The craze for building big biceps is unbelievable. So many guys going to the gym everyday and doing endless amount of bicep work, all kinds of curls. The tragic thing is these guys rarely work any other muscle at all, and after a few months, they look the same, they don’t look any bigger and their biceps stay the same size.
Warm-Up and Stretch Properly
To prevent injury and prepare the biceps for high intensity work, it is advisable to stretch for several minutes and complete at least one warm-up set of 15-20 repetitions with a weight of around 50 percent of your working weight. You must stretch you arms between each set.
Don’t Over Train Your Biceps: Limit Your Sets
Don’t train your biceps too much, your biceps are one of the smallest muscles in the body, and they require little training, this is the most common mistake that most trainees do. Don’t work your biceps more than 2 times a week. Don’t do too many sets for the biceps, 3 exercises with 3 sets each is sufficient and even more than sufficient in order to build big biceps, so don’t do more than that in a single workout session.
Don’t Cheat: Strict Form Is the Key
Do the biceps exercises with strict form. Don’t cheat, leave your ego at the door. Don’t jerk nor swing the weight, lift it in a controlled movement. You’re not cool if you put a lot of weight and you’re swinging your whole body like you’re doing some crazy dance , you’re not gonna impress the cute cardio bunny by doing that, in the contrary, you’re gonna get ridiculed for what you’re doing.
Strict form builds big biceps, it’s okay to cheat a bit on the last rep or two, but the majority of the reps need to be done with strict form in order to build big biceps.
Change Your Grip
When doing exercises with a barbell or E-Z bar, try gripping with your thumb under the bar rather than wrapped over it. This reduces the role of the forearm in the move and places greater emphasis on the biceps or triceps, forcing these muscles to work far harder for each rep.
Perform Big Lifts: Incorporate Compound Exercises Into Your Routine
Biceps curls are all well and good, but you’ll see better results from big compound moves that involve the arms, such as reverse-grip bent-over rows and chin-ups. These exercises require multi-joint movement and allow you to lift heavier weights, and so flood the body with muscle-building hormones, meaning you get bigger and stronger.
Take Your Time: Concentrate On The Eccentric Movement
The eccentric (negative) movement is the movement done when you’re lowering the weight, from the end point of the movement to the starting movement. It’s not just important to lift the weight, but the manner in which you lower the weight back to the starting position is also important and very often overlooked.
The golden rule is one second up and three seconds down for every rep. Three times as many muscle fibres are activated during the eccentric – or downward – phase of the exercise, so lowering the weight slowly and under control will work the biceps and triceps far harder. Taking your time also keeps the muscle under tension for longer.
Work to Failure: Don’t Do a Ron Burgundy
To build muscle you need to fatigue the arms, forcing them to grow back bigger and stronger. Each set should last around eight reps, at which point you should reach failure. If you feel like you have a few more reps in you, then the weight is too light. Also make sure you ‘squeeze’ the muscles at the top of every rep to really work them.
Precise Rest Between Workouts Is Mandatory For Growth
Rest one minute between sets. One minute rest is sufficient when working the biceps. Giving only a minute rest between sets doesn’t let the biceps cool off, so you’re fatiguing them more with each following set that is done. The 1 minute rest between sets also seems to produce a great pump in the biceps, which is ultimate feeling of satisfaction.
Progressively Overload Weight: Increase Your Intensity
In order to stimulate arm muscle growth resulting from your bodybuilding workout program you must increase your intensity of exercise. You must enter the gym with a mindset of forcing the muscles to adapt, and grow. To do so you need to increase the weight lifting weight, reps, or simply decrease the rest between bodybuilding sets.
Always make your bodybuilding workout progressive in nature. Keep attempting to beat the reps, and weight you logged in the previous arm workout.
Don’t Ignore Your Triceps: Hit the Triceps Hard
It’s easy to concentrate on blitzing your biceps, but your triceps are actually the bigger muscles in the upper arm. Focusing on triceps exercises that isolate the muscle, such as dips, narrow-grip bench presses and lying triceps extensions, will lead to bigger gains, so that you fill out your T-shirts in double-quick time.
You need to feed the correct balance of calories, protein, carbohydrates and fat that is best for your body type. Complete nutrition is the key . If you can find this key, I’ll guarantee you that your efforts will sky rocket.