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Sunday, October 21, 2018

How to Build Bigger Biceps: Increase Biceps Size

Big chest muscles, 6-pack abs, big biceps .That’s what most people want. I feel big shoulders, traps & back are more impressive, but to each his own. Here’s how to build bigger arms and increase biceps size.





Whilst there are many bicep workouts, and exercises within those workouts, these are the top ones which I have benefited from over the last twenty years.

Bicep Exercises

     Standing barbell curls with a straight bar
     E-z barbell preacher curls
     Cable preacher curls
     Seated alternate dumbbell curls
     Single arm concentration curls
     Seated alternate dumbbell hammer curls

NB: With all variations I aim for 12 complete reps, stripping the weight once on first two sets, then may be twice on third set depending on strength on energy levels for a given day.

Bicep Workout  1

3/4 drop sets standing barbell curls x 12 reps
3/4 drop sets seated alternate hammer curls x 12 reps
3 drop sets single arm concentration curls x 12 reps
**all three sets for only one drop of weight and no rest between swapping arms.

Bicep Workout  2

3/4 drop sets preacher curls with e-z barbell x 12 reps
3/4 drop sets seated alternate dumbbell curls x 12 reps
3 drop sets single arm concentration curls x 12 reps
** all three sets for only one drop of weight and no rest between swapping arms.

Bicep Workout  3

3/4 drop sets preacher curls with cable x 12 reps
3/4 drop sets seated alternate dumbbell curls x 12 reps
3 drop sets single arm concentration curls x 12 reps
**all three sets for only one drop of weight and no rest between swapping arms.

I would complete a round of these three workouts, then shake things up a little! Whilst your body thrives on consistency, I believe that you must fit in an element of ‘shock training’ to your workouts occasionally.

I never wait around for a plateau to hit my body.

For example, in workout #1 I would complete the standing barbell sets, then do three sets of alternate incline dumbbell curls. This stretches the long head (and the brachialis) all the way out, and at the top of the movement if you lift your elbow up slightly and squeeze at the top – it’s going to REALLY HURT. Great stuff!

The third exercise I would fit in for three sets is then either cable concentration curls, either single arm or double overhead curls (like a double biceps pose).
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