Build Bigger Biceps

Watch This Short Video To See The Gym Workout Program I've Used To Get Huge Results In Just A Few Short Weeks!

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In the video above, you got a sneek look at what's inside the members area of Vince DelMonte's fitness program, so now you can see just why it's the bestselling gym workouts program on the web!

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Are you not seeing the results you need from your biceps routine?  Possibly a few adjustments to your exercises will help your biceps grow big. 

Biceps are a small muscle group so they are simple to train 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

Correcting your workout frequency and avoiding overtraining will perfect your workout.  The effectiveness of your biceps workout is diminished when you overtrain.  This can be avoided if you use only one targeted workout consisting of six or more sets concentrating on the biceps only once a week.  Using your biceps when doing other exercises during the week is okay, as long as you only isolate the biceps once a week. 

When isolating the biceps, be sure to 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.  This smaller range prevents growth because all the muscles of the bicep are not taxed.  To use all the muscles in the bicep, start with your arm fully extended.  You can check your extension by briefly flexing your tricep once teh arm is down – you cannot do this unless your bicep is fully extended.

With your arm fully extended examine the position of your wrist.  This is not the time to do the “wrist curl” – tilting the wrist toward the forearm.  Bending your wrist like this at the bottom of the curl actually takes stress off the biceps and puts it onto the forearm.  To build big biceps, make sure your wrist is locked and your knuckles are facing the ground when your arm is extended – use the wrist curl in a separate exercise if you want to build your forearms.

When you get to the top of the curl, now you can tilt your wrist toward your forearm to give the biceps some extra burn – squeeze the muscle for 1 – 2 seconds.  The extra move will force blood, water and lactic acid to the muscle.  During rest these will be used to repair muscle fibers and increase muscle mass.

To get the best supination and improve your range of motion, there is one more technique you can use if you use a straight bar.  This technique will not work with the EZ Curl bar or dumbbells.  With a straight bar, grip without your thumb.  That means your thumb and fingers will be on the same side of the bar.  This puts your pinky a little higher and pointing more toward your shoulder than it would be if your thumb was wrapped around the bar.  This will give you a better contraction at the top of the curl.  It also forces you to use more forearm muscles, without taking the stress off your bicep, because you have to grip the bar harder to keep it in your hands.

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.

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