How to get Big Biceps ]]> ]]>
Get Big Biceps- Information to make your Biceps Bigger
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.
Working the arm muscles hard will be your main goal. You definitely won’t get big biceps by squeezing racquetballs or hand grips. In order to make this happen you have to get in the gym and pump some iron.
When working the arms you will be dealing with the biceps and triceps. These are the 2 muscle groups that play a huge role in how your arms look. The biceps are used when the arms are curled tightly, and the triceps are used when the arm is straightened.
When you work the biceps you will be pulling weight towards you and pushing it away when using the triceps. Either way you need to work both muscle groups in order to get big biceps.
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.
Throughout the week you also need to plan one day where you only work the arms. It’s one of the best ways to get big biceps because you are putting them through total exhaustion. However, they will still be worked on the other days of the week as well.
Get Big Biceps Exercises
Dumbbell and Barbell Curls- There are plenty of ways to do these exercises, but the movements must be the same. They have to be controlled in order to see beneficial results. Each one of them should have 3 sets and 10 reps per set:
- 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 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 want to really change up your routine and work harder, super sets should be the focus. Here you will be alternating biceps and triceps exercises, while doing them in a shorter period of time. Even though the workout is faster you have to remember you won’t be sacrificing anything. All you have to do is rest 1 minute in between sets and never rest in between workouts.
Once the muscles tear down it will be time to rest and rebuild the tissue. It’s a good idea to start a high-protein diet that offers at least 25% of the calories as protein. You will also need to metabolize the protein, and you can do this by including dietary fats to your regimen.
In the end, you can get big biceps if you have the discipline, knowledge, and perfect workout regimen. Another option is to add plenty of amino acids like Lipotropic 3. It provides your body with 3 amino acids that helps the body burn fat. Then of course desiccated liver and kelp tables can be used or even cold-pressed wheat germ oil. You can end up providing yourself with more energy and notice you have more endurance throughout the week.