The Best Muscle Building Exercises For Biceps – Why You Must Do These for Huge Arms
May 29, 2012 by admin
Filed under Bicep Exercises
Article by Rick Porter
The Best Muscle Building Exercises For Biceps – Why You Must Do These for Huge Arms – Health – Supplements and Vitamins
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The most trained muscle in the gym is the biceps. They are the best muscle to show off in a t-shirt (tight shirt) and they give the immediate appearance of strength. There are numerous biceps building exercises to choose from and the biggest mistake is picking the wrong ones and doing too many of them.
The reason most guys have arms that don’t grow is because they have the wrong idea about how to build huge arms. For some reason early on we are taught that more is better but I can tell you that those rules does not work when you try to use them with arm training. If you do too many exercises and sets and your arms will not be able to recover in between workouts and they will never grow. To build your biceps all you really need is two exercises. These two muscle building exercises will change the way your arms look forever.
The Close Grip Reverse Chin UpThe first of the muscle building exercises that you must use to grow massive biceps is the close grip reverse chin up. Don’t be fooled that this is simply a pull up with a reverse grip. It will make your arms grow faster than curls. Set your hands only about 6 to 8 inches apart rather than taking a wide grip. Anytime you do an exercise where you physically have to move your body through space your muscles are forced to work harder and will adapt quicker.That is why exercises like squats, deadlifts, chin ups, and dips work so well at gaining muscle mass. Do 4 sets of 6 to 8 reps of reverse chin ups. Pull yourself up as fast as you can and lower yourself down slower with a count of about 2 seconds. Rest about 2 minutes in between sets and hit another set. If you can do more than 6 to 8 reps it’s time to add some resistance. You’ll need one of those belts with a chain around it to strap plates on. If you don’t have one of these you can cross your feet and put a small dumbbell hanging from them. Or get some rope and tie a couple plates around your waist. Add just enough resistance so that you are hitting the 6 to 8 repetition range.
Standing Bicep Barbell CurlThis is pretty self explanatory, just a straight or cambered curl bar with some weights on the end. The best muscle building exercises are usually the simplest movements with free weights. Strict form is the essential part of a barbell curl if you want them to do something for you. Keep your back straight with your elbows tight to your sides. Don’t use momentum to get the weight started up. If you need to swing the weight up then check your ego and lower the weights. You want your biceps to be hurting at the completion for the set rather than your lower back and shoulders. Do 4 sets of this for 6 to 8 reps. Remember that the form is really the key here because you are looking for maximum biceps stimulation. Once you get to 6 or 7 really strict reps you can cheat on 1 to get to number 8 but that’s it.
Increase the Resistance ConsistentlyThis is a simple workout and simple works the best. If you stick to this for six weeks your biceps will grow fast but you need to make sure you are consistently increasing the weight and always trying to perform more repetitions. Don’t do the same amount of work each time you hit the gym. The best way to make sure you always push a little harder is by keeping a workout journal. Keeping a log ensures long term success.
Muscle Building Workouts for the latest workout programs to gain muscle mass and how to get ripped fast or find prohormones to buy the best prohormones and legal steroid reviews.
About the Author
I am a fitness professional and sports nutrition expert dedicated to learning how to make the human body perform past its peak to get maximum visible and measurable results from clients. I have been a state champion wrestler, spent 4 years in the Marines, and became a ISSA Certified Personal Trainer. Most recently I am working on teaching people to maintain a fitness and nutrition plan that meets their own lifestyles of likes and dislikes.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
Rick Porter
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I am a fitness professional and sports nutrition expert dedicated to learning how to make the human body perform past its peak to get maximum visible and measurable results from clients. I have been a state champion wrestler, spent 4 years in the Marines, and became a ISSA Certified Personal Trainer. Most recently I am working on teaching people to maintain a fitness and nutrition plan that meets their own lifestyles of likes and dislikes.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
