How To Get Massive Biceps
When people start working out, one of the first things they want to know is how to get massive biceps. Though they aren’t a key indicator of overall strength, big biceps are among the best “show muscles” you can have. But getting massive biceps isn’t as straightforward a process as you might think. See the guide below to learn how to build your arms the right way.
What You Need:
- Weights, a resistance machine or a gym membership
- Food. Lots of food.
- Protein Supplement (optional)
- Incorporate your biceps into a total body workout plan. If you spend every exercise just doing curls, you will end up looking goofy. A complete workout plan should train everything from the legs on up. And while it doesn’t hurt to pay a bit more attention to your biceps, focusing only on them will not work in your favor.
- Before exercising, you absolutely have to stretch. There is no bigger impediment to building massive biceps fast than injury. Stretch them by grasping your hands behind your back and moving your palms toward the floor before every workout. By stretching beforehand, you reduce the risk of an injury that may take weeks to recover from.
- Know the weight that ensures muscle growth. Hypertrophy, or the growing of muscles, occurs best at weights which cause muscle failure after eight to ten reps. If you can do more than ten without failing, you need a heavier weight. But, don’t get too ambitious in your quest for getting big biceps. Going any heavier than your max is a recipe for injury.
- A few key exercises are best at gaining bicep size. Dumbbell curls are the mother of all bicep workouts. Three separate sets of curls incorporated into the rest of your workout will help you get big biceps. On the first set, pick the aforementioned weight that causes failure after eight to ten reps. Rest for ten seconds. Repeat the set a second time. On the third one, your muscles should be close to failure already, so pick a lighter weight and really squeeze at the top of the bicep curl. This will help with definition and getting to the underlying parts of your biceps.
- Eat to gain muscle mass. Protein and calories are the name of the game here. No matter how much you exercise, you won’t gain weight anywhere if you burn more calories than you consume. Eat enough so that there’s no calorie deficit, and you will gain muscle. Though it’s debated, many experts recommend about one gram of protein per pound of body weight for muscle gain.