6 Pack Abdominals

Posts Tagged ‘bigger biceps’

  

Have you been exercising your biceps more than anything else but are still not seeing results?  It is likely you are not performing to the best of your ability. 

Biceps are a small muscle group so they are simple to target for growth.  Some crucial biceps training techniques will help even experienced body builders get bigger arms.  This article is specifically about a biceps routine, if you want to know about building all the muscle groups, see The Best Way to Build Muscle. 

Focus on correcting the frequency of your workout and do not overtrain.  You actually decrease the effectiveness of your workout if you overtrain your biceps.  You can avoid this if you use only one targeted workout consisting of six or more sets concentrating on the biceps only once a week.  Your biceps can be exercised during your other workouts in the week, but they should only be isolated once a week. 

When biceps are isolated, you should use your full range of motion.  You may see other body builders use very high weights to do their biceps moves, but they often use a small range of motion – not putting their arm all the way down or lifting it all the way up – to pick up that large weight.  The muscle will not grow with this shortened motion because not all the muscles in the biceps are being taxed.  Your biceps exercise should begin with your arm fully extended to use all your biceps muscle fibers.  If your bicep is fully extended, you should be able to briefly flex your tricep..

With your arm fully extended look at the position of your wrist.  This is not the time to do the “wrist curl” – tilting the wrist toward the forearm.  Stress on the bicep is eased and transferred to the forearm when you perform the wrist curl at the bottom of your movement.  If you want a big forearm you can do the wrist curl as a separate exercise – but if you want giant biceps, you need to make sure your wrist is locked so that your knuckles are facing the ground.

You can tilt your wrist toward your forearm at the top of the curl and squeeze the muscle for 1 – 2 seconds to give the muscle some extra burn.  This extra squeeze will push blood, water and lactic acid to the muscle.  These will be used during rest to repair fibers and increase muscle mass.

If you use a straight bar, there is one more technique you can use to improve your range of motion and get the greatest supination.  This technique won’t work with the EZ Curl bar or dumbbells.  Use a thumbless grip with the straight bar.  That means your thumb and fingers will be on the same side of the bar.  At the top of the curl your pinky is slightly higher and pointing in more toward your shoulder than it would be if your thumb was on the other side.  Your contraction will be better at the top of the curl if you use this grip.  You have to grip the bar harder to keep it in your hands, so you work [your forearm more.

For some tips on how to improve your entire workout, see the tips in this article or for a routine that gets you in and out of the gym in 45 minutes see Learn About the Best Way to Build Muscle.

Technorati Tags: Biceps Training, Biceps Workout, bigger biceps, Build Biceps

Most people are aware nowadays of the most common guidelines to build muscle up fast so here we are going to focus on a few of the more overlooked pieces of advice that are gauranteed to put you on the fast track to muscle mass.

1) Avoid training for periods of more than 45 minutes a time. This is due to the fact that cortisol is released following longer periods of training. This hormone induces the body to ignore carbohydrate and fat stores as a form of energy and uses the bodys muscle sinstead. Of course this is far from what you are wanting to achieve. Also the level of testosterone, which is the bodies muscle building hormone drops at around the 45 minute to one hour mark. This double combination will stop muscle growth in its tracks. So hit the gym train hard and intensely and then leave and rest. Corisol levels are also considerably lower when you are at rest sleeping so getting plenty of sleep will aid you in muscle growth.

2) Squat. This is the number one muscle mass builder yet how often do you see people squatting in the gym, not often? Not very often. This exercise is truly a total body movement that needs maximum effort from the entire leg muscles, back and also the upper body muscles in terms of maintaining balance of the body, holding the bar and maintiaining correct posture throughout. It obviously creates huge quad muscles but also your back muscles are stressed a great deal and it is also a great response to the how to get big biceps question too as they also work hard to help keep the bar steady, if you don’t believe me, then try it at least. You can also shift a huge amount of weight doing the squat which is another reason it is great for building muscle. Furthermore it has a powerful systemic effect using the cardio-vascular system a great deal. The other exercise that you can try if you struggle to do squats is the deadlift.

3) Less is more in terms of gaining muscle mass. Many people find it difficult to take on board enough calories to build muscle up. In order to build muscle up your body requires and excess amount of calories available. If you train hard you then need to consume a lot of calories. Many people fail to do this and therefore will never grow regardless of how hard they train. Whilst eating more calories is part of the solution reducing the amount of training you do will also reduce the amount of calories you require. as mentioned before your session should last no longer then 45 -50 minutes and you can still stimulate lots of muscle growth in less time than this also. You might also want to do some aerobic workouts to maintain good general health which I agree with but don’t do a lot because this style of workout will again decrease that amount of calories available for muscle building.

If you have not previously been doing any of these three things then put these weight gain tips into action starting today and I am sure that you will see the difference very soon.

Technorati Tags: bigger biceps, build muscle up, weight gain tips

We all know that top of the list for most body builders is a huge impressive set of biceps. They are one of the most visible and striking muscles that win you lots of plaudits with your peers. so, how come then so many bodybuilders still have no real bicep size even after months or years of bicep training.

Well, it may come as a suprise that this set of muscles are one of the most poorly trained set of muscles. By that I mean it is suprising how many bodybuilders go about building bicep mass in the wrong way.

Here we are going to set a few things straight in order to set you firmly on the way to building muscle mass on your biceps quickly. So here is out brief biceps guide how to build muscles fast .

1) When doing your back routine you will already be working your biceps very hard indeed. Therefore concentrate on progressing on these exercises and you will automatically get bigger biceps.

2) Don’t do too many set for your biceps. This unfortunately is far too easily done due to the fact already mentioned that they receive plenty of work in back workouts, keep it to a max of 4 sets of specific bicep exercises.

3) Select the correct exercises. The classic mass builders for biceps are undoubtedly: underhand pull-ups and all rowing exercises. If you really have to train your guns more than standing barbell curls will be your best bet. Avoid seated concentration curls – exercises like these are designed as shaping and carving exercises to shape arms that already have a lot of muscle mass. If that is not you then there are far better exercises out there for you.

4) Do reps in the 5-7 range to stimulate the most growth in muscle size. Use a training log to make sure that you are still making progress. This means you know what your previous best lifts are and can use them as motivation to workout hard. Next up muscle building nutrition.

5) Are you getting enough calories inside you. You need to be eating enough to create a surplus of calories in your body that can then be used to support muscle growth. Ideally consume about 6 meals a day made up of pastas, fruits, leafy greens, lean white meats and so on. These are the types of food that will provide qulity nutrional calories that will boost your growth.

6) Get plenty of rest. I’m sure you know muscles grow whilst you are resting and not whilst you are working out. So, don’t you think it is only just common sense to give them plenty of rest. If you are not then your attempts to build muscle will be wasted.

So there we go, that is our brief guide on how to build bicep muscle fast. Check you are following those guidelines and you may just boost your bicep size and build muscle mass quicker than you expected. just Hit it!

Technorati Tags: bigger biceps, build muscle mass, get bigger biceps, how to build muscle fast, muscle building