem to get much bigger and ive been doing them alot so idk why they dont get biggerso any tips for the forearms and bicepsalso i have dumbells idk how to spell but i have weights to lift
Answer:
the most likely problems are that you need to increase the weight and do less reps but more sets if you have reached a plateau. Also you have too feed your muscles. before and after your work outs, try eating some extra protein. Make sure you are giving yourself rest days in between your workouts to let them heal. Thats when they grow. If you have dumbells only and are only working your biceps, this is a problem. Remember that the tricep is 2/3 of your arms size so do your curls, then add dips, pushups, pullups, tricep extensions, dumbell press, shoulder press,and butterflys. Then add situps (for core strength) and lunges so you dont look a big old elephant on giraffe legs. Feed those muscles and give them some days off. You'll get there

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try pushup and weight lifting
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Do you have barbells? Supposedly e-z bells are better for you but w/e barbells are fineGrab a 40 pounder, or if you're stronger try 60 or 70Anyways, do heavenly 7'sIt's basically like a bunch of barbell curls, you are doing them correctly right? easy motion, no eccesve movement w/ the shoulders, or body, only elboe right?Anyways, bring the barbell up to halfway, so your forearm is horizontal with the floor, and then VERY SLOWLY go back down, do 7 of those and jump right into7 times, go from halfway up to all the way up.Then do 7 straight curls. Do 3 sets of that, works wonders w/ your biceps.Do barbell curls with your palms facing backwards to work your forearms.

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Building your arms is not as easy as it seems. Genetics play a big role but overall you can do somethings to "improve" your arm. One thing for sure is you have to work build your triceps as much as your biceps since this is a bigger muscle group. Do less repetitions with very heavy weights, watch your form though! Doing more reps than you need too can actually make your arm smaller but leaner. Do mass work out such as the standing curls, alternating curls and in the end perform concentration curls that will target the specific muscle group. Yes, there are more science involve in in muscle building than your average sport.

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look into isometric exercise,s....this will give you the best result,s.in half the time..good luck!

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A biceps fan, Straight bar bicep curls are a great way to go. Make this your 1st activity because you want to lift heavy for size. Between 4 sets of 6 - 8 reps. The key to overload the muscle, so load the bar heavy and get a good contraction the the peak of the curl.

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