How to Build Bigger Biceps - Biceps Secrets Revealed
Don't we all want bigger biceps? That's what the ladies like to see! I am going to reveal to you the best exercises including isolation movements so that you can maximise your workout potential and achieve awesome results. So how do you grow those two miniature pistols you have right now into the huge canons you've always wanted? I'm going to explain how to build bigger biceps right here, right now.
These are the three simple rules I like to follow: train hard, eat well and sleep well. I have to stress that working out, eating and resting well, go hand in hand and you won't see the results you want without all three.
Let's take a look at how to build bigger biceps fast. Training hard doesn't mean spending an hour in the gym doing bicep curls! You don't want to overtrain as this could have a damaging affect towards your goal to build bigger biceps.
How to build bigger biceps - Use Variety in your Workout
You should have variety in your workout - so when on your bicep day, also train your back. When you work out, you should start off with compound exercises, or exercises which use a number of muscles such as lat pull downs.Underhand lat pull downs are an excellent exercise for building muscle on the biceps and also the back. Don't commit yourself to 20 different types of bicep curls as any pulling type exercise will engage and work your biceps. It is also important to try different exercises - keeping your body guessing with new exercises ensures that your body has to keep adapting and growing new muscle.
When you perform a new exercise that your body is not used to, your body gets surprised and it says: Woh! What was that! I better grow some more muscle so that I can handle this next time! And that is simply how it works! Your body builds muscle in order to adapt to the stresses you put on it.
Ok, so you want to start with the more involved compound exercises. Try starting with 3 sets of 8 reps with 2mins rest. Pick a weight you're comfortable with - remember, ease into heavier weights over a couple of weeks or more so you don't risk injuring yourself. After you have completed one or two compound exercises, move on to more specific isolation exercises to maximise your bicep growth.
How to build bigger biceps - Isolation Movements
The Bicep muscle has two sections or heads - the long head and the short head. You will achieve better results by isolating each individual head during your workout. When you use a bar, a closer grip will isolate the long head whereas a wider grip will isolate the short head. When you use dumbbells, you can isolate the long head by performing a normal bicep curl, ensuring that your palms always face the ceiling. To isolate the short head, perform the curl but try to touch your shoulder with your little finger. If you rotate your wrists out slightly, this will help to isolate the short head.Preacher curls is one of the best exercises you can do to build bigger biceps. For those of you who are unfamiliar with preacher curls - you sit on the seat, lean your chest against the pad and put your arms over a rest that's chest high. The best way to maximise benefits from preacher curls is to do an exercise called 21's. It consists of 21 continuous reps broken up into three lots of 7: the first 7 only lift the weight to half way. The next 7 only lift the weight through the top half of the curl. And for the Last 7, complete 7 full bicep curls. Sound painful? Well, guess what, it is! But is it worth it? Hell yeah!
I am going to leave you with one small piece of advice. Any exercise that will improve your abdominal strength or core strength is going to improve your bicep curl. It sounds weird, but it's true. Your core supports the rest of your body whenever you move. So, a stronger core means heavier weights which means bigger biceps!
Here are some more great tips for how to build bigger biceps.
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