THE DO’S AND DON’TS FOR BIGGER BICEPS

POWERED BY MUSCLETECH

SAY GOODBYE TO TINY ARMS

When starting a muscle building program, one of the key body parts that most people put a large focus on is the biceps. It tends to be one of the highly noticeable muscle groups, and if you have nice biceps, people will know that you’re on top of your game. To achieve bigger and better biceps, here are the do’s and don’ts.

 

COMMON MISTAKES

1. Overtraining Your Arms
For some reason, many lifters feel the need to work out their arms five times a week to see bigger gains. What they fail to see is that with almost every exercise you do, you’re hitting these muscles regardless. With that said, there is no need to work out your arms every single day; it’s a small muscle and you won’t see any growth unless you rest them.

2. Neglecting Other Muscles
You ever notice that guy at the gym that works every part of his body except his legs? That’s where the term “chicken legs” comes from. The same can go for those who neglect other muscles and just focus on their arms. You will definitely see results, but I can promise you that you will look funny because your body will be out of proportion.

3. Not Consuming Enough Food
You can’t expect to have 18” biceps if you only weigh 120 lbs. Like any other part of your body, you need to gain weight if you want to see bigger muscle.

HOW TO BUILD BIGGER ARMS

You’ll never achieve bigger arms as long as you’re underweight. No matter how many biceps curls you do, the key to building bigger arms is to increase your overall muscle mass first by getting stronger and eating like a king.

1. Eat More
Think of it this way, would you be able to build a house if you have the blueprints and the construction workers but no raw materials? Absolutely not! Muscle deals with the same concept. It’s not going to magically appear; it requires the right amount of nutrients in order for it to grow. This means sufficient amounts of protein, carbs and fat. If you don’t consume enough food, your body won’t be able to use calories for repair and growth. You can do biceps curls until your arms completely give out, but without excess calories, resistance training won’t give you the rock hard arms that you’re looking for.

To do that, you’re going to need to do a lot of meal prepping. But if you want an easier way to gain the necessary calories, try MASS-TECH® EXTREME 2000. It contains over 2,000 calories per serving when mixed with 20 oz. skim milk. In an 8-week study, subjects consuming a high-protein diet containing approximately 2,300 calories and performing a weightlifting program added 2,000 calories to their regimen and gained an average of 6.8 lbs. compared to just 1.3 lbs. from controlled subjects.1

2. Get Stronger
If you’re not seeing any gains in your arm size or strength, chances are you’ve become too comfortable with your routine and are no longer challenging yourself in the gym. One way to fix that is to alter your rep scheme.

For example, let’s say that you’re stuck on 110 lbs. on the EZ-bar curl, a weight that you can easily bang out 10 reps with. Rather than do another set with the same weight, why not add an extra 15 lbs. to it. Chances are you’ll only be able to lift 5 to 6 reps with it, but you’ve now applied a different stimulus to your biceps with a heavier load. You can take that new load and try to increase your rep max; that’s how you’ll build bigger muscle. While you’re at it, try taking Amino Build® Next Gen. It’s formulated with the exact 4g dose of leucine shown in a clinical study conducted  (at a leading international university) to help subjects increase their 5-rep max strength by over 40% in 12 weeks.2

HERE’S A TIP

Now that you know the precautions to take to ensure your biceps will grow, implementing these exercises into your workout regimen will help you develop the best biceps you can.

1. Barbell Curl
This exercise allows you to overload your biceps with heavy weight. It’s very important though to focus more on the form and not the weight when doing this exercise, so you’re not cutting yourself short. The most common mistake with this exercise is using heavy weight and allowing the momentum to cause you to lean backward when you’re pulling the bar up. The way to approach this exercise is to do it in a slow manner that allows you to put higher intensity into your biceps.

2. Incline Dumbbell Curl
This exercise is fantastic, especially for those who that struggle to keep their back straight when doing the barbell curl. Unlike the barbell exercise, this one may require you to use lower weight because you’ll feel maximum tension on the belly of the biceps. Don’t feel discouraged and don’t stray away from proper form. Stay consistent and maintain the proper form for better results.

3. Standing Biceps Cable Curl
With this exercise, you’ll be able to target the deep-tissue muscle fibers in your biceps. Because the movement with this exercise is less stable because of the tension caused by the cable, all the stabilization muscles surrounding the biceps will be called upon to help you execute the exercise.

4. Concentration Curl
This exercise is considered the toughest but most rewarding exercise. If done while sitting, it reduces the momentum in the execution of the exercise, placing all the emphasis on the biceps. Also, there are no stabilizing muscles called in to help with this exercise, so it makes for the perfect way to end your workout.

 References

1Rozenek et al., 2002. Journal of Sports Medicine and Physical Fitness. 42(3):340-7.
2 https://www.researchgate.net/publication/51045802_Daily_L-Leucine_Supplementation_in_Novice_Trainees_During_a_12-Week_Weight_Training_Program

Content Protection by DMCA.com
49 replies
  1. family at home
    family at home says:

    I am not sure where you’re getting your info, but great topic. I needs to spend some time learning much more or understanding more. Thanks for excellent information I was looking for this information for my mission.

