8 Unique Exercises To Get Bigger Biceps…
Nov 29th, 2009 | By Todd Bowman | Category: Arms / Biceps, Exercises, Gain Muscle
What to learn the secret to get bigger biceps?
Lots of people call the bicep muscle “jacks”, “pythons”, “guns”, “pipes”, “22′s”.
They’re all fun names for your arms and forearms. Let’s face it, it’s what all guys want, they want the secret to get bigger biceps and have huge arms.
Some people would question whether or not having large biceps looks as good as a huge chest or pectoral muscles, you still want to make sure you fill out your shirt sleeves with strong arm muscle right?
By now you’re wondering what the secret is to get bigger arms right? You want those rocks in your sleeves, those guns everyone talks about. I’m sorry to say the answer to the question is really quite easy but not easy to do. Getting huge biceps takes hard work and dedication in the gym and during your arm building routines.
4 Common Mistakes For Biceps Training:
Over training
People will lift heavy 3 to 4 times per week for their arm workout. Consider more static contraction training to build muscle in your biceps.
Neglecting Other Muscles
When you weight lifting, make sure you consider doing other body parts like your legs, chest and back.
Curls & Extensions
People that want to explode their muscle growth need to perform more compound exercises that workout your entire body instead of simply isolation workout routines during your bicep workout.
Not Eating Enough Food
In order to gain weight you need to make sure your diet and nutrition program is on point. You’ll never grow 19″ biceps if you weight 125 lbs and are 6 foot 2. You need to increase your calories to at least 2,500 to 3000 calories per day in your meal and supplement plan.
Anatomy Of The Arm:
Bicep Brachii:
It’s a 2 headed muscle that sits right under the deltoid at its point of origin. Its function is to move, lift and be able to curl the ram as well as pronate the wrist in angular directions.
Forearm Flexors:
The function of the forearm is to stabilize the grip and allow for you to be able to squeeze your hand and wrist to grip and hold items.
Triceps Brachii:
Don’t forget that 2/3 of your total arm mass is your triceps, so you can’t skip over it in your strength training. The triceps have 3 heads called the long head, the lateral head and the medial head. The long head is connected to the scapula and both the lateral and medial heads are connected to the humerus upper arm bone. The function of the tricep is to supinate and twist upward your wrist and palm enabling you to straighten your elbow.
Other notable arm muscles include, the brachioradialis, flexor carpi radialis, palmaris, digitorum, bicipital fascia, brachialis.
My personal favorite bicep building exercises to get bigger arms are the hammer curls and the barbell curls. These to bicep building exercises have been critical for me to make big gains in building arm strength as well as size. Here’s my bicep building routine: But the trick to these bicep building exercises is using lots of weight. Almost more than I can handle while maintaining proper form.
Click Here For A Unique Program To Get Bigger Arm That Gets Great Results.
But you can visit any gym these days and see smaller guys with pretty big biceps. Lots of these bodybuilders most likely haven’t put on significant amount of muscle during their time training in the gym, but they have put on a few inches on their arms.
The reason why many fitness buffs can get bigger biceps is because, very localized muscle stimulation (hypertrophy) can take place if there is enough volume there. Just look at the forearms of arm wrestlers, or the calves on soccer players. It can happen but there is a limit to how far you can go with increasing size this way.
Quite often you’ll see new guys training in the gym this way. They read in some muscle magazine about how to get bigger biceps and you’ll see them straining out a few sets of ten reps on a couple different arm exercises and they seem to get results.
This defies the 10 pounds per 1 inch rule it seems right? What happens to many bodybuilders or weightlifters is that they add a couple inches on their biceps and triceps and they seem to hit a roadblock. They plateau. They’re called hardgainers. They won’t see any more arm growth unless they start making some big time changes. Do you add more weights on the dumbbells? Should you add more repetitions?
How many reps can you do? If you’re not getting results anymore with 10 reps should you do 20? How about 30? Where do you stop in your arm building routines? This approach to getting bigger biceps is a dead end. Like we’ve discussed, it works well for quick gains but eventually you’ll get tired because you won’t see results. Getting bigger biceps this way just isn’t sustainable.
You can’t be doing 50 reps because you’ll hit that wall. The only solution at this point is to increase the weight and eat more food. All the sheik tri sets, super sets, drop sets, pre exhaustion and post exhaustion techniques in the western world unless you increase the weights and eat more high quality foods. If you’re new to the gym and working out, start with working your biceps and triceps 3 times a week. If you’ve been working out for a while you can get away with 2 times a week.
Here Are Some Effective Bicep & Arm Exercises You Can Focus On:
- Barbell curls
- Hammer curls
- Close grip chin ups
- Towel curls
- Dumbbell curls
- Parallel bar dips
- Lockouts
- Close grip benches
As long as you are always increasing your weights and eating more calories, you shouldn’t need any more than 2 to 4 sets of biceps and triceps two times a week to really get bigger biceps. Always remember, when you’re done with your arm sets, you can finish off your arm routines and get that nice pump by doing one or two sets with really high repetitions with as much weight possible. I like to do 1 set of 30 at the very end to get that nice pump in your biceps and arms.
2 Unique Bicep Building Exercises:
My personal favorite bicep building exercises to get bigger arms are the hammer curls and the barbell curls. These to bicep building exercises have been critical for me to make big gains in building arm strength as well as size. Here’s my bicep building routine:
- Barbell Curls (3 sets of 8-10 reps)
- Hammer Curls (3 sets of 8-10 reps)
But the trick to these bicep building exercises is using lots of weight. Almost more than I can handle while maintaining proper form.
Click Here For A Strange & Unique Program That I Think Builds Your Biceps Quite Well.
How To Build Your Biceps:
Here’s how to build your biceps. If you want bigger arms you must increase your range of motion. This allows you to tear into every muscle fiber in your biceps. The other “trick” to build your biceps is to contract your bicep muscle when you’ve lifted the weight all the way up.
Take an extra second to flex your bicep to get an extra burn on each rep. The final step to build your bicep is to lower the weight down on a 3 count. So it should take you 3 times a long to lower the dumbbell as it does to raise or lift it up.
This requires you to keep your bicep contracted or (flexed) for a longer period of time causing more muscle fibers to be torn and require blood flow. It also allows you to slow down and keep better form when you’re building your biceps. So here are the tips once again:
- Contract of flex at the top of the lift
- Increase range of motion
- Take a 3 count when lowering the barbell or weight
How To Build Your Triceps:
Triceps muscles often can get overworked. So we suggest only exercising your triceps muscles 2 times per week.
The reason is because you workout your triceps muscles when you’re doing push ups, overhead press for the shoulders and many other exercises. So it’s important to make sure to give your triceps enough rest. The other tip to build your triceps is to rotate triceps exercises at least every 3 weeks.
The third step to build your triceps is to eat lots of protein and stay away from harmful foods like processed carbohydrates. For more information on how to get bigger biceps and gain size and strength of every body part, check out these muscle building articles below…
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