What is your favorite muscle to work on? Is it your chest? Do you like making your pumping your chest muscles with some hard sets of bench presses like alot of people do? If you do, that’s great because so do I. But I also love to work on my arms to increase bicep size. My goal is to try and get my biceps to look as if they are going to explode out of my sleeves!
In order to get those guns blazing and bursting out of your sleeves, you must make sure you do certain things consistently to achieve the desired growth. Using the right exercises that stress the biceps hard is important. You don’t want to mess around with exercises that are a waste of time. The ideal exercises you should use are the ones that allow you to move the most weight and hits the target muscle hard.
For example, my personal favorite is an exercise that most people do not like. That exercise is the chin up. Chins ups are very effective at building the biceps as well as other muscles. This movement allows you to pull heavy weight which in this case is your body weight. Your biceps are primary movers of your body weight along with your lats. If you decide to add weight, all you have to do is get a weight chain. By utilizing a weight chain you will be able to add plates on the chain which will hang from your waist. That way you can add weight and progressively get stronger and bigger as time goes on.
In addition to chin ups in your biceps routine, you should also include barbell preacher curls. This exercise lets you load up some good weight and at the same time puts you in a position where the biceps muscles are the prime movers. The angle that the preacher curl bench gives you puts your arms at an angle that puts all the stress on the biceps. In my opinion, chin ups and preacher curls are a great combination on my arm day. Give it a shot!
People also tend to forget that muscle is not built in the gym. Muscle is actually broken in the gym. The idea is to break down your muscles so it can repair itself. As it repairs its fibers the muscle is making itself bigger and stronger to handle the stress that it has been constantly receiving due to your intense workouts. What helps this repair process? The nutrients you get from the food you eat and the supplements you may take. Protein is very important when in this repair stage. Which is why you may have heard that bodybuilders try to get anywhere from 1 to 1.5 grams protein per pound of body weight a day. I’m not suggesting you do that, but i wanted to make a point on how important it is to get your protein.
Rest is also very important and underrated! Muscles grow and repair themselves while you sleep. Growth hormone is also utilized best during sleep. Increase your bicep size during these all important 8 hours of shut-eye.
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