  2. cell phones for sale
    cell phones for sale says:

    My developer is trying to persuade me to move to .net from PHP. I have always disliked the idea because of the expenses. But he’s tryiong none the less. I’ve been using WordPress on a variety of websites for about a year and am anxious about switching to another platform. I have heard fantastic things about blogengine.net. Is there a way I can import all my wordpress content into it? Any help would be really appreciated!

  3. education online courses
    education online courses says:

    Yesterday, while I was at work, my sister stole my apple ipad and tested to see if it can survive a twenty five foot drop, just so she can be a youtube sensation. My iPad is now broken and she has 83 views. I know this is completely off topic but I had to share it with someone!

  4. best financial planners
    best financial planners says:

    Have you ever thought about adding a little bit more than just your articles? I mean, what you say is important and everything. Nevertheless imagine if you added some great images or videos to give your posts more, “pop”! Your content is excellent but with images and clips, this site could undeniably be one of the most beneficial in its niche. Very good blog!

  5. Aliza
    Aliza says:

    Thanks a lot for sharing this with all folks you actually recognise what you are speaking
    approximately! Bookmarked. Please additionally seek advice from my site =).
    We will have a link exchange arrangement among us

  6. Claudia
    Claudia says:

    Good web site you have here.. It’s difficult to find high-quality writing like yours nowadays.
    I hnestly appreciate individuals llike you! Take care!!

  7. www.diigo.com
    www.diigo.com says:

    Thanks very nice blog!
    Weight loss is frequently attained through eating the right foods and exercise,
    but a dietician claims a lot of exercise can discontinue
    your own chances of slimming down. Train your body and mind simultaneously with
    this specific hot, blend work out that is fresh.

  8. group dating
    group dating says:

    Which is weird because i don t share that same concern in return when it comes to the multiple females he chats with
    online. He knew that this was something she would want
    him to do whilst on his knees.

  9. waterproofing
    waterproofing says:

    731516 376155Hi there. Quite cool internet site!! Guy .. Beautiful .. Amazing .. I will bookmark your internet site and take the feeds additionallyI am glad to locate so considerably beneficial information appropriate here inside the post. Thanks for sharing 389686

  10. pendaftaran cpns
    pendaftaran cpns says:

    437523 317895You made some decent points there. I looked on the internet for that issue and located most individuals will go together with with the website. 464572

  11. home page
    home page says:

    I’m really enjoying the design and layout of your site. It’s a very easy on the eyes which makes it much more enjoyable for me to come here and visit more often. Did you hire out a developer to create your theme? Excellent work!

  12. dani
    dani says:

    Oh my goodness! AmazingIncredibleAwesomeImpressive article dude! Thank youThanksMany thanksThank you so much, However I am experiencingencounteringgoing throughhaving issues withdifficulties withproblems withtroubles with your RSS. I don’t knowunderstand whythe reason why I am unable toI can’tI cannot subscribe tojoin it. Is there anyone elseanybody elseanybody gettinghaving identicalthe samesimilar RSS problemsissues? Anyone whoAnybody whoAnyone that knows the solutionthe answer will youcan you kindly respond? ThanxThanks!!

  13. Master
    Master says:

    239180 538584Wow post thanks! We believe your articles are excellent and want a lot more soon. We enjoy anything to do with word games/word play. 958293

  14. Brooks
    Brooks says:

    magnificent issues altogether, you just gained a emblem new reader. What may you recommend about your publish that you made some days ago? Any certain?

  15. www.ssc.bkn.go.id
    www.ssc.bkn.go.id says:

    332314 21298Often the Are generally Weight reduction plan is unquestionably an low-priced and flexible weight-reduction plan product modeled on individuals seeking out shed some pounds combined with at some point maintain a far healthier your life. la weight loss 582316

  16. Brooks
    Brooks says:

    magnificent issues altogether, you just gained a emblem new reader. What may you recommend about your publish that you made some days ago? Any certain?

  17. Fredric Laughary
    Fredric Laughary says:

    Excellent weblog here! Additionally your website quite a bit up fast! What host are you using? Can I am getting your affiliate link on your host? I wish my web site loaded up as fast as yours lol

  18. epreunion.com
    epreunion.com says:

    Did your wife have any idea how he managed to take the condom off while you weren t looking.
    I told her she was free to use it for as long as she needed.

  19. รับทําเว็บไซต์ราคาถูก
    รับทําเว็บไซต์ราคาถูก says:

    I needed to send you a little observation to help say thank you again regarding the superb pointers you’ve shown on this website.It was incredibly open-handed with you to offer publicly what many of us might have offered as an electronic book to make some cash on their own, certainly given that you could possibly have tried it if you considered necessary.Those concepts as well acted to provide a fantastic way to be aware that someone else have a similar fervor really like mine to know more and more around this condition.I am certain there are thousands of more pleasurable opportunities ahead for individuals that examine your site. รับทําเว็บไซต์ราคาถูก

Trackbacks & Pingbacks

  1. My Homepage says:

    … [Trackback]

    […] Informations on that Topic: firstnutrition.com/dos-donts-bigger-biceps/ […]

Comments are closed.