subject: How To Get Bigger Biceps [print this page] Nothing says "fitness" more than a couple large, muscular arms. Both men and women appreciate the perception of rippling tricep muscles and bulging biceps. Major biceps are apparent (and can be admired!) even when they're covered with shirt sleeves. Locations ideas in order to get bigger biceps.
To begin with, so as to develop those arm muscles you must work them hard. This is not something you can fulfill sitting on your butt squeezing a pair of rubber balls or spring-loaded hand grips. You will need to hit the gym and pump some iron.
The arms are split into two muscle groups: The biceps, the two-part muscle on the front of the arm that is fully contracted when the biceps are tightly curled; and the triceps, a three-part muscle on the rear of the arm that is fully contracted when the arm is straightened.
The biceps are for pulling things towards you, the triceps are for pushing them away.
The biceps are worked the most while curling a weight (positive workout) and resisting the return to the beginning point (negative workout). A bodybuilder should make sure to exert the muscle in both parts of the movement.
The tricep muscles are worked most while pressing the bar away (positive) and resisting the return of the weight to the start position (negative). Like the biceps (or other workout) both sides of the movement should be exerted.
Your focus-on-arms workout should be carried out one day per week. The biceps will get some work on your other muscle group days, but they should be worked to total exhaustion only on the focus day.
Biceps Exercises
Barbell and Dumbbell Curls - These exercises may be carried out in a wide variety of manners, both seated and standing. The movements should be controlled and performed slowly with mental pinpoint the biceps. Three sets of 10 repetitions should be completed for all the following exercises:
o Seated, close-grip barbell curl.
o Standing, close-grip cheat curl.
o Standing, close-grip cheat curl.
o Incline, face-forward barbell curl.
o Lying face-forward on high bench, barbell curl.
o Standing dumbbell curl.
o Incline dumbbell curl.
o Reverse-grip curl with the easy-curl-bar.
o Concentration curls on Scott Bench using easy-curl-bar.
o Flat Preacher Bench close-grip curls with easy-curl-bar.
Triceps Exercises
Triceps Presses, Curls and Press-Downs
o Standing close-grip triceps curls.
o Seated close-grip tricep muscles curls.
o French Press supine on flat bench.
o Supine tricep muscles curl and press.
o Reverse-wide-grip bench press.
o Standing dumbbell tricep muscles press.
o Tricep muscles machine press downs.
o Reverse grip tricep muscles press downs.
o Standing tricep muscles press using wall pulley and rope or towel.
o Bent over triceps extension with wall pulley.
Super Sets
For advanced muscle builders, you should alternate a biceps exercise with a triceps exercise. In doing this you will shorten the workout time without sacrificing the integrity of the workout. Move between the exercises with no rest and one minute rest between sets.
Now you've torn the muscle down with this "killer" workout, it's time to rest and rebuild that tissue. A high-protein diet is critical to the rebuilding. Your diet should consist that is at least 25% of your calories coming from protein. It's also advisable to have dietary fats included as they help metabolize the protein.
Protein supplements are good as are amino acids available as Lipotropic 3, a compound of three essential amino acids that help burn body fat. Desiccated liver and kelp tablets are also good. A cold-pressed wheat germ oil will boost your energy and endurance.
