How to get big biceps

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Having big biceps is the dream for many. So, I have come up with an interesting post on how to build big biceps. Many of you know doing curls in different planes of motion can build biceps but don’t know compound exercises which build biceps and tricks to make the bigger in less time. I will tell the secret training tips for building bicep they are never taught in gym.

Compounds for biceps: You know so many types of curls like incline dumbbell curl, preacher curl, e z bar curl, hammer curl. But these are isolation exercises. Exercises that indirectly hit bicep and make them grow are chin ups, pull ups, bent over rows, barbell cheat curl these exercises indirectly target biceps and these exercises train your back also (Don’t include barbell cheat curl).

Tips for making your biceps huge: these were practiced by Arnold Schwarzenegger

1.       BUILD MASS WITH THE STANDING BARBELL CURL

Arnold loved the standing barbell curl for building baseball biceps. When looking for a major mass-building move, Arnold preferred exercises that allowed him to push heavyweight, let him achieve a full range of motion, and could be hammered for 6-8 heavy reps. that’s how he built his biceps into mountains, and it's a great start for your workout, too.

2.        DON'T STOP AT FAILURE

While the Oak commonly took his curls to muscle failure, he didn't stop there. Once he reached a sticking point, he'd use just enough momentum to keep the set going. Such cheat curls allowed him to complete an extra couple of reps, helping to further stimulate the muscle.

3.       SUPINATE YOUR DUMBBELL CURLS

Arnold wrote that he always included at least one dumbbell movement in his routine. By supinating his hand (turning it upward as he curled), he felt he got a greater "peaking" effect because the brachialis is recruited into the motion when the hand starts in the neutral position. Arnold performed supinating dumbbell curls simultaneously and with alternating reps.

4.       USE HIGHER REPS ON CERTAIN EXERCISES

Not every biceps movement was done for 6-8 reps. Arnold identified certain exercises that he called "definition-building movements," which he performed with relatively lighter weights for sets of 8-12 reps. Here, his focus was on squeezing and contracting the muscle, and holding the peak contraction for a long count. Concentration curls, preacher curls, and alternating dumbbell curls were among his favourites.







Reverse curl: holding the barbell or dumbbell in the over hand position will train you biceps brachili in another direction and also it trains your forearm.

Precautions: don’t bend your wrist up or down while doing curl rotate it. If you bend your wrist upwards it injures your elbow. If you hurt your wrist backwards it injures your wrist. So, be careful  

Note: As I have said in my previous post I am now uploading a post on training biceps. In the next post I will tell you the training tips and exercises for building a muscle that is my favourite that is chest. Stay tuned.

Wake up,

Workout🏋🏋,

Never give up,

Stay consistent,

Stay fit💪💪,   

Stay healthy,

Stay happy😊😇😎.







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