How To Get Big Biceps

September 16th, 2010 | Author: Richard Jacobs

It’s safe to say that if you want to get big biceps you will be admired by both men and women. Today we want to give you a few ideas on how to get them.

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.

The arms are divided into 2 muscle groups; the biceps and triceps. The biceps are on the front of the arm that is contracted when your arms are tightly curled. The triceps are on the back of the arm and are noticeable 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 are worked the most while curling a weight (positive exercise) and resisting the return to the beginning point (negative exercise). A bodybuilder should take care to exert the muscle in both parts of the movement.

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

Barbell and Dumbbell Curls – These exercises may be performed in a wide variety of manners, both seated and standing. The movements should be controlled and performed slowly with mental focus on the biceps. Three sets of 10 repetitions should be completed for each of the following exercises:

- Seated, close-grip barbell curl. – Standing, close-grip cheat 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.

If you truly want to get big biceps it’s a good idea to use protein supplements. Amino acids are beneficial as well, especially in the form of Lipotropic 3. This is a compound that offers three essential amino acids so your body can burn fat. You might also want to consider desiccated liver and kelp tablets. Plus, wheat germ oil that is cold pressed can be utilized to boost your energy and offer you a lot more 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

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How To Get Big Biceps

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