How To Exercise Biceps

Ladies love hanging onto a man with gorging, vascular arms. So if your shirts are a little loose in that department, then consider these tips on how to exercise your biceps.  Put down those embarrassing pink dumbbells, and listen to some real advice on getting the most from your workouts to build Incredible Hulk-sized biceps that need their own boarding pass on a flight.

Gain Mass While Exercising Your Biceps
The truth is revealed: you must gain size all over if you want to see improvement in your biceps’ girth. Pack on at least ten to fifteen pounds of muscle by performing exercises like deadlifts, squats, cleans, and jerks. Focus on your body as a whole, rather than just isolating your arms when you train. Working larger muscle groups requires that you recruit your biceps with each exercise, so don’t always focus on just your arms.

Full Body Training to Build Biceps
Though direct arm work may sound like the right way to exercise your biceps, you actually gain most of your mass through full body training. Workouts that involve rowing, chin-ups, pull-ups, and dips build your total body strength while increasing the inches on your arms.

Supplement your full body training with direct biceps lifts. However, don’t waste an entire workout training just your arms. Work in a myriad of compound and complex movements including push/pull exercises and bodyweight exercises. Once you build a solid foundation and can perform heavy lifts with proper form, shift your focus to isolated arm movements.  To put it bluntly, build your strength before you spend time solely on your biceps. If you can’t even perform an unassisted pull up, then back off the weights completely. You have a lot of work ahead of you.

Feed Your Biceps
Learning how to exercise your biceps is the first rule when growing mammoth arms. However, dieting comes in a close second and can definitely make our break your progress. In order for your muscles to grow, they must be able to recover. Eating a diet rich with nutrient dense foods will add fuel to your workouts and refeed your muscles after a depleting training session.  Eat six times a day, focusing the majority of your calories around your workouts--meaning eat 50 percent of your daily calories directly before and after training.

The Breakdown of Exercising your Biceps
Perform compound exercises early in your workout. These include:

• Chin-ups
• Dips
• Pull-ups
• Deadlift variations
• Jerks
• Cleans
• Squats

Twice a week, add in isolated biceps exercises such as:

• Preacher curls
• Alternating dumbbell curls
• Barbell curls
• Incline dumbbell curls

 Don’t forget to eat a diet rich in whole foods. Stay out of the burger joints and ditch the pizza deliveryman’s phone number.