10 Tips To Bigger Biceps
1. Alternate two different types of curl routines with two or three different exercises within your workout. Bicep days should be three to four days apart to optimize muscle recovery and rebuilding.
2. Do single arm hammer curls with higher weight to go along with lower and slower reps in one of your workouts. If you can squeeze out 6 to 8 reps at a difficult, but doable weight, you are in a good zone.
3. Concentrate on only lifting with your bicep (not your back or shoulders) as much as possible when curling weights. Don’t compromise form for weight. If you can only lift 15 pound single arm dumbell curls in a controlled fashion, don’t try 25 lbers.
4. Make sure you train your triceps too. Triceps solidify the muscle under your bicep and enhance the visual appearance of the bicep.
5. Stretch your biceps after you finish working out. You’ve already torn the muscle, tear it some more.
6. Slow down. A common mistake for guys in the gym is to pick up a barbell and rep quickly so that the weight looks like no big deal to them (or so they think). Some experienced weight lifters know how to lift under control but faster at the same time and appropriately know what they are trying to accomplish, but beginners do not. Anyways, fast reps aren’t the key to bigger bi’s.
7. Protein and rest afterwords. This is applicable to any workout, but is worthy of mention especially because most guys want to increase the size of their biceps.
8. Don’t overtrain. Sometimes less is more with fitness. Overtraining your muscles leads to plateaus and fatigue. So you are actually better off resting the appropriate amounts than hitting the same muscle over and over again without proper rest and nutrition.
9. This doesn’t make them bigger, but make sure to split the workload between your arms 50-50. This means your curls should be completed and ended at the same time as well as keeping your motions the same.
10. Don’t be afraid to try new bicep routines. Bicep pullups are great builders when your body is ready.
This blog was submitted to Fatyou.com.
July 9th, 2007 at 4:57 am
That url directs you to the wrong website. Type in fatyou for the correct site.
July 9th, 2007 at 11:47 am
These are great tips too, and I think biceps are important because we rely so much on our arms, and if we keep them in shape, we will be assured they will be there for us, when we really need them. With that being said, I think big biceps is more of a guy thing, because I personally know that some women fear bulking up too much. . .I guess there has to be balance to everything.
July 10th, 2007 at 8:35 am
Sweet blog Kris! This gives me some better direction. Especially the part on “not over-training.” I think this must be a common mistake.
July 10th, 2007 at 10:59 am
I really appreciate the comments Beth and Clint. This blog was definitely intended for guys, but I think bicep strength can definitely be applicable to woman because as you said Beth, we all rely on our arms to lift, carry, and hold. Clint, I’m glad you can benefit from this blog. I’ve lifted weights for 11 years now and I enjoy passing on what I’ve learned. Over-training is a very common mistake, especially with those eager to make a lot of gain really fast. Everything goes a lot smoother if you have adequate rest between workouts.