We all know that very close to the top os bodybuilders shopping list is a large set of impressive biceps. Naturally they are one of the most visible and eye catching muscles that will win you lots of praise. So, why is it then that so very few people whilst they remain dedicated to their search for big biceps still remain with their sleeve banging against there biceps in the breeze.
Well, it may be of interest to you that this small muscle is often very poorly trained. 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) Your biceps already receive a lot of work in back workouts. Therefore focus on getting better at these exercises and your biceps will follow and get larger.
2) Do not overtrain the 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) Choose the appropriate exercises for your goal. The best mass building exercises for arms are: Pull-ups with an underhand grip followed by 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 doesn’t sound like you then other exercises will be more suitable.
4) Stick to the rep range of between 5 and size for maximum muscle size gains. Make sure you keep progressing by using a training log to track your progress. This ensures you will have motivation as you are trying to beat your previous pbs. Next up muscle building nutrition.
5) Are you getting enough calories inside you. You need to take on loads of calories if you really want to support muscle gains. eat at least 5 times per day measl containing: pastas, fruits, leafy greens, lean white meats and such like. These are the types of food that contain the necessary calories and nutrition to boost your growth.
6) Make sure you take enough rest. You are probably aware of the fact that muscles don’t increase in size and grow whilst you are actually working out, they do it whilst you are resting. Therefore it is only common sense to give them enough rest. You might as well stop now if you are not doing this.
So there we have it, our brief muscle building guide to biceps. Check you are following those guidelines and you may just boost your bicep size and build muscle mass quicker than you expected. Go hit it!