How To Build Big Biceps

How To Build Big Biceps

A question with many answers!

Everybody who's into bodybuilding wants big guns

I see far too many people in gyms training arms only, spending all their time hitting the biceps and triceps from every angle possible and consequently overtraining. Not only this they are the type of people who hardly ever train their legs properly.

If you are this type of person and you want bigger biceps then take note!

The truth is that the arms get trained through just about every other exercise you perform in your bodybuilding routine.

Think, bent row or any other row for that matter. In fact all pulling exercise to some extent or other involve the biceps.

Firstly, it was Charles Poliquin who noted that to add roughly 1 inch to your arm you need to add about 15lbs of muscle mass to your frame!

Yes that's 15lb's

So, this is where you must work from... adding more mass to your frame. A good reference point to start at with this is the milk and squatting program

The 20 rep squat program when done properly with focus will add plenty of muscle to your frame.

In addition to this it is imperative to train your biceps and triceps with focus to push your arm girth to new limits.

Check out this program for bicep building from Charles Poliquin here

One arm Scott Zottman curls 5 x 4-6 on a 41X0 tempo

One arm Standing dumbbell presses 5 x 4-6 on a 40X0 tempo

Incline Off set Dumbbell curls 4 x 7-9 on a 40X0 tempo

V bars dips 4 x 7-9 on a 32X0 tempo

To be quite frank, you must take heed of this lesson.... to develop large upper arms don't always go to the heart of what you think is required as the answer is often hiding somewhere else.

To finish, don't forget to rotate your training methods every 3-4 weeks so not toget stale!

Here's to HUGE BICEPS

6 Simple But Highly Effective Tricep Workout Tips

Despite what you may have heard, the tricep muscles are actually the largest muscle group in the human body. The triceps generally take up nearly double the space that the bicep muscles occupy. This means that in order for you to develop massive, ripped arms you absolutely need to focus on building and strengthening your triceps. If building massive arms is something you are interested in, then I strongly suggest implementing the following tips:

Don’t Mix Your Chest & Triceps Workouts – When performing chest workouts, a substantial proportion of the weight is placed upon your tricep muscles. If you start your tricep workout immediately after your chest workout you simply will not be able to train with the same intensity you normally would. Whenever possible, try to leave a solid 48 hours between your tricep workout and your chest workout.

Avoid Overtraining – Undoubtedly, the largest single problem causing a lack of muscle growth in men is training to hard. Bear in mind that your triceps tend to be hit very hard when performing both chest and shoulder exercises. Try to make sure that you do no more than 18 individual sets of direct and indirect tricep exercises each and every week.

Lower Your Reps & Increase Your Weight – Your triceps do not need to be trained in a very high rep range. Your muscle tissue responds much better to heavy weight and reps between 6 to 10 reps which is also true of the tricep muscles.

Do More Squats – Believe it or not, doing more squats doesn’t just produce better looking thighs and buttock muscles but also causes muscle gains through out your entire body due to the fact that squats are such a demanding and intense exercise. To better strengthen your triceps you should try doing squats at least once a week.

Weighted Dips – Compound exercises happen to be very effective at forcing your muscles to grow and develop. A very good but often overlooked compound exercise is something called weighted dips. Weighted dips are of course just like regular dips except that you are using weight while performing the dips. While performing weighted dips always make sure to keep your body vertical at a 90 degree angle to the floor in order to maximize your muscle gains from the dips.