These tips for building bigger biceps should be devoured if you want maximum gains. Let us face it, we all love the feeling of stretching the shirt sleeves and flexing are huge arms.
The bigger the better. A study I read not to long ago stated something positive about big muscular arms. It was found that the men that got laid more often tended to have larger, more muscular arms.
The men with the most sexual partners had bigger arms then the men with fewer partners. A direct correlation. Plain and Simple.
First, have a look below so you know exactly how to measure your bicep size...
The science of getting guns has to do with your muscle fibers. The smallest fibers are Type I and the larger fibers are type IIa and IIb. The type II fibers need to be worked out with heavy weights if you want to grow your arms.
When you finish a light set to exhaustion at the start of your workout routine you have only used your type I fibers. This is not to your advantage if you want mass on your arms.
The larger fibers need to come into play so you gotta front-load your sets but make sure you have done a proper warm-up.
What works best for biceps is known as high-tension isometric exercises.
Take the bench press for example. An isometric yield would come from holding the bar at a given place even though it could be pressed higher. That is what an isometric exercise is.
The means the aim of your workout is to hold the most difficult part of the exercise, e.g. at the top of an inverted row for a few seconds followed by a few repetitions and then rest.
Proof that it works. Consider gym gymnasts. They have huge biceps because holds are all that they do. Those holds are isometric exercises.
The image is small, if you can zoom, I suggest it, otherwise I am explaining it here.
The fibers in the center of your biceps are activated with the traditional 3 sets of 10 slow reps. These are the endurance fibers (dark purple above).
With an isometric hold applied, you recruit and activate the full spectrum of fibers which includes your type II fibers located at the periphery of your biceps (light purple above). Why not get more bang for your buck?
Do inverted rows on Monday. Secure a bar at waist height and hang below it at arm's length using an overhand, shoulder-width grip. Keep your body straight from head to ankles and your heels on the floor. Pull your shoulder blades back, and then pull with your arms to lift your chest to the bar. Hold this position (isometric part) for 5 seconds, squeezing your biceps as hard as you can.
Now do 5 fast reps. Rest 10 seconds and repeat; this time hold the top position for 4 seconds and then do 4 reps. Rest for 10 seconds again; then hold for 3 seconds and do 3 reps. That's 1 set. Do 3 sets total, resting 3 minutes between sets. This targets your biceps brachii and brachialis.
On Wednesday grab a pair of dumbbells and lie with your chest against a bench that is set to a 70-degree incline. Let the dumbbells hang at arm's length with your palms facing each other. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Hold this position for 5 seconds, squeezing your biceps as hard as possible. Now perform 5 fast reps.
Rest 10 seconds and repeat, this time holding the top position for 4 seconds and then doing 4 reps. Rest for 10 seconds again; then hold for 3 seconds and do 3 reps. That is 1 set. Complete a total of 3 sets, resting for 3 minutes between them. Muscles targeted are your biceps brachii and brachioradialis.
On Friday, secure a bar at waist height and hang below it at arm's length using an underhand, shoulder-width grip. Your body should be straight from head to ankles and your heels on the floor. Pull your shoulder blades back, and then pull with your arms to lift your chest to the bar. Hold for 5 seconds, squeezing your biceps as hard as possible. Now do 5 fast reps. Rest 10 seconds and repeat; this time hold the top position for 4 seconds and then perform 4 reps. Rest for 10 seconds again; then hold for 3 seconds and do 3 reps. That is 1 set. Complete a total of 3 sets, resting 3 minutes between them. This exercise targets your biceps brachii.
That's it. That's how you can dramatically build more interesting arms that will help you (men) get laid more often. Women can also build their arms with the same methods.[2CreateABody] › [Exercises] › Tips For Bigger Biceps