How To Build Biceps
Looking good is always in vogue and a perfect body is the earnest desire of almost everyone. The fact is that there is no quick and easy way to get the perfectly toned body. This article will give you some starting points on how to build biceps.
Getting a ripped chest, ripped arms and the overall ultimate athletes body takes time and hard work, and most of all it takes dedication. The bicep or biceps brachii is the front muscle in the upper arm and is built by following the basic rules.
The rules of working out your biceps
Click Here for Tom Venuto’s Burn The Fat Feed The Muscle
The essentials of how to build biceps that have a great ripped look you will need to follow some rules, these are simple rules and combined with regular exercise will help you get the bicep you always wanted. The first and probably the most important rule of them all:
- Do not swing while doing reps. Try your best to stop yourself from rocking back and forth while you work out. Do not swing the weights up and do not just drop them down. You want to keep control of the weight in your hands, bring them up slowly, and let them down slowly.
- Do not flare your elbows out. Always concentrate on keeping your elbows close to your body when you are doing any sort of bicep curl.
- Make sure you have strength in your forearm. The forearm plays an important role in all of your workouts, not just with biceps, so making sure you have good strength there is a must.
Getting to the nitty-gritty of the bicep workout
There are many different workouts you can choose from when it comes to your biceps; however, what you choose depends on where you will be working out. Some exercises need you to be in a gym using the big machines and others allow you to workout at home if you have the required equipment. The workouts recommended for the beginner are the standing bicep curl, EZ-bar preacher curl, and alternate incline dumbbell curl, the wrist curl for the forearm, and the reverse wrist curl.
If you are looking to get a big bicep over time it is recommended that you go for the “pump” technique. The “pump” occurs when you work the muscle hard over a certain period of time, using a set structure.
Getting the proper structure for your regime
Working up to the “pump” is easier than it sounds. All you need to do is choose three of the workouts named above. For this example we will be using the incline DB curl, the standing bicep curl, and alternating dumbbell curl. The whole bicep workout will look like this:
Incline DB curl: 3 sets of 12, 10, and 8 reps respectively
Standing bicep curl: 2 sets of 12 and 10 reps respectively
Alternating dumbbell curl: 2 set to fail
Always remember that you want to rest between sets and you always want to take a day or two to rest between workouts.
Resting between workouts
Many people think that if you rest between workouts that you are wasting time and that you are not doing your muscle any good. The fact is, that if you rest between workouts you are giving your muscles time to build and repair themselves. You also want to rest between sets as laid out above, and the most effective workout sets have a rest period of 30 – 60 seconds between them.