One of the first things that are noticed on a person that is in shape is their arms. Your arms are the only major muscle group that is almost always in sight. Both guys and girls will get a good boost in confidence if you have some well-toned guns. In order to build bigger biceps, you need to have a good strategy before you hit the gym. Here are some new ideas to think about the next time your arm day rolls around. 

Do’s for Bigger Biceps

Eat Right. Eat hearty but healthy meals, three times a day. Healthy snacks between each sitting will hold you over until your next meal. If you are working hard in the weight room, then your body will need plenty of nutrients for recovery and growth.

Set Goals. Tell a friend your fitness goals that you are striving to achieve. This will allow someone to encourage you and keep you accountable along the way. The Internet is full of useful tools that you can integrate into your workouts. Find someone who is an inspiration to you and strive to not only get results like them, but to exceed them.

Track Yourself. Take a “before” picture and regularly document your progress through photos and measurements. Seeing your results will not only motivate you to work even harder, but also give you that boost in confidence you’ve been looking for.

Recover. Rest is when your muscles will grow the most. They will grow more after your workouts than during your workouts. A vigorous workout will break down your muscle fibers and taking your recovery seriously is the best way to get your muscles to grow. It takes on average 48-72 hours for each muscle group to fully recover.

Expand your Horizon. Don’t get too attached to curls in the gym, your biceps will grow even if you don’t do them. Other good exercises such as deadlifts and pull-ups will work several muscles at once, including your biceps and will be a better use of time at the gym. Another good tip is to always look for good opportunities to be active throughout your day.

Things to Avoid for More Size

Over train. Your body needs rest in order to grow. Don’t do biceps everyday, or even every other day. Overtraining a muscle group has been proven to slow muscle development and possibly have a negative affect and/or cause injury. Work each muscle group 1-2 times a week at max.

Starve yourself. You need weight to gain muscle. If you are the size of a stick, then your muscles will be as well. This doesn’t mean to eat unhealthy food, sit on the couch, and do some curls once or twice a week. This means eat healthy, eat often, and work hard when you go to the gym.

Get Discouraged. Results will not suddenly appear. Muscles take time and a lot of work to develop. A common mistake among new gym members is the assumption that a few times of hard work will make drastic change in their appearance. 1lb. of fat is equal to 3,500 calories, so that is the minimum you need to burn in a week to even begin seeing results.

Repetition. Stop going through the motions every time you step into the gym. Mix up your workouts to keep your body from getting acclimated to your routine.

Use drop sets. Doing drop sets is another great way to push your body to the limit and get your biceps to show their full potential. A drop set is when you curl a certain weight until failure and then immediately drop down to a lower weight until failure again. This will fatigue your muscles a lot faster, resulting in your tissues breaking down faster as well. By implementing drop sets into your workout routines, you will get better results and be able to mix up your workouts to keep you motivated in the gym.

Building Bigger Biceps: Increase Your Peak Altitude

bigger biceps

There are many ways to help build your biceps more effectively. Curls can be great to increase size, but if you don’t have good form while performing the movement your gains will be severely limited. Most guys that do biceps have the mindset that as long as they are swinging heavy weights around they are getting stronger. This way of thinking can slow your gains and potentially injure yourself in the process. The slower and more controlled movements, the more your biceps will have to work. By really focusing on a full range of motion, your arms will increase in size faster, have less chance of injury and start burning a lot quicker.

The “peak” actually comes from your hand position. At the top of the curl, if you angle your pinkie finger in towards your body, it will pinpoint the top of your bicep. If you have ever wondered why your bicep gets bigger, but doesn’t have a real peak at the top, this will change that. By doing so, you will always work your bicep to its full potential. If you are just doing a curl but you don’t squeeze your arm at the top of the motion, you aren’t getting the most out of your workout.

This was a guest post from Hayden Harrington. Follow him on Twitter for more health and fitness information @MyMuscleHealth.

By Daniel

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