Build Muscle - How to Build Big Biceps
Build Muscle and increase those biceps! 90% of guys are looking for ways to build muscle and increase the size of their biceps, and why not? When you go to a club do you see the girls cuddling up to the guys with skinny chicken arms? Not a chance, they are snuggled in close gripping the arm of a guy with big strong biceps.
Even today when we as a society are claiming to look past the physical appearance of a potential mate, deep down there is still the old cave man mentality.
Big, strong, a guy you can rely on to protect you.
It is not fair, but that is the way it works.
As a guy, you want to get the girl right? So you decide to start training, build those muscles, increase the size of those biceps, using every technique from drop sets and 21's which are supposedly guaranteed to be the best method of increasing those biceps.
The problem is that most guys when they make the decision to start weight training, building those muscles they start off with the obsessive mentality that the more you work those biceps the bigger they will become and that it will happen fast.
Wrong! If you just work the biceps and do not concentrate on your muscle building and strength training for your entire body, your biceps will not stay large, but will deflate like yesterdays birthday balloon.
Do not despair, there is a healthy sure-fire way to build those biceps and keep them and I will show you how.
But first, lets look at some of the negatives of over training those biceps and why it does not work.
Ever heard the saying Less is More? Well this goes for muscle building as well.
Your only goal when you weight train is to outdo your last session.
It is that simple.
DO NOT spend all day working those biceps, it will not help.
Once you have done your workout and passed what you did on your last workout session move to the next exercise.
Remember you are working to strengthen your whole body, do not worry, your biceps will increase in size as you strengthen and build the other parts of your body.
I know this is hard to imagine, and in today's world everyone wants instant gratification.
If you do not strength train, you will see next to no muscle growth.
If you are always working your biceps exclusively they will not grow, they will become over tired.
Think about it, if you do chin ups rather than curls, do you think your biceps won't grow? You need to strengthen your back, chest and shoulders; you will only be as strong as the weakest link in your body.
Ok, lets get started on the proper bicep exercises.
Workout 1 Pull Day -Large to small muscles Exercises Sets Reps TempoRest Bent over rows sets: 3-4reps:6-8 tempo:322Rest: 2min Pull Ups sets: 3-4Reps6-8 tempo: 322Rest: 2 min Elbows in Wide Grip Curls sets: 3-4Reps6-8tempo: 322Rest: 2 min Wide Grip Shrugs sets: 3-4Reps6-8 tempo: 322Rest: 2 min Stiff Leg Dead lifts sets: 3-4Reps6-8 tempo: 322Rest: 2 min Workout 2 Push Day- Large to small muscles Exercises Sets Reps TempoRest Incline Barbell Press sets:3-4, Reps 6-8 Tempo 322Rest: 2 min Standing DB Shoulder Press Sets 3-4 Reps 6-8 Tempo 322Rest: 2 min Close Grip Bench Press sets: 3-4 Reps 6-8 Tempo 322Rest: 2 min Seated Calve Raisessets: 3-4 Reps 6-8Tempo 322Rest: 2 min 1 Leg Box Squats sets:3-4Reps 6-8 Tempo 322Rest: 2 min Workout 3 Small to Large Muscles Exercises SetsReps Tempo Rest Close Grip Bicep Curls sets:3-4 reps:4-8 Tempo 322Rest: 2 min Chin Ups sets:3-4 reps:4-8 Tempo 322Rest: 2 min Bent over overhand barbell rows sets:3-4 reps:4-8Tempo 322Rest: 2 min Seated DB Shrugssets: 3-4 reps:4-8 Tempo 322Rest: 2 min Dead liftssets: 3-4, reps: 4-8 Tempo 322Rest: 2 min Workout 4 Small to Large Muscles Exercises SetsReps TempoRest Dips 3-4 4-8 3222 min Seated DB Shoulder Press sets:3-4 reps:4-8 Tempo 322Rest: 2 min Flat Barbell Chest press sets:3-4 reps:4-8 Tempo 322Rest: 2 min Standing Calve Raises sets:3-4reps: 4-8 Tempo 322Rest: 2 min Barbell Squats sets:3-4 reps:4-8 Tempo 322Rest: 2 min 1.
Stress the outer portion of the bicep by placing your elbows outwards and using a super-close grip.
2.
Stress the inner portion of the bicep by taking a wide grip on the bar and digging your elbows into your side.
3.
Do some good old-fashioned hammer curls and reverse curls.
These exercises work great.
Make sure you have tension on the muscles.
Be sure you are in control, no wobbles, swaying or swinging, keep constant tension on your muscles when doing your curls and do them in a continuous movement.
Do not stop at the top and bottom of the curls keep the tempo.
Check out the 4 week bicep program below.
This is a very simple but effective workout program that will show results.
