How To Get Big Biceps

Learning How To Get Big Biceps Is Rather Simpler Than You Thought

Next to getting six pack abs, the biceps are the next most impressive muscles to have developed as they are a display of strength for a person next to abs.   I can remember times when I was a kid when everyone would jokingly fool around flexing their biceps to see who has the biggest or hardest biceps.   As we grow up, that thinking is no different, the first thing people would notice right away are someone’s biceps and sometimes would draw exclamations by other people around.   For that fact, biceps are another show muscle next to the abdominals.

Building the bicep muscles in most respects is no different than any muscle group.   As we have explored before, in order for you to reach your muscle building goals, you will need to have proper nutrition with lots of protein, taking protein shakes before and after workouts, the proper muscle building exercises & routines and possibly the addition of supplements to accelerate your muscle building goals.

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How Your Bicep Muscles Work

The biceps or biceps brachii themselves are just small muscles and do not require much to develop them, but to develop them properly, you need to also develop surrounding muscle groups such as the triceps muscles as well for a well proportioned arm.   Basically, the biceps servers a couple of functions in your arms, it allows you to bring your arms up to your shoulders, or flexing and it allows you to twist your wrists.   Basically you will need to get a lot of rest in between workouts   to make this muscle grow and also you will need to mix up your workout routines as with any muscle group, performing the same routines will eventually let your growth plateau as your muscles become used to the routine.   That is why you will need to change routines so you don’t allow your biceps chance to adapt to a certain exercise routine.

Exercise Routines To Help You Get Big Biceps

Although this is just a subset of biceps exercises, these should give a basic starter to guide you on your way to getting those massively big biceps you’ve always wanted.   Remember to start with a routine and change your routines frequently, at most stick with a routine for four to six weeks and then change it up a bit to not allow your biceps to adapt to that particular workout.

Standing Straight Bar Curls – These are just your basic barbells and with your arms holding the barbell at shoulder length on both sides and fists facing the ground, slowly bring your arms up or curl your arms up to your chest while you exhale out, hold the position for a couple of seconds and then breath in through your nose as you slowly bring the barbell back to the starting position.

Single-Arm Preacher Curls – No, this is not where you get down on your knees and bring your palms together.   Rather this exercise is done by sitting down and taking a single dumbbell in one arm and placing it over a preacher bench, which is a padded rest angled about 60 degrees to help isolate your movement and slowly curl the dumbbell up to your shoulder as you exhale through your mouth, hold the position for a couple of seconds and then inhale as you slowly bring the dumbbell back to the starting position again.   If you do not have a preacher bench, you can also perform this exercise with your arm situated between your thigh on the same side and using your thigh as a brace, bring your arm up to your shoulder.

Incline Curls – Incline curls utilize the dumbbells and basically you will sit with your back against the incline bench.   Your starting position will have you with 2 dumbbells on either side of you with your thumbs facing each other.   Using both arms, slowly bring your arms up to your shoulders while twisting your wrists to have your thumbs facing your shoulders and at the same time breathing out through your mouth.   Once you reach the top, hold for a couple of seconds and then slowly bring your arms to your starting position while you inhale at the same time.

Now if you want a complete system that will both give you some great routines to develop your biceps and also develop the rest of your muscles, there is a great program and you can find it here:  No-Nonsense Muscle Building By Vince DelMonte

Now starting with the above exercises should give you a great starting point and I hope you gained some great and invaluable information from this to help you realize your muscle building goals.