How To Get Big Biceps Fast
Most males at some point in their lives will want to know how to get big biceps fast. This is understandable, since most women won't mind big biceps on the men that they are attracted to. Let's face it, big biceps are very masculine, easy to show off and their owners are the envy of most men. Most guys won't want to get out of line in front of a dude who has the big biceps; follow these steps to beef up yours.
- Eat more. You will have to feed your big biceps more than your present small ones. You do not have to eat a special diet at first, just get about one hundred extra calories a day of carbohydrates and protein. That will be seven hundred extra calories a week, so watch your waistline and cut back if necessary.
- Exercise. Do chin-ups to get big biceps fast. Chin-ups are done by hanging from a bar that can support your weight with the palms of your hands facing you and simply pulling yourself up to the bar. Concentrate on your biceps as you pull. Chin-ups require power, and in turn builds big powerful biceps faster than any other exercise. Do half or quarter chin-ups to start if you have problems doing full chin-ups. Only rest for one minute max between chin-up sets, intensity is the key.
- Sets and reps. Your pull-up routine should last twenty minutes max. Biceps are small muscles and it is very easy to over-train them. Do ten sets to begin, with no more than four slow repetitions each set. Develop a mind-muscle connection with your biceps. Focus on your biceps as you chin up and down to get a good pump. Visualize your biceps busting through your skin.
- Rest. Your biceps will need to recover from their chin-up workout and will require you getting at least eight hours sleep a night. The only time your body can repair and grow is at sleep. For normal size males do chin-ups twice a week with at least two days rest in between. For smaller males, meaning skinny, do chin-ups one day a week with at least four days rest in between. Biceps grow faster with rest, not exercise.
Warning: Chin-ups are a very taxing movement and will also require assistance from your back, which will become noticeably thicker when viewed from the side. A warm-up must also be done before making an attempt at pulling up your body's weight.