Biceps are one of the smaller muscle groups of our muscular system, not the strongest but still is very popular in looks and appearance. Everyone dreams to have big guns to drive the attention of others. It helps to build confidence and respect.So here I will give you some most important tips and tricks which will guarantee bigger arms in few complete article to get the best results.
Warm up
Always start with a warm up exercise by doing biceps curl with a light weight either with dumbbells or a barbell. Do reps of 12-15. Never go for any reps to a failure in a warm up. It should feel light. You can use barbell without weights to start a warm up. Dumbell curls is also an option for you but always try to use light weights and just feel a pump on your biceps. Never try to exaust in a warm ups. It’s a warm up so treat it like a warm up workout.
Weights to choose
After a warm up do 1-2 set with heavy weights of 2-3 reps to activate your nervous system. You can do biceps curl with dumbells for warm up. For building bigger biceps, you should choose heavier weights. Do 4 heavy sets of 5 reps of barbell curl. This will work your nervous system, which will result in bigger biceps muscle. But you should always feel your biceps more during heavy loading.
Go slow
This is one of the tricks which will help in groing your biceps faster. The more slower you go, the better stimulus for muscle growth. Do 1-2 exercises with slow and controlled reps. Each rep should be felt like a killing rep. Never compromise any reps with a guick or explosive movement to complete a rep. This technique will give you quick results
Don’t count reps
This will surprise many people, but if you want big results you need to stop counting reps. Rather you should feel the muscle more than counting reps. Each rep should feel like a last rep. Just count reps in a unilateral movements so that your left and right biceps do not vary with the reps.
Training weak muscles
There are some muscles which are weak. Some have weak brachialis and brachio radialis muscles which are your side biceps muscle. They can do more hammer curls or a biceps curl with a pronation grip( reverse grip). Always try to train your weak muscles with more volume (generally 12-15 reps) and less intensity ( moderate weight). You can perform biceps cable curls with different angles to Strengthen weak muscle.
Lighter weights
After doing heavy sets in the beginning, you can add some light weight exercises at the end to create more blood flow and stimulus for growth. Always try to do lighter exercise at the end. You can do biceps cable curls or dumbell curls. You can do around 15-20 reps. do sets of 3 to failure. Rest interval should be around 15-20 seconds. You can also reduce the weights if necessary. But never try to go heavy in this exercise.
Conclusion
Always remember that there are many bicep exercises and many methods available but consistency and patience are key for a biceps. It will always take months to see big gains. Never have an expectation of getting bigger biceps within a month. But these methods will definitely give you results if you follow correctly. Within few months you will see your biceps growing. But to have an 18 inch or 20 inch biceps, you should be patient and consistent.
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