Get BIG Biceps!

Become A One-Man Gun Show

The fact is that there's nothing girls love more than big biceps.  Say what you may but we all know this is true.  Another fact is that these babies don't come easy.  It takes dedication and desire, but if you've got that, then it's only a short time until you will see results.  This article will outline the best exercises and methods for BIG bicep growth.  Follow closely for maximum results...

Before and After the Workout

Before working out, make sure that you have not eaten a really big meal in at least an hour.  Being too full can really have an effect on your ability to lift heavy.  On the contrary, if you have not eaten enough, I would suggest eating a banana or a protein shake 20 minutes before the workout.  

After the workout is the prime-time for muscle growth and it's important to give them all they need to grow.  The best way to do this is to drink a protein shake or eat a protein bar.  You can find protein powder on-line or at most grocery stores.  If you don't give your muscles the fuel they need, they won't grow.  It's as simple as that.  

Be sure to warm up your biceps and get blood flowing through them.  Warming up will not only allow you to lift more weight, but it also lowers your chances of hurting yourself.  I recommend taking some very light dumbbells and doing 2 set of 25 repetitions before getting into the real workout.

Below is a workout that is guaranteed to get you the results you want.  Remember the important thing is to increase the weight for each exercise after each set.  This is crucial for muscle growth.

The Workout

Standing Barbell Curls

For this exercise, take the barbell (the same one you use for the bench press), and add whatever weight you need for 10 reps.  By the time you get to 10 reps you should be really struggling.  Grip the bar with your palms facing away from you shoulder width apart.  After 10 reps, rest 30 seconds, add 5 pounds, and do 8 reps.  Then add 5 more pounds, rest 30 seconds, and do 6.  Continue this until you get to two reps.  It should be very tough at this point.  After the set of 2 reps it's time for the next exercise.

Dumbbell Hammer Curls

Take whatever dumbbells you need to do 10 reps.  For the hammer curl, pick up the dumbbells, and stand straight with them hanging by your side.  Making sure to keep your thumbs up, use your biceps (not your shoulder and do not sling it) and bring the weights up to your shoulder in a controlled motion and down in the same manner.  You will do 4 more sets, each time resting 30 seconds in between sets and increasing the weight by 5 pounds.

Concentration Curls

This exercise is a good one to finish the workout with because it focuses only on the bicep.  You will perform the same routine as with the other two exercises.  To do this exercise sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.  This exercise is done one arm at a time, so pick up one dumbbell. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. While holding the upper arm stationary, curl the weights forward while at the same time contracting your bicep. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.  Take the dumbbell down in the same manner.

If you follow this workout, you will not be let down.  Although it will take time, results will come.  Remember, Rome wasn't built in a day, and neither was your body!

Pump it baby