Thursday, 12 January 2012

12/1/2012 Build BIGGER Biceps

When someone approaches me to ask for advice 9/10 times they ask how to get bigger biceps.
Well I am here to answer that question for you. The truth is you do not need to train your biceps everyday and do 20 sets for them to grow, in fact the exact opposite will happen. You need to treat your biceps the same as you would every other body part and follow the basic rule of training your body part one per week.

Secondly you DO NOT need isolation exercises (exercises that directly target the muscle) to build big arms. If you want big, thick biceps then compound movements are a must. Your back and your biceps both work with the same movement, the 'pulling' movement. Whenever you pull something towards your body you are using your back and biceps, so why not train with them together??

So here is what a program should look like to target your back and biceps.

  • Wide grip lat pull downs - 3 sets, 8-10 reps
  • Dead lift - 3 sets, 6-10 reps
  • Dumbbell row - 3 sets, 8-10 reps
  • Bent over barbell rows - 3 sets, 8-10 reps
  • Weighted chin ups - 3 sets, 8-10 reps

  • EZ bar bicep curls - 3 sets, 8-10 reps
  • Hammer curls - 3 sets, 8 reps
 Notice how there are 5 back exercises and only 2 bicep exercises?? That is because your back is one of the biggest muscles in your body with many different muscle groups, where your biceps are a very small muscle group and do not need to be hit that hard to stimulate growth. While doing those pulling movements you have targeted your biceps indirectly and you only need 2 exercises to directly stimulate your biceps. Its as simple as that. Train smart, without endless sets and trying to hit them as hard as you can as often as you can, and you will see growth in your arms.

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