One of the things that many men want are huge biceps. However, they are not the easiest things to build. Many people train incorrectly or train too often which causes failure when trying to build biceps in the weight room. The best way to proceed is to learn how to get biceps correctly before doing any exercises at the gym. Armed with knowledge, there is much less chance of failure than if somebody went to the gym without the proper knowledge.
The first thing to note when learning how to get biceps is that over-training can prevent biceps from getting big. Over-training can occur on any part of the body. It’s not something specific to arms. However, what is specific to arms is that they can get tired faster if they are trained too frequently or pushed too hard. For most people, once a week with the arms is enough. The muscles in the arm aren’t as durable as the legs. Don’t worry too much about not getting enough training because there will be other exercises during the week that will hit the biceps as well.
By far the best exercise for getting biceps is the close grip chin up
The next thing to do when learning how to get biceps is to decide on the specific exercises needed for the arms. The arm exercises of choice are the preacher curl and the hammer curl. Seven to ten reps per set is ideal with two or three sets of each exercise. As mentioned earlier, this exercise will only be done once a week to avoid over-training. However, there are other compound exercises that partially depend on the biceps on the other workout days such as the bench press. The combination of arm specific exercises on one day combined with compound exercises on a different day avoids over-training while building biceps in the most optimal way.
Ideally, everyone should do the compound exercises such as the squat, bench press, military press, row, and the deadlift. It’s not enough to train biceps directly. It’s better to also train them indirectly with compound exercises. The biceps will get big along with the rest of the body. The real goal is to get big everywhere, not just in the arms. This is why the ideal way to learn how to get biceps involves both arm exercises and compound exercises.
While the above exercise are great for strength building and increasing the size of your biceps, by far the best exercise for biceps is the close grip chin up. This compound exercise really burns to the core of the biceps and simultanously gives your back and chest a good workout.
How To Get Biceps Video
If you really want to accelerate your muscle building, see how others are doing it on Muslce Gaining Secrets. You can also see some good videos and pick up some tips with a bit more searching on bodybuilding.com.
