Absolutely nothing says "fitness" more than a pair of large, muscular arms. Both men and women appreciate the style of rippling triceps and bulging biceps. Large biceps are apparent (and can be admired!) even when they are covered with shirt sleeves. Areas ideas on the way to get bigger biceps.
To begin with, to be able to develop those arm muscles you will need to work them hard. This isn't something you can achieve sitting on your rear end squeezing a couple rubber balls or spring-loaded hand grips. You will need to hit the work out center and pump some iron.
The biceps are broken down into two muscle groups: The biceps, the two-part muscle on the front of the arm that is fully contracted when your biceps are tightly curled; and the triceps, a three-part muscle on the back of the arm that is fully contracted when the arm is straightened.
The biceps are for pulling things towards you, the tricep muscles are for pushing them away.
The biceps are worked the most while curling a weight (positive workout) and resisting the return to the beginning point (negative exercise). A bodybuilder should be certain to exert the muscle in both parts of the movement.
The tricep muscles are worked most while pressing the bar away (positive) and resisting the return of the weight to the start position (negative). Like the biceps (or any other exercise) both sides of the movement should be exerted.
The focus-on-arms workout should be done one day per week. The arms will get some work on the other muscle group days, but they should be worked to total exhaustion only on the focus day.
Biceps Exercises
• Barbell and Dumbbell Curls - These exercises may be completed in numerous manners, both seated and standing. The movements should be controlled and done slowly with mental concentrate on the biceps. Three sets of 10 repetitions should be completed for all the following exercises:
o Seated, close-grip barbell curl.
o Standing, close-grip cheat curl.
o Standing, close-grip cheat curl.
o Incline, face-forward barbell curl.
o Lying face-forward on high bench, barbell curl.
o Standing dumbbell curl.
o Incline dumbbell curl.
o Reverse-grip curl with the easy-curl-bar.
o Concentration curls on Scott Bench using easy-curl-bar.
o Flat Preacher Bench close-grip curls with easy-curl-bar.
Tricep muscles Exercises
• Tricep muscles Presses, Curls and Press-Downs
o Standing close-grip tricep muscles curls.
o Seated close-grip tricep muscles curls.
o French Press supine on flat bench.
o Supine triceps curl and press.
o Reverse-wide-grip bench press.
o Standing dumbbell triceps press.
o Tricep muscles machine press downs.
o Reverse grip tricep muscles press downs.
o Standing triceps press using wall pulley and rope or towel.
o Bent over tricep muscles extension with wall pulley.
Super Sets
For advanced muscle builders, you should alternate a biceps workout with a triceps exercise. In this fashion you will shorten the workout time without sacrificing the integrity of your workout. Move between the exercises with no rest and one minute rest between sets.
Now you've torn the muscle down with this "killer" workout, it's time to rest and rebuild that tissue. A high-protein diet is critical to the rebuilding. The diet should consist of at least 25% of the calories coming from protein. It's also wise to have dietary fats included as they help metabolize the protein.
Protein supplements are good as are amino acids in the form of Lipotropic 3, a compound of three essential amino acids that help burn body fat. Desiccated liver and kelp tablets are also good. A cold-pressed wheat germ oil will boost the energy and endurance.
Author Resource:
Learn more about how to get bigger biceps when you visit my website : how to get 6 packs abs today!
![[Valid RSS feed]](http://www.look4articles.com/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites
![[Valid RSS feed]](http://www.look4articles.com/images/rss.jpg "XML Feed For RSS")