If I could name one thing every guy in the gym wants is to get bigger biceps. This is one of those muscles that can simply make or break your appearance.
Let’s be real, having bigger biceps is less about fitness and preformance and more about looks. But, who am I too judge? I want huge biceps too (-:
In this article I want to show you how to get big biceps.
Have no doubt, it will take a lot of work. However, if you know how to exercise the biceps right, it doesn’t have to take too long for you to experience real muscle growth and an improvement in strength.
So, you want to build big biceps? Let’s get started…
Use Both Compound and Isolation Exercises
Isolating exercises are those that target one muscle group primarily while Compound exercises are multi-jointed exercises that work multiple muscle groups.
For instance, a barbell bicep curl is an isolated exercise since only the biceps are targeted and the right form helps you really focus on that muscle group.
On the other hand, the chin up is a compound exercise as it not only targets your biceps but your back muscles as well.
If you want to get big biceps you need to combine both compound and isolating exercises in your workout. For instance, doing some hammer curls and barbell curls, which are isolation exercises, along with some chip ups which are compound exercises is the way to build bigger muscles.
The reason is twofold:
- Compound exercises help you lift bigger weights because you’re using more muscle groups. This in turn stimulates the muscles, including those in your biceps, in a different, and often better, way than isolating exercises do.
- Your body is a single unit. Remember that always. There’s no use in building huge biceps if your other body parts are less developed. Having strong back muscles (which are usually used in compound bicep exercises) will help you get and maintain biceps growth.
>> Awesome Bicep Exercises You’ve Never Heard Of <<
Don’t Do Too Many Exercises
I can’t really tell you off for doing too much because I appreciate your efforts, but there is such a thing known as over exercising, especially in the smaller muscles such as your biceps.
You don’t need to do 5 different exercises, 3 sets each to train and build your biceps. In fact, you may be overdoing things and causing more harm than good.
2 or 3 exercises for your biceps are quite enough, especially if you’re also doing back exercises during the same workout. Back exercises also employ the biceps so you’re working them already.
Do Different Bicep Exercises
Nick Nillson
You need to change things up every once in a while by doing various exercises or attacking the muscles from different angles.
Make sure to do exercises that target the biceps in different ways. For instance, the Hammer Curl and the Reverse Barbell Curl are both biceps exercises but they stimulate the muscles in a different way.
You should also do some heavy-weight low-rep sets along with low-weight high-rep sets. This will help you build more strength and stamina in the muscles, not to mention helping you to get them bigger.
Don’t Forget the Negatives
Everyone knows that the biceps work when you lift weights. However, they also work when you lower the weights back to the starting position. This is called a Negative movement (the movement to return to the starting position of an exercise) and it can be used to achieve massive muscle growth.
Here are two examples:
- Let’s say that you’re doing a close grip chin up, a compound back and bicep exercise. Once you raise your chin above the overhead bar, lower yourself down very slowly. Make sure the descent takes up to a count of 5. In fact, you can do this your primary exercise and only do the downward movement.
- Take two dumbbells and do a basic curl. Once you reach the uppermost position, lower both weights down as slowly as you can. You will feel it, trust me on that.
Negative exercising can lead to really massive gains. However, it is also a form of exercise that requires getting used to so you may experience some muscle soreness.
>> Awesome Bicep Exercises You’ve Never Heard Of <<
Rest and stretching
You should give yourself at least one day of rest between bicep workouts. In addition, do some stretches at the end of each workout if not between sets. This will help you reduce muscle soreness and risk of injury.
In conclusion
Getting bigger muscles depends on hard work and the right kind of work. Don’t settle for easy workouts or low weights. You’re going to have to push yourself to get huge. There’s no getting around it.
Follow the tips above, work hard, and you will see a greater and faster muscle growth in your biceps.
ManicMuscles Recommends
Getting bigger arm muscles is something every man wants. The reason is simple: women love guys with big arms.
This is what you can get with the right exercises, the kind that really push the muscle into rapid growth.
In the Best arm exercises you’ve never heard about, trainer Nick Nillson (‘Mad Nick’) shows you some of his insane arm exercises. There’s a section for men and for women so you can find what you like here.
If you want to get bigger biceps, triceps, and forearms, these exercises will help you achieve your goals.
>> Click here For the Best Arm exercises You’ve Never Heard About <<
