Building muscle is hard work, but it also depends on the genetic makeup of the body. Some people seem to build muscle in a short time, while others need month after month to see any positive results. The biceps are perhaps the most widely used assessment tool in the hands of people to determine their training progress. Some exercises are specifically designed for this muscle group and if we do these exercises systematically with focus and dedication, surely you can have an eighteen inch biceps in a very short period of time.
To get big, strong biceps, you need to lift heavy weights for a few repetitions, anywhere from 2 to 8, depending on the exercise. The most effective way to train your arms and build big biceps is pre-exhaustion training. When you eventually move on to training the muscle of your choice, you will tire very quickly and increase your gains in a shorter period of time.
• USE A STRAIGHT BAR: Use a straight barbell with a light amount of weight on it and bend the barbell toward your chest. Hold the weight for about 1 second and then release it back down at only half the speed you brought it up. Take a 40 second break and repeat it 4 times.
• USE THE HORIZONTAL BAR: Grab a stationary horizontal bar with your palms facing you and leave 4-7 inches of space between them. Raise yourself up until your chin is level with or above the bar and lower yourself half as fast as you came up. Take a 40 second break and repeat this 4 times.
• USE DUMBBELLS: Grab a set of dumbbells with a decent amount of weight. Rotate your hands so your thumbs are facing up. You raise the weights just as you did with the straight bar curls. Take a break for 40 seconds and for 4 times!
Dumbbell bicep curls can be performed either with both arms simultaneously or with one arm at a time. Lock the elbows to the sides of the abdomen to support the weight. Slowly lift the weight from a straight-arm position down to almost shoulder height, then stop, then slowly lower the weight back down.
The biceps are one of the smallest muscles in your body, so don’t overdo them. Give them plenty of rest and that’s how you build your biceps! The biceps should be exercised once every 4-5 days and no more.
USEFUL TIPS FOR BICEPS TRAINING
• Warm up using a light set of dumbbells.
• Control weight at all times.
• Perform all repetitions (reps) to failure. This means performing the exercise until you can’t lift any more weight.
• Don’t arch your back or swing your weight up.
• Don’t lock your arms at the bottom of the curl.
To get big biceps, you need to eat a lot of high-protein foods (meat, eggs, and fish). Protein is what makes up your muscles, and you need a lot of it to build muscle. Eat as much protein as you can; your body needs to have excess calories each day before it can begin to build muscle. Make sure you have a protein drink or a good meal after your biceps workout. You need to get enough rest and eat right to build muscle.
Get plenty of sleep (9 hours would be good, but 8 is fine) and limit your cardio to 1-2 per week.