Archive for category How To Get Big Biceps
In this article I will explain to you an exercise that has given my biceps good size and shape.
The exercise I’m going to show you is called the dumbbell curl. When doing this exercise, the correct movement stretches and contracts the bicep, causing it to pump and brake the muscle fibers. Later on, the muscle fibers regenerate and grow with the condition of proper nutrition and rest.
Position for doing this exercise:
Lean your back against a solid surface (like a wall) in an athletic position with your knees bent a bit, then hold a dumbbell in each hand and set your elbows against the solid surface (wall).
Form of the exercise:
Lift the dumbbells without arching your back and without moving your elbows from the wall (keep your elbows against the wall at all times). Once the bicep is totally contracted bring your arms back down and repeat.
You may do 3 to 4 sets of 10 to 15 repetitions each.
The reason why you should do this exercise against a solid surface is because it doesn’t allow you to cheat. By cheating I mean that you won’t use any muscle except the bicep to perform the exercise. You may do the exercise without the solid surface but your technique has to be perfect to get results and avoid injuries.
As I told you before, this exercise has to go hand to hand with proper nutrition and rest.
This bicep exercise is just one of many bicep exercises, but there’s more than that if you really want to get muscular. You need the guidance of a professional to do things the right way and obtain the desired results, which in this case are big muscles. For that I recommend you to follow an integral bodybuilding program and nutritional plan.
A couple of years ago, I was a really skinny guy and wanted to get buff, the first muscles that I thought of growing were my arms. Every time I walked around the street and saw big guys, those were the muscles that took my whole attention. I wanted them big.
In my case this happened because since I was little, me and my school mates compared the thickness of our arms, and the one that had them thicker was the most powerful.
Something I didn’t know was that arms are divided into two muscle groups: The biceps and the triceps.
For now let’s just focus on the biceps and let me give you a couple of tips on how to get them big.
How to train your biceps the right way:
1- Dumbbell curls: Place 2 dumbbells to your sides, grab the dumbbells with your hands with palms looking in and with your arms completely straight.
Execution: Make sure your elbows are on your body sides, raise up one dumbbell and while raising it you must rotate your arm until it is vertical to your body and your hand grip is facing your shoulder. Then slowly lower your arm to the starting position. Make this same movement with your other arm. Repeat this movements alternating left and right arms. 8 to 12 times each arm.
2- EZ bar curls: First pick up the EZ bar with desired weight from the floor, your hand must be facing forward to the front of you. Your arms must be separated from each other about the same width of your shoulder. You must stand with your body straight and make sure your back is straight too. To avoid injury, never bend your back backwards while doing this exercise.
Execution: While grabbing the bar with both hands, slowly and in a controlled manner raise up the EZ bar towards your chest. Wile doing this movement, try to keep your elbows touching your body sides. When the bar reaches your upper chest, slowly bring the bar downs to the starting position. To avoid injury and for maximum results, try to keep your back straight at all moments and also avoid swinging the EZ bar up.
These are two exercises that helped me a lot to thicken my arms and get those big guns that I always wanted.
About the author: Nicolas Cobos is a former skinny guy that achieved impressive muscle growth by following an integral muscle building program and nutrition plan, for more information on how he achieved this muscle growth: Click here and start building some muscle… the right way!