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Building Big Muscles
Quick And Effective Bicep Workout
Nearly everyone seems to be surfing the internet
for the best bicep workout to help them get bigger more muscular arms quickly.
Sure there are a ton of decent biceps workouts on the internet, however I
really feel that it's important to place the right amount of emphasis on your
arm workouts.
Yes it's critical that you learn how to
train your biceps in the right manner, but you really shouldn't spend too much
of your time in the gym working on such a small muscle group. Not only will
your overall physique suffer if you spend all of your time training your
biceps, but your biceps themselves will not respond to this type of onslaught
for long. Eventually the muscle group that is dominating your attention and
time in the gym will begin to actually atrophy and get smaller!
Nick Andrade, author of this article and
developer of Nick's Muscle Mass Advantage training program.
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In comparison to the bigger muscle groups on your
body, the muscles in your upper body are tiny. While it is true there is no
other muscle on your body that will grab attention quite like a big muscular
pair of biceps, one of the biggest downfalls of most guys is that they devote
too much time to working on their arms and too little time training the bigger
muscle groups on their bodies.
If you're serious about building bigger
biceps, then you've got to piece together your training in the following order
(or at least somewhat close to this).
First off, target the bigger muscles on your
body and work your way down the list. Train Your Muscle Groups In The
Following Order - Legs, Chest,
Back, Shoulders, Triceps, Biceps, Calves you will need to devote a bunch of
energy to training the bigger muscle groups heavy.
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If you do this, what you will find is that
your smaller muscles (like your arms), will begin to get bigger without
focused training due to the amount of hormones released by your body when you
do heavy training sets for the bigger muscle groups on your body.
So by focusing on the larger muscle groups
first and making them the focus in your workouts, you will begin to notice an
increase in the size and strength of your biceps.
Again keep in mind that when you do many of
the pulling type exercises that are target to your lats, you will be utilizing
and in turn training your arms (usually with a heavier weight than you
otherwise would), so try to space your bicep and back workouts a minimum of a
day apart.
Once you’ve got your muscle building program
structured properly and everything is in check, then you’ll want to move
forward and start incorporating a few effective arm workouts. Don't make the
mistake that nearly 90% of all guys in the gym make and work your biceps all
the time – not only is it a bad idea, but it's also counterproductive to your
goal of building
bigger arms.
If you want to build bigger arms, you have
to cut down your bicep workouts to 1 arm workout per week. That's all you need
to do to make your biceps grow! If you hit your biceps with intense workouts
any more than this, they will begin to shrink – so try not to do it!
Now that you've got a grasp of how often you
need to train your biceps and how to put your bicep workouts in the proper
order, here's a simple bicep workout that can help you pack on some size on
your biceps quickly without taking up too much of your time in the gym.
Start out with a few minutes of moderate to
light intensity aerobics. I usually do 5 -10 minutes of light walking followed
by a full body stretch routine. Most guys only stretch out the muscle groups
that they’ll be training for that day – I just like to stretch out the all of
the muscle groups each day so that I'm able to prevent any type of tightening
up or injury. After you get your stretching and warm up done, it's time to
jump into the weight lifting warm up sets below.
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Awesome Bicep Workout
Warm-Up Set 1:
Bicep Exercise: Alternating Dumbbell Curl –
1 set x 10 reps pick a weight that allows you to move the weight quickly
through a full range of motion. I typically begin with 30 lb dumbbells.
Warm Up Set #2:
Exercise: Biceps Dumbbell Curl – 1 set x 8
reps. Again choose a weight that allows you to move the Dumbbells fairly
quickly through a full range of motion, but make sure that it is heavier than
what you started with. I like to jump up to 35 lb dumbbells here. Rest for 1.5
minutes
Warm Up Set #3: Exercise: DB Curl – 1 set of
6 reps. Perform this warm-up set with a weight that you can move though the
full range of motion easily and under control, however this time begin to up
crank up the intensity a bit. the goal is to complete 6 reps with a weight
that is getting closer to your training weight, but light enough not to
prematurely fatigue your biceps. I usually jump up to 50 lb dumbbells for this
warm up set. Rest for 2 minutes.
Remember the goal of the warm-up sets in
this bicep workout is to simply get the blood pumping through your arms and to
warm up your ligaments and tendons. That’s the only goal of the warm-up sets.
Make sure that you do not prematurely
fatigue your biceps muscles during the warm up sets by either using weights
that are too heavy or by shortening the rest intervals. If you do this your
arm workout will be far less effective and as a result you will not be able to
stimulate as much muscle growth as you otherwise would! Now we'll jump into
the work sets for the arm workout.
Bicep Exercise #1:
DumbBell Bicep Curl - After completing your
bicep workout warm-up, perform 2 sets x 6-8 reps. Make sure to use a weight
that allows you to complete the exercise with decent form, but a weight that
is heavy enough that you can't perform more than 8 reps with! Rest for 2
minutes between sets
Bicep Exercise #2: – Dumbbell Incline Curls
- Perform 2 sets x 6-8 repetitions. Again make sure to use a training weight
that you can control for at least 6 quality repetitions, but heavy enough that
you can't possibly perform more than 8 reps with.
This is how to force your biceps to grow. If
you train with a weight that's too light, your biceps will not grow and if you
train with a weight that's too heavy you're eventually going to hurt yourself.
When it comes to building bigger biceps,
that's really all there is to it. Learn how to put your workouts in the right
order to target the bigger muscle groups on your body first, and then move on
to 1 solid bicep workout each week. As long as your muscle gain nutrition
outline is set up properly and you make it a habit to get enough sleep each
night, you'll gain muscle mass quickly and your biceps will increase in size!
Best Wishes
Nick Andrade
About
The Author - Nick Andrade is a certified personal trainer who specializes in
helping people gain muscle mass naturally. If you enjoy the quick bicep
workout outlined in this article, you'll love the killer muscle building
workouts found in Nick's Muscle Mass Advantage training program. Check it out
today and learn how to gain
muscle mass fast!
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