Tips And Techniques To Build Big Biceps | New Health and Fitness

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Before we discuss how to build bigger biceps, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds. So in order for you to build some really impressive arms, then you simply have to work on your triceps too or the effort on your biceps will be for nothing. Of course, there are so many people who fail to grasp this and that is why you?ll see them bashing out thousands of curls without much improvement. You can build biceps fast but it will all be for nothing if you don?t work on your tricep development as well.

Here are some really decent exercises that will definitely blast your biceps, and will prove hugely effective for you when working to build bigger biceps fast. In fairness if you have been working out for a while then you would have done some or all of these exercises. However, you have to be sure that they are performed with the correct form and technique because if they are not, you will just be wasting your time and your biceps will never have the chance to reach their full potential. Perform each exercise for 3-5 sets once or twice a week at 8-12 reps allowing plenty of time for recovery. Work to fatigue, still making sure you maintain good from. This is the best way to build your biceps.

A) Ezy Bar/ Barbell Curl

You can perform this exercise with either a straight bar or an ezy bar. This is a great exercise for building muscle mass on your biceps.

Stand with your feet approximately shoulder width apart and grasp the bar using an underhand grip, hands should also be roughly shoulder width apart. Curl the bar up nice and slowly focusing intensely on the contraction of your biceps. Do not swing or use momentum to curl the bar, especially towards the end of the set when your biceps start to fatigue. Make sure that just your arms are moving, and try to keep your elbows firmly locked to the side of your body.

Then lower the weight, for between 3-4 seconds. Make sure you resist the weight on the way down to emphasize the negative part of the exercise. try to avoid using gravity to pull the weights down.

Never bend your wrist and try to keep them in a straight neutral position.

2) Incline Dumbbell Curls

This exercise works some slightly different fibres in your biceps and can really give you that peak bicep look, it?s a fantastic way to build muscle mass.

Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then contract your biceps hard at the top position. Lower the weights again, making sure you remain under full control with good form and technique.

c) Hammer Curl

The Hammer curl works both sides of your biceps and has the added benefit of working the outside of your forearms. This has proven to be hugely effective exercise to build big biceps.

The method is similar to the incline dumbbell curl except you will be using the hammer grip on the dumbbell. This is literally just as if you are holding a hammer and knocking some nails in. This exercise is performed in the standing position as opposed to sitting.

4) Build Huge Biceps Tips

Focus on the contraction of your biceps throughout the motion. Never attempt to lift weights that are too heavy and always ensure you never compromise your form and technique just to show off.

By turning slightly and squeezing, making sure you really contract your biceps at the top of the movement you?ll build a much higher peak on your biceps. Like all exercises, make sure to stretch the biceps between sets. This helps to flush out all the lactic acid and will help your biceps recover better for the next set.

Remember to change the order of the exercises you perform after 6-8 weeks to shock your biceps into new growth and watch those arms grow as you build bigger biceps fast!

Want to find out more about how to Build Bigger Biceps, then visit Jim Ryan?s site. Full of the latest tips and techniques on how to really Build Big Bicepsand get that ripped look you always dreamed of.

Source: http://newhealthandfitness.org/2012/03/08/tips-and-techniques-to-build-big-biceps/

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