Men and women love biceps, and if you have them there will be plenty of attention coming your way. Whether you’re just getting started or trying to see better results, the tips in this article will be extremely helpful.
It all starts with working the arm muscles hard. Obviously this doesn’t mean sitting down and squeezing rubber balls or hand grips. In order to get big biceps you need to hit the gym and pump some iron.
You also need to be aware that the arms are divided into two muscle groups: the biceps, the two-part muscle on the front of the arm that is fully contracted when your arms are tightly curled; and the triceps, a three-part muscle on the back of the arm that is fully contracted when the arm is straightened.
Biceps are primarily used for pulling things towards you while triceps are about pushing them away. So in order to get big biceps you need to work the tricep muscles as well.
The biceps will be worked more than any other muscle when you curl weights. Keep in mind; in order to benefit from these exercises you must utilize a positive and negative approach to the exercise. Bodybuilders need to exert both muscle areas if they want to see maximum results.
One way to work the triceps effectively is by pushing the bar away and resisting it on the return. This is the positive and negative elements to this exercise. If you don’t execute both sides of the movement you will be disappointed with your results.
It’s also a good idea to focus on your arm workout one day per week. If you want to get big biceps you have to spend one day putting them through total exhaustion, even though they will be worked here and there on other days as well.
Get Big Biceps Exercises
Barbell and Dumbbell Curls- You can perform these exercises in several different ways. Your success will heavily depend on the movements, which have to be controlled. We recommend doing 3 sets of ten repetitions on the following exercises:
- Seated, close-grip barbell curl. – Standing, close-grip cheat curl. – Incline, face-forward barbell curl. – Lying face-forward on high bench, barbell curl. – Standing dumbbell curl. – Incline dumbbell curl. – Reverse-grip curl with the easy-curl-bar. – Concentration curls on Scott Bench using easy-curl-bar. – Flat Preacher Bench close-grip curls with easy-curl-bar.
Triceps Exercises
- Triceps Presses, Curls and Press-Downs – Standing close-grip triceps curls. – Seated close-grip triceps curls. – French Press supine on flat bench. – Supine triceps curl and press. – Reverse-wide-grip bench press. – Standing dumbbell triceps press. – Triceps machine press downs. – Reverse grip triceps press downs. – Standing triceps press using wall pulley and rope or towel. – Bent over triceps extension with wall pulley.
Super Sets- If you consider yourself an advanced bodybuilder, alternating biceps and triceps exercises are essential to your results. Basically you are shortening your workout time, but not sacrificing the integrity of your workout. Don’t rest in between workouts, and only a 1 minute rest between each set.
This will help you tear the muscle down, and then it will be time to rest and rebuild the tissue. Make sure you implement a high-protein diet, which should consist of at least 25% of the calories coming from protein. In order to help metabolize the protein you will need to include dietary fats.
Protein supplements are good as are amino acids in the form of Lipotropic 3, a compound of three essential amino acids that help burn body fat. Desiccated liver and kelp tablets are also good. A cold-pressed wheat germ oil will boost your energy and endurance.
If you would like to learn more about how to Get Big Biceps and download a free report revealing the 7 secrets to your ideal body, visit www.wholelifegym.com
