How
to get Bigger Biceps Fast
By
Brad McCleary
We’ve all heard “curls to get the girls,”
and if you haven’t, well you have now. So you want
to target those arms, I’ll tell you how to get bigger
biceps, in a few simple moves!
I
always recommend, trying to build your body evenly, but
if really want to focus on getting bigger biceps, work them
on a different day than your primaries (back, chest, shoulders).
That way you can lift heavy, start with 60% and work your
way up to 90% of your max, throughout the weeks.
Do
4-6 repetitions, no more than 8, because it should be too
heavy. If you can do more than 8, go heavier. Any 4-5 sets,
you should not reach complete exhaustion but arms should
be extremely fatigued, burning!
Before
you hit the gym and start blowing out your arms every night,
you need to understand your biceps are a secondary muscle
group. This basically means they are quite a bit smaller
and burn out a lot faster, this is probably why so many
people love to work arms. (You can feel the burn so easy)
Let
your biceps rest up in between workouts. Do not work the
same muscle group two days in a row unless you’re
doing very little weight, which you can forget about if
you want size. It is possible to over work a muscle, so
don’t get over anxious or you may see strength increases
but no size.
If
you want to add size you need to lift heavy. In order to
do this you will need to make sure that you have someone
to spot you. It is also very easy to injure yourself when
lifting heave so use proper technique and before you start
lifting, make sure you are warmed up and stretched out.
Start
with a leaning preacher curl. I say leaning, not sitting,
because you can target you bicep more from a standing/leaning
position. We are really working on the peak of the bicep
in this exercise. So curl it up and release it slow back
down. As you progress on your program you can work on one
arm at a time by replacing your barbell with dumbbells and
turning your body to the side to isolate your arm.
The
next exercise is my all time favorite. I call it a circle
curl. You start with dumbbells in each hand; arms flat at
you side, take your elbows to 90 degrees, lock them against
your side and make even circles in the air with both hands.
Use the biceps to move the dumbbells, you may also feel
in it you delts, lats, and across your upper back, but focus
on the biceps. Do 3-4 one direction, 3-4 in the opposite
direction, and finish with as many regular curls as you
can. If you really want to blow those biceps up, learn this
one!
A
final thing to consider is how you want your arms to look.
If you just want them bigger you might want to look into
supplements, if you want them really defined you will need
to reduce your body fat through diet and cardio.
If
you want more information on how to get bigger biceps, visit
http://www.we-review-for-you.com/rburnfatfeedmuscle.html
Brad
McCleary has been envolved in the fitness industry for over
seven years through athletics and personal training. Check
us out on http://www.we-review-for-you.com and check out
his, and his wife Jennifer McCleary's, other health and
fitness articles.
Article
Source: http://EzineArticles.com/?expert=Brad_McCleary
