Tag Archives: Arms

Many experts suggest several ways to build your bicep muscles. Some say use heavy weights, others say use high reps or low reps. some suggest super sets. But in my opinion you will not build big bicep muscles if you do not use the right intensity. Intensity is the principle that has to be in place before you can build your bicep muscle.

Generating the maximum amount of effort in the shortest period of time can be defined as intensity! This means taking any set to the point where completing another repetition is impossible. Intensity has to be high for your bicep muscle to grow.

Here is how to generate the right intensity for your bicep muscle?

We will be using the dumbbell curl for this bicep exercise. Pick a weight that will allow you to perform at lest 8 repetition to positive failure. Positive failure is the point where completing another repetition is impossible despite your greatest effort.

Perform those repetitions. When you are done put the weight down and pickup a weight that is half the weight you used initially. Simply hold that weight in the mid way bicep curl position. Hold this position for a count of 10 seconds. This hold creates a powerful intensity that will get your bicep muscle to grow. The hold does not allow the bicep muscle to rest and this produces a high intensity to be generated for this bicep exercise

When you are done holding the weight for ten seconds pick up the original weight you used before the holds and perform as many repetitions as possible. When you are done, drop the weights down and pick up the lighter weights again and hold the weight for a count of 10. After this, pick the heavier weights again and perform as many reps as you can!

This is one set of dumbbell curls with holds. It is all you need to grow your bicep muscle. And because of the intensity generated in this set you need only one set to make this work.

This kind of intense bicep exercise is what you need to stimulate new growth in your bicep muscle.

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In a little while you are going to be shown key workouts to truly hit your bicep muscles. Performing these moves properly will do nothing but insure growth. And give you the shape and size your heart desires. Soon your t-shirts aren’t going to fit. Due particularly to your raging bicep muscles

The exercises giving here can be done in any preferred order. The standing barbell curl is the biggest bicep muscles builder out there. Nothing can overload the biceps so precisely with such weight more than the standing barbell curls. And lifting heavy should always be your goal when trying to build muscle. Load the bar with a weight that will cause you to fail at 10 reps. Hold the weights with an underhand grip at shoulders width apart. Pick it up and slightly bend your knees. Now using only your biceps curl the weights till they are beneath your chin. Hold contraction then return slowly to starting position. Perform 4 sets of these, make sure to train hard and push your self to failure that’s the only way to build bicep muscles

The next move is another favorite. The dumbbell curl. The dumbbell curl works the bicep muscles nicely because of the range of motion they allow. Stand straight with a dumbbell in each hand. Make sure you use a weight that will make you arms burn. You don’t want to go to light. So stand straight with knees slightly bent. Your palms should be facing forward and the dumbbells should be handing by your hips. Now curl one hand till you reach full extension and squeeze. Now return the hand to starting position and just before it reaches starting position curl the other hand up and perform the same position then repeat. Make sure to keep form and work hard.

The last exercise you need to complete your bicep muscles is the dumbbell one handed preacher curl. This bicep exercise is a solid bicep routine finisher. Why? Because if good bicep routine needs a solid move that works on definition. You want a big bicep but you also want definition in it. Hold a dumbbell in one hand; you want a weight that is not too heavy but at the same time not to light. You want to at least get in 10 solid reps. Place the arm holding the dumbbell on the preacher bench and press your shoulder and elbows on the bench. Now curl the weights and really squeeze your biceps. Now slowly lower to starting position and repeat. Keep repeating and performing reps till you reach failure

All you need to get big bicep muscles is these three moves. Make sure you work hard and keep making sure you work hard and are always reaching your limits.

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