Big biceps have always been considered an indicator of strength in men. The most common and favorite exercise for many athletes is lifting a barbell or a dumbbell for biceps. All beginners begin to do it as soon as they come to the gym. But can you really pump big biceps with it?
Instructions
Step 1
To build big biceps, you need to systematically approach the training process. Remember that it is impossible to have huge arms if the rest of the body musculature is in its infancy. You will only be able to build biceps when you have built up your overall lean body mass. Otherwise, all your efforts in the gym will remain a waste of time. Remember that the main muscle mass of the body is made up of three muscle groups: legs, back and chest. Be sure to do exercises for the muscle groups listed. This will give you a powerful boost to your results.
Step 2
Remember that if you want to build muscle mass, and, as a result, your biceps, training should be based on a constant increase in the load in basic exercises. Do not include more than 2-3 exercises per workout in your complex. The training process is best organized several times a week, depending on your physical fitness. The number of approaches in one exercise should not exceed - 5, and repetitions - 8. Increase the load as follows: if you are able to do the exercise in five approaches, and perform 8 repetitions in each approach, then feel free to increase the weight of the bar by 3-5 kg. After that, you achieve the implementation of 5 * 8 already with a new weight. Etc. As the weight of the weights increases, your mass and biceps volume will increase. Remember that if you bench press 150 kg, pull up with a 25 kg plate, and squat with 180 kg. your biceps just won't be able to stay small. They will have to grow. Don't forget that gradually increasing the load is your key to pumping big biceps.
Step 3
Be sure to do squats with a barbell on your shoulders. This exercise, in addition to developing the muscles of the legs, also stimulates the growth of total muscle mass, including the biceps. The fact is that when you perform this exercise, growth hormone is actively released (during rest after training), which is a necessary element for the growth of your biceps (and other muscles too).
Step 4
Do a bench press. In addition to developing the pectoral muscles, this exercise also develops the triceps - the antagonist muscles of the biceps. Be sure to do wide-grip pull-ups on the bar. Exercise develops the latissimus dorsi and biceps and is beneficial in that it builds up the muscle that is weaker. Those. if your back has adapted to the load, but the biceps have not, then it is he who is swinging. At the end of each workout, add bicep curls. This exercise directly stimulates the growth of the biceps and will allow you to "finish off" the already worked out muscle. Be sure to change your grip in this exercise. This will work both the inner and outer muscle heads. You can also do an exercise with a curved bar. You can alternate lifting the barbell for biceps with alternating lifting of dumbbells, which will allow your biceps not to get used to the same exercises.
