Have you ever admired a pair of big, muscular arms, even when they’re covered with shirt sleeves? It seems both women and men alike appreciate rippling triceps and bulging biceps, and most people aspire to be able to look like that. Here are some great ideas on how to build bigger biceps.
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Let’s get one thing straight. Getting to grow arm muscles like that doesn’t come easy. You sure as heck can’t sit on your behind and do some lackadaisical squeezing on some rubber balls, and forget those spring operated hand grips. If you want results, you better plan on lot’s of time in the gym, and you better be prepared to work hard.
Our arms actually have two major muscle groups: the triceps, that’s the three part muscle that’s on the back of the arm which contracts fully when you straighten out your arm completely, and the biceps, this time on the front of the arm. This two part muscle contracts fully when your arm is curled. Triceps are used when you push away, biceps function when you’re pulling towards you.
The biceps have a two folded function and get the most stress when used with a positive exercise motion (curling a weight), then an equal workout when resisting returning the weight to the initial point (negative exercise).
The triceps get their best workout while pushing (pressing) the bar away (positive) and then receive a similar working on the return of the bar (negative). Both biceps and triceps need to be exerted on each side of the motion,.
Your focus on how to build bigger biceps workout should happen on just one day each week. Your arms will receive some additional work on your other muscle group days, but they should never be exerted to total exhaustion on any other day but your focus day, so remember, just one day per week.
Exercises to build bigger biceps.
• Barbell and Dumbbell Curls – The exercises below should be performed in 10 reps per set, for three sets,The key is to focus intently on your biceps, control the movement, maintain a slow and steady space. Perform them either seated or standing, whatever is the most comfortable for you.
o Standing, perform the close-grip cheat curl.
o Seated, the c lose-grip barbell curl.
o Standing again, close-grip cheat curl.
o Incline, the face-forward barbell curl.
o Lying face-forward on elevated bench, perform the barbell curl.
o Standing , the basic dumbbell curl.
o Incline with the same dumbbell curl.
o Reverse-grip curl but with the easy-curl-bar.
o Concentration curls on the Scott Bench using easy-curl-bar.
o Flat Preacher Bench close-grip curls with easy-curl-bar.
Triceps Exercises
• Triceps Presses, Curls and Press-Downs
o Standing close-grip triceps curls.
o Seated close-grip triceps curls.
o French Press supine on flat bench.
o Supine triceps curl and press.
o Reverse-wide-grip bench press.
o Standing dumbbell triceps press.
o Triceps machine press downs.
o Reverse grip triceps press downs.
o Standing triceps press using wall pulley and rope or towel.
o Bent over triceps extension with wall pulley.
Super Sets
Always alternate a triceps exercise with your biceps exercise. By doing so, (and without any sacrifice to your workouts integrity) you’ll find you’ll be able to shorten your workout time required. Always have one minutes rest between sets, but move between each exercise with no resting.
You will have actually torn the muscle down with this intense of a workout, so it’s essential you rebuild that tissue by providing the muscle with the proper resting. Ingesting dietary fats helps the body metabolize protein, of which should be at least 25% of the content of your diet.
Consider using products such as Lipotropic 3, a protein supplement that consists of three essential amino acids, and is specifically designed to burn fat. Cold pressed wheat germ is a great endurance builder, as well as an energy booster, while desiccated liver or kelp tablets, though pretty nasty tasting are of value in your quest to build bigger biceps.
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