BICEP
How to get big biceps step 1:- Eat Big!
In order to get big biceps, you need to eat big. This means eat everything! Your body needs to have an excess of calories each day before you can start to build muscle. Make sure you eat lots of protein (meat, eggs and fish) and lots of carbs (brown bread, brown rice and potatos). Protein is what makes up your muscles, and you need a lot of it to actually build muscle. Eat as much protein as you can.
To really get big biceps, make sure you either have a protein shake (a protein drink) or a good meal after your biceps workout. This is when your bicep muscles are repairing and need the nutrients. Also, make sure you eat before you go to bed. Most of actual muscle building happens while you are asleep.
How to get big biceps step 2:- Lift Heavy!
One of the biggest mistakes I see lifters making when trying to get big biceps is doing to may sets and way to many reps. If you want to get strong and big biceps, you need to lift heavy weights at low reps. When I say low, I mean anything from 2 to 8, depending on the exercise. Most of my biceps exercises are arounf 4 to 8. I like to load up heavy on the big exercises like barbell bicep curl, chin up and preacher curl. Take this one step further by using a spotter to help you puch out really heavy sets.
How to get big biceps step 3:- Rest Up!
Most people are surprised when they ask me how to get big biceps and I tell them to get plenty of rest. Like I mentioned earlier in this article, most of your muscle building is done in your sleep. So if you want to get big biceps, get plenty of sleep (9 hours would be good, but 8 is fine). Also try to limit your cardio to 1-2 workouts per week. When you're training your biceps, cut out the cardio. Don't train your biceps then hit the treadmill for an hour afterwards. How to get big biceps? Work hard, rest hard.
How to get big biceps step 4:- Mix It Up!
Feel like no matter how many hours you spend building your biceps you just can't seem to lift and heavier and get any bigger? You've hit a plateau. It happens to every lifter at some stage. This is why you need to vary your biceps workouts and shock your muscles into growth! See, you muscles tend to get "used" to the biceps training exercises. So you need to change you biceps workout every 2 - 3 months, change the day you work your biceps and change the order in which you do your biceps exercises. This will definately help you to get big biceps!
How to get big biceps step 5:- Train smarter!
To get big biceps, you need to put some thought into your biceps routine. Here are my tips to trian smarter: Only train your biceps once per week and hit them with 5 different exercises, train your back at least 48 hours before/after your biceps (because the biceps are secondary muscles in back exercises), never train your biceps if they are still sore from the last workout and always do the biggest and heaviest biceps exercises in your routine first (bicep curl, chin up, preacher curl).
Apply my "how to get big biceps" to your bicep routine and you'll notice the difference! Remember, you only get out what you put in! Work hard in the gym, rest hard and build bigger biceps!
In order to get big biceps, you need to eat big. This means eat everything! Your body needs to have an excess of calories each day before you can start to build muscle. Make sure you eat lots of protein (meat, eggs and fish) and lots of carbs (brown bread, brown rice and potatos). Protein is what makes up your muscles, and you need a lot of it to actually build muscle. Eat as much protein as you can.
To really get big biceps, make sure you either have a protein shake (a protein drink) or a good meal after your biceps workout. This is when your bicep muscles are repairing and need the nutrients. Also, make sure you eat before you go to bed. Most of actual muscle building happens while you are asleep.
How to get big biceps step 2:- Lift Heavy!
One of the biggest mistakes I see lifters making when trying to get big biceps is doing to may sets and way to many reps. If you want to get strong and big biceps, you need to lift heavy weights at low reps. When I say low, I mean anything from 2 to 8, depending on the exercise. Most of my biceps exercises are arounf 4 to 8. I like to load up heavy on the big exercises like barbell bicep curl, chin up and preacher curl. Take this one step further by using a spotter to help you puch out really heavy sets.
How to get big biceps step 3:- Rest Up!
Most people are surprised when they ask me how to get big biceps and I tell them to get plenty of rest. Like I mentioned earlier in this article, most of your muscle building is done in your sleep. So if you want to get big biceps, get plenty of sleep (9 hours would be good, but 8 is fine). Also try to limit your cardio to 1-2 workouts per week. When you're training your biceps, cut out the cardio. Don't train your biceps then hit the treadmill for an hour afterwards. How to get big biceps? Work hard, rest hard.
How to get big biceps step 4:- Mix It Up!
Feel like no matter how many hours you spend building your biceps you just can't seem to lift and heavier and get any bigger? You've hit a plateau. It happens to every lifter at some stage. This is why you need to vary your biceps workouts and shock your muscles into growth! See, you muscles tend to get "used" to the biceps training exercises. So you need to change you biceps workout every 2 - 3 months, change the day you work your biceps and change the order in which you do your biceps exercises. This will definately help you to get big biceps!
How to get big biceps step 5:- Train smarter!
To get big biceps, you need to put some thought into your biceps routine. Here are my tips to trian smarter: Only train your biceps once per week and hit them with 5 different exercises, train your back at least 48 hours before/after your biceps (because the biceps are secondary muscles in back exercises), never train your biceps if they are still sore from the last workout and always do the biggest and heaviest biceps exercises in your routine first (bicep curl, chin up, preacher curl).
Apply my "how to get big biceps" to your bicep routine and you'll notice the difference! Remember, you only get out what you put in! Work hard in the gym, rest hard and build bigger biceps!
Triceps
Many beginner bodybuilders think that by doing hundreds and hundreds of biceps curls will lead to great strong arms. What they do not know is that only 30% of their arm muscles are represented by biceps. When it comes to arm muscles, triceps are those who count more, since they form about 60% of the arm muscles. So, we are here to talk about how to increase your triceps size.
The tricep muscles are formed by three larger groups: the brachialis, triceps brachii and the pronator teres. The first group will allow the flexion of your elbows, the second group allows the extension at the elbows, and the last of the three triceps groups, allows for the flexion at the elbows and power and motion of the forearms. Once you know how to train all these three groups you will know how to exercise your triceps properly.
If you want to increase your triceps size, the best exercises are those that use your bodyweight. These exercises are highly important, since they will train all the three muscle groups of your triceps. They are: triceps version dips, bench dips, and close triceps position pushups. The triceps version dips consist of simple body movements. You will have to keep the body straight up and down. What is most important for this type of exercise is not to lean over, because you will not be working your triceps, you will only work on your lower chest.
The easiest exercises are of course the bench dips, because all you have to do is to lower your body by bending the elbows, until the upper arms will create a right angle with the forearms. The last type of these exercises is the simple regular pushup. The only difference from the traditional exercises will be that your hands will be placed side by side, in a diamond shape.
You can also increase your triceps size by using dumbbells. There are several exercises that you can do with a dumbbell, but there are three that can really make a noticeable difference.
The seated triceps press is probably the best exercises of this type you can do. Sit firmly on your back on a bench, grasp one end of a dumbbell with both of your hands, and raise it above your head. When you do the lying dumbbell triceps extension, you lie down on your back, positioning your head right at the end of the bench. After that, take a dumbbell and lower it until it will reach the behind of your head, and then lift it slow to the initial position.
Another type of triceps exercises is the tate press. This is very common since it does not require too much time. All you have to do is to lay on a bench, a flat one of course, with a dumbbell in each of your hands. Then, you must extend your arms until they are straight but without moving your elbows and upper arms. Go slow up, lower the dumbbells down to the chest and done.
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