Are you ready to get ripped? Well, if you are then your biceps are an important part of any bodybuilding program, and we want to help you get built better than you ever have before.
Read on and see how you can get huge biceps that you have always dreamt of.
What are the Biceps?
The biceps brachii is the muscle on the front area of your upper arm.
The term “biceps” alludes to two converging muscle heads: the short head and the long head.
The short head of the biceps starts on the coracoid methodology of the scapula, while the long head begins on the supraglenoid tubercle. The long and short heads converge to embed on the outspread tuberosity.
Training Tips for huge biceps
Here are some tips that you can use to get bigger biceps:
#1 – Get plenty of rest
You may feel that working out all the time will help your biceps to grow, yet your muscles really get stronger during the resting period in between workouts.
This is the when they have room to recoup and, in turn, develop.
You should only train your biceps at most twice a week for the best results.
Work out different parts of your body on the other days while you give your biceps time to rest.
#2 – Limit the time you train
Another important thing that you want to do is limit the length of your sessions. Training for too long throughout any given session can strain your biceps, setting back your advancement.
Your arm muscles are more delicate than the other muscles in your body, so it’s vital not to put them under a lot of unnecessary strain. Take 45-second breaks between sets to let your muscles rest as well, so that you prevent injury.
#3 – Get adequate nutrition
Nutrition is another important part of building your biceps.
Reduce the amount of unhealthy foods that you eat. Instead when you are training all of the time, you have to ensure you get a lot of calories so that you have enough energy.
Yet consuming a lot can cause a layer of fat to appear on your body that will reduce the appearance of those muscles you are working so hard to build.
Pick vegetables, fruits, and whole grains, and make sure to drink a lot of water to keep your body hydrated.
It is incredibly important that you consume a considerable measure of protein, as the protein helps develop muscles. It helps to aid the repair of the muscles broken during training.
Consume poultry, fish, hamburger, pork, eggs, and different sources of protein to help develop your muscles. Beans, leafy greens, tofu, and other vegetarian offerings of protein are likewise great options.
What are the best exercises for building huge biceps?
There are a few exercises that you can do in order to push your biceps to their limit.
#1 – Barbell Biceps Curls
The first exercise you should perform if you want huge biceps is the barbell bicep curl.
When performing this exercise it is important that you do not stop the movement short or lean backwards while performing the exercise.
You should also try not to swing the weight as you want your muscles to work not gravity.
For best results the barbell bicep curl should be performed slowly and under control.
#2 – Incline Dumbbell Curls
If you want to avoid the momentum issue associated with Barbell Bicep Curls then Incline Dumbbell Curls are for you as this exercise restricts the movement of your back.
Don’t be surprised though if you are unable to lift as much doing this exercise, just make sure you are still pushing yourself hard while maintaining good form.
#3 – Cable Curls
To develop the deep tissue muscle fibres then cable curls are the way to go.
Cables are less stable than the barbell or dumbbell so you are going to be straining the stabilisation muscles that surround the bicep while performing this exercise.
#4 – Reverse Grip Rows
These will place more stress on your bicep that traditional straight rows so will give you an exercise that focusses on your bicep.
#5 – Concentration Curls
The final exercise to consider is the Concentration Curl, which if done while sitting will place greater emphasis on the bicep as your movement will be restricted.
This is one of the best exercises to perform at the end of a workout to fully exhaust them.