Almost every day... Without fail... Someone sends me an email request about bicep exercises.
The song is all the time the same... "how can I make my biceps bigger?"
Then the guy will go on to tell me that he's doing twenty sets of concentration curls, followed by twenty sets of dumbbell curls and a few more light sets to admittedly get the pump.
That's what most guys do. And most guys will never stretch the tape measure beyond 16 inches.
So today, I'm going to give you some tips that you can use to build sleeve-stretching biceps.
Tip #1: Stop Torturing Your Biceps
Your biceps are a relatively small muscle group. They are no where near as large as the muscles in your legs, back and chest.
So why would you expect your biceps to be able to recover from the exact same workload that you inflict on larger muscle groups? It doesn't make any sense.
Because the biceps are a smaller muscle group, you need to work them hard and brief... And then let them recover. I suggest no more than three training sets for your biceps.
Tip #2: You Must Pick The Right Exercises
I don't know why... But population seem to love the concentration curl. Yet... It's one of the least sufficient bicep exercises. Why? Because this rehearsal severely limits the amount of weight you can use.
The most sufficient mass construction exercises are the ones that allow you to safely move the most weight. That's why squats are a good mass-builder than leg extensions.
So when selecting bicep exercises... Remember that you should be seeing for exercises that will allow you to safely move the most weight.
With that in mind, here are my top four bicep exercises.
Best Bicep rehearsal #1: Weighted Chin-up
This is the grand-daddy of bicep exercises. And for good reason. This rehearsal allows you to use the most weight. Plus, this rehearsal recruits extra muscle fibers because it involves sharp your whole body instead of just sharp your hands.
Do achieve a weighted chin-up, place your hands on the chin-up bar relatively close to each other. Your palms should be facing you. Then plainly pull your body up. When you can do ten reps or more, it's time to get a belt and start strapping some weight to your waist.
And when you're knocking out chin-ups with 90lbs colse to your waist... Your biceps will be just about as big as they can get.
Best Bicep rehearsal #2: friction Barbell Curl
Not many population know about this rehearsal but it's one of my personal favorites. It's performed just like a typical bicep curl... Grab a barbell and curl it. But on the way down, I want you to drag the bar down the front of your shirt. This will force your elbows back and make the negative measure of the rehearsal a exiguous more efficient.
Best Bicep rehearsal #3: Cable Curl
I don't do this rehearsal too often but I will rotate this rehearsal into my habit when I stop development progress with the other exercises.
Attach a right bar cope to a low pulley engine and plainly curl the bar. To make the exercises more difficult, bend slightly send at the waist straight through the whole movement.
Best Bicep rehearsal #4: Preacher Curl
This is another favorite of mine. It doesn't need much explanation. You must have a specialized preacher bench to achieve this exercise. plainly sit at the preacher bench, drape your arms over the padding and curl the bar. I prefer an Ez-curl bar for this exercise. Also, I prefer to keep the rep count higher on this rehearsal as I personally see good results with higher reps.
If you haven't been able to make your biceps grow, give these exercises a try. Remember, the most prominent thing is to consistently get stronger. If you start out curling 100lbs and can add just two pounds to the bar every week, you'll be curling 200lbs in less than one year. And you'd good believe your biceps will be huge when you make that kind of jump.
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