Anyone that has flipped through the pages of bodybuilding
magazines in the local supermarket have probably marveled at the size of
the arms of some of the big names in the sport. This may have even
inspired a number of gazers to wonder about how to build big biceps. For
some, gaining impressive size in their biceps may prove elusive. This
is unfortunate because it really should not be. Actually, developing
size in the biceps is not as tough as some assume.
You do not need to really put in an enormous amount of effort into building one's biceps because the biceps are not large, complex muscle groups. Biceps means "two heads" which refers to the two muscles that comprise the muscle group. Since there are only two muscles, the need for extended workout sessions is not necessary. Instead, a very basic workout program can be employed by those wondering how to build big biceps. For those curious how this can be achieved, here are a few simple tips:
Work out twice a week on the biceps using a mass building and a shaping approach. Specifically, the mass building workout will entail lifting heavy weights at 6 - 10 reps for 3 sets max, excluding warm-up set(s), each set done to failure. These exercises will include dumbbell curls, barbell curls, concentration curls, and preacher curls among others.
However there is one extremely effective mass-building bicep exercise that is often overlooked. This is the good old pull-up, especially the one with palms facing you. This exercise can really help pack the brawn on those guns.
For the second workout, the same exercises can be performed with very low weights and high reps. It is best to do this rather than perform two mass workouts in the same week. Again, the biceps are only comprised of two muscle groups and overworking it could prove problematic. In particular, it would lead to overtraining the muscles which would do nothing other than cause muscular atrophy. In other words, the biceps would get smaller as opposed to growing larger. That is why it is best to use a more controlled, relaxed approach when wondering how to build big biceps.
It would not hurt to add a workout of pushups every other day during the week. Now, pushups are not exclusively bicep building exercises. Pushups are intended to develop the entire upper body with more emphasis on the triceps, pectorals and deltoid muscles. This means the stress on the biceps will be secondary and that is a good thing. Since the stress is secondary it will not place extreme stress on the arms which, in turn, eliminates the potential for overtraining.
Now, if you want to build huge arms you cannot afford to neglect triceps. While this article is about biceps, it is worth to mention that triceps are bigger than biceps and building them will not only give you a bigger look, but also a more proportional and aesthetically pleasing one too.
Increasing the protein in one's diet will also be necessary since protein is the main building block for muscle. Without protein, muscles cannot grow. So, whether you ingest protein in its natural form or through ingesting protein supplements, the main point is that protein intake needs to be increased in order for the muscles to grow.
Just as a side note, you should use supplements as just that, supplements but not as replacements for real food. Used right, bodybuilding supplements can help speed up results as well as grow bigger muscles than would otherwise be possible. Need proof? Just take a look at pictures of modern bodybuilders and compare with those of a couple of decades ago.
Getting adequate rest will also be of paramount importance. Muscles do not grow during the actual workout. They grow during the rest stage. That is why properly resting the body after a workout session is necessary. This will help your biceps grow to a significant degree.
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You do not need to really put in an enormous amount of effort into building one's biceps because the biceps are not large, complex muscle groups. Biceps means "two heads" which refers to the two muscles that comprise the muscle group. Since there are only two muscles, the need for extended workout sessions is not necessary. Instead, a very basic workout program can be employed by those wondering how to build big biceps. For those curious how this can be achieved, here are a few simple tips:
Work out twice a week on the biceps using a mass building and a shaping approach. Specifically, the mass building workout will entail lifting heavy weights at 6 - 10 reps for 3 sets max, excluding warm-up set(s), each set done to failure. These exercises will include dumbbell curls, barbell curls, concentration curls, and preacher curls among others.
However there is one extremely effective mass-building bicep exercise that is often overlooked. This is the good old pull-up, especially the one with palms facing you. This exercise can really help pack the brawn on those guns.
For the second workout, the same exercises can be performed with very low weights and high reps. It is best to do this rather than perform two mass workouts in the same week. Again, the biceps are only comprised of two muscle groups and overworking it could prove problematic. In particular, it would lead to overtraining the muscles which would do nothing other than cause muscular atrophy. In other words, the biceps would get smaller as opposed to growing larger. That is why it is best to use a more controlled, relaxed approach when wondering how to build big biceps.
It would not hurt to add a workout of pushups every other day during the week. Now, pushups are not exclusively bicep building exercises. Pushups are intended to develop the entire upper body with more emphasis on the triceps, pectorals and deltoid muscles. This means the stress on the biceps will be secondary and that is a good thing. Since the stress is secondary it will not place extreme stress on the arms which, in turn, eliminates the potential for overtraining.
Now, if you want to build huge arms you cannot afford to neglect triceps. While this article is about biceps, it is worth to mention that triceps are bigger than biceps and building them will not only give you a bigger look, but also a more proportional and aesthetically pleasing one too.
Increasing the protein in one's diet will also be necessary since protein is the main building block for muscle. Without protein, muscles cannot grow. So, whether you ingest protein in its natural form or through ingesting protein supplements, the main point is that protein intake needs to be increased in order for the muscles to grow.
Just as a side note, you should use supplements as just that, supplements but not as replacements for real food. Used right, bodybuilding supplements can help speed up results as well as grow bigger muscles than would otherwise be possible. Need proof? Just take a look at pictures of modern bodybuilders and compare with those of a couple of decades ago.
Getting adequate rest will also be of paramount importance. Muscles do not grow during the actual workout. They grow during the rest stage. That is why properly resting the body after a workout session is necessary. This will help your biceps grow to a significant degree.