How To Get Bigger Biceps In 4 Easy Steps

30 plus years ago there was a very popular movie character named Dirty Harry. Dirty Harry's defining characteristic was his trademark .44 caliber magnum. This outrageously huge gun made Dirty Harry seem larger than life. Now imagine that Dirty Harry carried, not a giant .44 magnum, but a puny .22 caliber bean shooter. Suffice it say that he likely wouldn't have intimidated anyone nor been remembered as a larger than life hero.

So when it comes to your “guns,” why should you accept average size when you can have some very intimidating and attractive biceps?

I highly suspect that all men want big, ripped biceps because the their small and easy to develop (relative to other muscles), are easy to flaunt without getting completely undressed, and of course because the ladies just love to wrap their small arms around big muscles. Because biceps are small compared to the other muscles they are actually much easier to develop than the other muscle groups such as back, chest, and abdominals.

Here are 3 expert tips guaranteed to make sure you end up with .44 caliber sized guns:

1. Strictly limit your bicep workouts – Your biceps are actually more prone to overstraining than perhaps any other muscle group. This is simply because your arms are used to exercise other muscle groups such as chest, shoulder, and back. Contrary to popular belief, lifting weight like crazy will not develop your muscles. Overtraining can be as bad or worse than not training at all. You shouldn't do more than 1 arm workout per week to prevent overtraining.

2. Increase your range of motion – In order to really develop your biceps you really need to hit all of the individual muscle fibers. The best way to do this is take the bicep from something called “pronation” to something called “supination.” These are fancy words that describe curling your arms towards you with your palms facing up. Every single repetition should begin with your arms fully extended which can be accomplished by briefly flexing your triceps before lifting the weight (the only way to flex your triceps to fully extend your arms).

3. Muscle Squeezing – Your biceps need to be shown what its like to actually be bigger. You can accomplish this by flexing or squeezing the bicep at the top of every curl for approximately 2 seconds. This squeezing will cause the muscle to contract and force blood, water, and lactic acid into the contracted bicep thus intensifying each rep.

4. Decrease Your Existing Weight – This is probably the most difficult thing for you to do because you may end up with a bruised ego. You should be able to do 6 full curls with your back and legs held firmly in place. If you are routinely doing less than 6 curls or move all over the place like a fish out of water while curling, you are going to need to decrease your weight appropriately.

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Best Bicep Workout For Big Biceps

Large bicep muscles are quite possibly the most coveted body parts of most weight lifters. One reason that big biceps are so prized is that they are one of the first muscles people notice when they look at you. If you have larger than normal biceps you are almost virtually guaranteed to get a whole lot of attention. Unless you frequently wear a sweater or coat, your biceps are usually visible to just about everyone.

Because building your bicep muscles is so important, I’ve put together a brief description of what constitutes a good bicep workout.

A good place to start is with compound exercises, which is simply any exercise that uses more than one joint at a time. By utilizing more than a single joint at a time many of your muscle fibers will be activated. Activation of multiple muscle fibers at once generally means substantial growth for your biceps. A very easy compound exercise is pull ups which you can do at just about any gym.

You maximum bicep size really depends mostly on your body type and frame. If, for example, you weight 160 pounds it is very unlikely that you will ever be able to develop 18 or 19 inch biceps. In other words, when you are trying to develop big bicep muscles you need to be somewhat realistic in your approach. Even if you are blessed with a large frame, it’s not likely that you will ever be able to exceed 19 inches in bicep size. Bear this in mind as you build your bicep muscles.

Yet another key to developing huge, impressive biceps is to simply lower your body fat percentage. Body fat percentage is normally a function of regular aerobic exercise and proper diet. You should usually spend around 90 to 120 minutes per week engaging in some kind of aerobic exercise. However, you should never spend more than 25 minutes per day in aerobic exercise as this could lead to a loss in lean muscle.

A common misconception among people new to weight training is the assumption that if you do more sets you will create more muscle faster. In reality, if you perform too many sets at one time you may actually cause your muscle tissue to deteriorate. If you are doing heavy weights, you should never do more than 6 sets at a time and, if you are doing low intensity weights, you should never do more than 10 sets at a time.

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Best Bicep Workout For Big Biceps

Large bicep muscles are quite possibly the most coveted body parts of most weight lifters. One reason that big biceps are so prized is that they are one of the first muscles people notice when they look at you. If you have larger than normal biceps you are almost virtually guaranteed to get a whole lot of attention. Unless you frequently wear a sweater or coat, your biceps are usually visible to just about everyone.

Because building your bicep muscles is so important, I’ve put together a brief description of what constitutes a good bicep workout.

A good place to start is with compound exercises, which is simply any exercise that uses more than one joint at a time. By utilizing more than a single joint at a time many of your muscle fibers will be activated. Activation of multiple muscle fibers at once generally means substantial growth for your biceps. A very easy compound exercise is pull ups which you can do at just about any gym.

You maximum bicep size really depends mostly on your body type and frame. If, for example, you weight 160 pounds it is very unlikely that you will ever be able to develop 18 or 19 inch biceps. In other words, when you are trying to develop big bicep muscles you need to be somewhat realistic in your approach. Even if you are blessed with a large frame, it’s not likely that you will ever be able to exceed 19 inches in bicep size. Bear this in mind as you build your bicep muscles.

Yet another key to developing huge, impressive biceps is to simply lower your body fat percentage. Body fat percentage is normally a function of regular aerobic exercise and proper diet. You should usually spend around 90 to 120 minutes per week engaging in some kind of aerobic exercise. However, you should never spend more than 25 minutes per day in aerobic exercise as this could lead to a loss in lean muscle.

A common misconception among people new to weight training is the assumption that if you do more sets you will create more muscle faster. In reality, if you perform too many sets at one time you may actually cause your muscle tissue to deteriorate. If you are doing heavy weights, you should never do more than 6 sets at a time and, if you are doing low intensity weights, you should never do more than 10 sets at a time.



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