Nearly everyone seems to be looking on the web for the ultimate bicep workout to help them increase the size of their arms in less time. Yes there are a bunch of really good biceps workouts on the internet, I feel that it's important to place the right amount of emphasis on your biceps workouts. Yes it's critical that you learn how to hit your arms effectively, you really shouldn't spend too much of your training time focusing on such a small muscle group. Not only will your overall physique suffer if you spend all of your time training your biceps, but your biceps themselves will not respond to this type of onslaught for long. If you keep over training your biceps and ignoring the rest of the muscles on your body, then your arms will begin to respond by actually getting smaller!
In comparison to some of the bigger muscle groups on your body, the muscles in your biceps are tiny. Just because there is no other muscle on your body that will grab the attention of the ladies quite like a big muscular pair of biceps, one of the biggest downfalls of most guys is that they devote too much time to working on their arms and too little time training the bigger muscle groups on their bodies.
If you really want to build bigger arms, then you need to piece together your training in the following order (or at least somewhat close to this). First off target the larger muscles on your body and work your way down the list.
First train your:
Legs - (quads/glutes)
Chest - (pecs)
Back - (lats)
Shoulders - (delts)
Triceps
Biceps
Calves
You will need to devote a bunch of energy to hitting the larger muscle groups hard and heavy. What you'll find if you do this is that your smaller muscles (like your arms), will begin to get bigger incidentally without direct training due to the amount of anabolic hormones released by your body when you do heavy training sets for the bigger muscle groups on your body. By focusing on the larger muscles first and making them the focus in your workouts, you will begin to realize an increase in the strength and size of your arms.
Keep in mind that while you perform many of the pulling type exercises that are the focus of your back training, you will be activating and in turn training your arms (usually with a heavier weight than you typically would), so make sure to split up your back workouts and space them at least a day apart from your bicep workouts.
Now that you’ve got your muscle building program structured properly and everything is in check. Then you’ll want to begin to start working in a few effective arm workouts. Again, don’t make the mistake that nearly 90% of all guys in the gym make and train your biceps non stop – it's counterproductive to your goal of building bigger biceps and it will wear down your arms after too long.
If you want to build bigger biceps, you have to pair down your bicep workouts to 1 bicep workout per week. That's all you need to do to make your biceps grow! If you work your biceps with intense workouts any more than this, they will begin to shrink – so make it a point not to do it!
Now that you understand how to properly prioritize your workouts and how often you need to be hitting your biceps, here's a quick bicep workout that can help you pack on some size on your arms quickly without taking up a lot of your time to complete.
Start out with a few minutes of light intensity aerobics. I prefer 5 – 10 minutes of light jogging. Followed by a full body flexibility routine. most guys only stretch out the muscle groups that they’ll be training for that day – I really like to stretch out the all of my muscle groups each day so that I can prevent any type of tightening up or injury. Then jump into the warm-up sets for the bicep workout below.
Killer Bicep Workout
First Warm Up Set:
Exercise: Dumbbell Curl – 1 set of 10 repetitions
Select a training weight that allows you to move the weight quickly through a full range of motion. I typically begin with 20 lb dumbbells.
Warm Up Set #2:
Exercise: DB Curl – 1 set x 8 reps
Again choose a weight that allows you to move the Dumbbells fairly quickly through a full range of motion, but make sure that it is heavier than what you started with. I like to jump up to 45 lb dumbbells here.
Rest for 1.5 minutes
Warm Up Set #3:
Bicep Exercise: Alternating DB Curl – 1 set x 6 reps
*do this warm up set with a weight that you can move though the full range of motion easily and under control, however this time begin to up the ante a bit. Your goal is to perform 6 reps with a weight that is close to your training weight, but light enough so that it doesn't make your biceps tired before the workout even begins. I usually jump up to 50 lb dumbbells for this set.
Now rest for 2 minutes
Remember the goal of the warm-up sets in this bicep workout is to simply get the blood pumping through your arms and to warm up your tendons and ligaments. That’s the only goal of the warm up sets. Make sure that you do not prematurely fatigue your biceps muscles during the warm up sets by either using weights that are too heavy or by shortening the rest intervals. If you do this your arm workout will suffer and as a result you will not be able to generate as much bicep growth as You'd otherwise be able to!
Now we'll jump into the actual training sets for the arm workout.
Exercise #1: Alternating Dumbbell Curl
After completing your bicep workout warm-up...
*Perform 2 sets x 6-8 repetitions
**Make sure to use a weight that allows you to complete the exercise with decent form, but a weight that is heavy enough that you can't perform more than 8 reps with!
*Rest for 3 minutes between sets
Exercise #2: – Dumbbell Incline Curls
*Complete 2 sets x 6-8 repetitions
Again make sure to use a weight that allows you to complete the exercise with decent form, but heavy enough that you can't possibly perform more than 8. This is how to force your biceps to grow. If you train with a weight that's too light, your biceps will not grow and if you train with a weight that's too heavy you're eventually going to hurt yourself.
When it comes to building bigger biceps, that’s pretty much all there is to it. Learn how to prioritize your workouts to target the bigger muscle groups on your body first, and then move on to 1 solid bicep workout each week. As long as your muscle gain diet is set up right and you make it a habit to get enough sleep each night, you'll gain muscle mass quickly and your biceps will get bigger!
Article Directory : http://www.articlecube.com
