Best Biceps Exercises At The Gym ? Biceps Workout For Men ? Fitness Motivation (2019)
How to build bigger arms! ?
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? Building Big Biceps – 4 Simple Steps
1) MIND YOUR FORM
You know the guy. The one screaming out his ‘bicep curl’ reps as he arches his back and swings the weights like a pendulum on steroids. If you want to build muscle quickly then focus on lifting your weight without leaning back or forward and working through full range of movement. Anything else is doing harm to your arm.
Why? Poor form shifts the work away from your biceps and towards your joints and tendons, ruining muscle growth and increasing your potential of injury.
2) TAKE A WEIGHT OFF
You don’t have to load the barbell until it bends and then grunt like Hulk with a megaphone to build bigger biceps! Rather than trying to reach your personal best with each rep, load the bar with weights you can comfortably lift 12 to 15 times. Why? Each massive rep actually uses up testosterone, so push your body too hard and you’ll actually deplete your body’s best muscle-building chemical. Don’t overdo it.
If you want to build your gun muscles before a big night out then try 12-15 reps of bicep curls, before taking a 45 second break and starting over. Complete three rounds and you’re arms will be pumped for the show.
3) GO HARD OR GO HOME
If you want to come equipped with a couple of sleeve-rippers then you have to work for them – but not for very long. Short 20-minute bursts of High Intensity Interval Training (HIIT) are the best way to blow up your bis as they target your larger muscle fibres.
Confused? Let us explain. Your body has two types of muscle fibres: fast and slow twitch. Small slow twitch muscle fibres are great for endurance, but they’re unlikely to fill out your t-shirt anytime soon– unless you’ve accidentally shrunk it in the wash. Fast twitch, on the other hand, are larger and used for power movements. And not only will HIIT target your fast-twitch show muscles, but researchers at the Department of Clinical Physiology in Stockholm found intense training is an effective way of transforming fibers from slow to fast.
4) FUEL TO THE FIRE
Put simply: if you want larger arms then you’ve got to fuel them properly. And by fuel, we mean protein. If you’re looking to bulk your biceps then you need 1.6-2.0 grams of protein per kilo of bodyweight per day if you want to bulk up. This means if you’re 83kg, you need at least 133 grams of protein each day.
And it’s not just protein you need to think about. Eat too many carbs, the wrong sort of fats or not getting enough vitamins could break your training plan.
? Common Mistakes to Avoid When Training Biceps
OVERTRAINING YOUR ARMS – Arms are small muscles which you hit on all exercises by holding the bar and bending your arms. You can’t train them 5x/week. Muscles grow when they rest.
NEGLECTING OTHER MUSCLES – This will get you out of proportion. Your arms will be too big compared to the rest of your body and you’ll look funny.
NOT EATING ENOUGH FOOD – As we’ve said earlier, you’ll never get 18″ biceps if you only weigh 120 lbs at 6′. You must gain weight to build bigger arms. People often say you need to gain 15 lbs for every inch you want to add on your arms. Check the muscular potential table and how much you need to weigh in order to increase your biceps size.
#Biceps #Workout #Exercises
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