Your program is prioritized to give you maximum benefit, allowing your muscles to be worked without over doing it but still achieving success.
Check out Vince's program on my website to learn more.
Even today when we as a society are claiming to look past the physical appearance of a potential mate, deep down there is still the old cave man mentality.
Big, strong, a guy you can rely on to protect you.
It is not fair, but that is the way it works.
As a guy, you want to get the girl right? So you decide to start training, build those muscles, increase the size of those biceps, using every technique from drop sets and 21's which are supposedly guaranteed to be the best method of increasing those biceps.
The problem is that most guys when they make the decision to start weight training, building those muscles they start off with the obsessive mentality that the more you work those biceps the bigger they will become and that it will happen fast.
Wrong! If you just work the biceps and do not concentrate on your muscle building and strength training for your entire body, your biceps will not stay large, but will deflate like yesterdays birthday balloon.
Do not despair, there is a healthy sure-fire way to build those biceps and keep them and I will show you how.
But first, lets look at some of the negatives of over training those biceps and why it does not work.
Ever heard the saying Less is More? Well this goes for muscle building as well.
Your only goal when you weight train is to outdo your last session.
It is that simple.
DO NOT spend all day working those biceps, it will not help.
Once you have done your workout and passed what you did on your last workout session move to the next exercise.
Remember you are working to strengthen your whole body, do not worry, your biceps will increase in size as you strengthen and build the other parts of your body.
I know this is hard to imagine, and in today's world everyone wants instant gratification.
If you do not strength train, you will see next to no muscle growth.
If you are always working your biceps exclusively they will not grow, they will become over tired.
Think about it, if you do chin ups rather than curls, do you think your biceps won't grow? You need to strengthen your back, chest and shoulders; you will only be as strong as the weakest link in your body.
Ok, lets get started on the proper bicep exercises.
Workout 1 Pull Day -Large to small muscles Exercises Sets Reps TempoRest Bent over rows sets: 3-4reps:6-8 tempo:322Rest: 2min Pull Ups sets: 3-4Reps6-8 tempo: 322Rest: 2 min Elbows in Wide Grip Curls sets: 3-4Reps6-8tempo: 322Rest: 2 min Wide Grip Shrugs sets: 3-4Reps6-8 tempo: 322Rest: 2 min Stiff Leg Dead lifts sets: 3-4Reps6-8 tempo: 322Rest: 2 min Workout 2 Push Day- Large to small muscles Exercises Sets Reps TempoRest Incline Barbell Press sets:3-4, Reps 6-8 Tempo 322Rest: 2 min Standing DB Shoulder Press Sets 3-4 Reps 6-8 Tempo 322Rest: 2 min Close Grip Bench Press sets: 3-4 Reps 6-8 Tempo 322Rest: 2 min Seated Calve Raisessets: 3-4 Reps 6-8Tempo 322Rest: 2 min 1 Leg Box Squats sets:3-4Reps 6-8 Tempo 322Rest: 2 min Workout 3 Small to Large Muscles Exercises SetsReps Tempo Rest Close Grip Bicep Curls sets:3-4 reps:4-8 Tempo 322Rest: 2 min Chin Ups sets:3-4 reps:4-8 Tempo 322Rest: 2 min Bent over overhand barbell rows sets:3-4 reps:4-8Tempo 322Rest: 2 min Seated DB Shrugssets: 3-4 reps:4-8 Tempo 322Rest: 2 min Dead liftssets: 3-4, reps: 4-8 Tempo 322Rest: 2 min Workout 4 Small to Large Muscles Exercises SetsReps TempoRest Dips 3-4 4-8 3222 min Seated DB Shoulder Press sets:3-4 reps:4-8 Tempo 322Rest: 2 min Flat Barbell Chest press sets:3-4 reps:4-8 Tempo 322Rest: 2 min Standing Calve Raises sets:3-4reps: 4-8 Tempo 322Rest: 2 min Barbell Squats sets:3-4 reps:4-8 Tempo 322Rest: 2 min 1.
Stress the outer portion of the bicep by placing your elbows outwards and using a super-close grip.
2.
Stress the inner portion of the bicep by taking a wide grip on the bar and digging your elbows into your side.
3.
Do some good old-fashioned hammer curls and reverse curls.
These exercises work great.
Make sure you have tension on the muscles.
Be sure you are in control, no wobbles, swaying or swinging, keep constant tension on your muscles when doing your curls and do them in a continuous movement.
Do not stop at the top and bottom of the curls keep the tempo.
Check out the 4 week bicep program below.
This is a very simple but effective workout program that will show results.
Your program is prioritized to give you maximum benefit, allowing your muscles to be worked without over doing it but still achieving success.
Check out Vince's program on my website to learn more.
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