Friday, July 23, 2010

Biceps of mass defenition

Most men, especially the 18-30 age range, LOVE working out their biceps. I can assure you that if you took a random survey in any gym, and ask the males what body parts they most like to train, biceps and chest are almost always the top 2.

Many people often ask me how to get bigger biceps. They wonder why their biceps aren't growing as quickly as they want.

I am going to answer a few questions today, and I will suggest a routine to try which may help speed bicep hypertrophy.

I want you to keep in mind a few things. #1 is that your tricep is a bigger muscle, and a well defined tricep will make your arms look bigger, thicker and fuller. #2 since your bicep is a smaller muscle group, it will never grow at the same rate as say your legs or back.

What many people do is overtrain their biceps. That can have a negative effect on hypertrophy. Remember, muscles grow during rest and recovery periods. Your biceps take a beating during a good shoulder and back routine. I do recommend an arm day, but only 1 a week, as your tricep also gets worked on chest day.

Here is a routine a found effective for me.
I did 4 sets of each exercise. Set 1 was 12 reps. Sets 2 & 3 were 10 reps and set 4 was 8 reps. I increase weight with each set.

Twisting suppinated bicep curls
Hammer Curls
Suppinated bicep curls
concentration curls
Pronated EZ bar curls

Try that for 4 weeks, and be sure to keep working the rest of your body, and get enough rest. I assure you this will get you on your way.

Have questions? Please feel free to follow me at www.twitter.com/trainwithoz