to Build Big Biceps
Guns. The Pythons. Thunder and
Lighting. The Rockweillers. There is no
other muscle group that has earned more nicknames than when describing
a bulging and huge set of bicep! Bulging biceps - every guy wants
them. Count me in this group.
days are far from gone when you walk into the gym and see 9 out
of 10 guys doing bicep curls all at the same time with the same
determination to add even ¼ inch to their biceps. Training
biceps has become almost an 'obsessive addiction' in the gym. I
have seen guys do bicep curls in between sets just so they can 'see'
a little bit of a pump in their arms. I have seen guys spend an
entire hour bent over doing concentration curls while starring in
the mirror. I have seen guys take weights on vacation so that they
can do some bicep curls at their hotel before they go into the club!
I have seen guys spend longer amounts of times shopping for t-shirts
than girls shopping for a blouse with the hope that one of these
shirts will make his arms look 'good.'
disagree with me that bicep training has become an unhealthy obsessive
addiction.' for many. In the Skinny Arms defense, the
allure of peaked, mountainous biceps will never go away. Why should
it? The 'guns' are of a man's most prized possession and one of
many women's most desired body parts on a man (of course)!
question is if 9 out 10 guys are obsessed with seeing their biceps
grow and dedicate so much of their workout volume to isolating their
biceps and using every technique from forced reps, drop sets, and
21's which are 'promised' to be the most effective methods confirmed
by pro bodybuilders, why do they still have little to show for their
examine five of the most common problems with bicep training before
I offer a step-by-step program to take your bicep peak to new heights.
#1 with bicep training More is not always better
doing 4 sets is better than 3 sets, why don't you just do 10 sets?
Even better, why don't you just train them all day? It has been
said before, but it obviously needs to be said again: Less
is often more. Especially if you are not gifted with muscle-friendly
goal of each weight training workout should be to simply 'out do'
your last workout. Once you achieve this with an extra pound or
a few extra reps, then it is time to move to the next exercise.
Not to Nazi-torture the muscle for another hour.
found this a hard concept for many skinny guys to grasp because
they are fixated on the instant gratification of making their biceps
'look' big during the workout and not what they look like when they
leave the gym, which leads us to our next problem.
#2 with bicep training Being more obsessed with how they
look while you train rather than when you are not training!
#2 ties in with problem #1. The truth is that the longer you train
your biceps, even if the weights are not extremely heavy, you can
achieve a fairly decent pump that can turn a few heads while in
the gym. This attention and perception that you are doing something
beneficial is deceiving. Yes, there is something to say about keeping
blood in the muscle as long as possible, but if the workout is done
with weights that do not overload your muscles and emphasize an
increase in strength, your biceps will quickly deflate back to normal
with no true muscle growth.
#3 with bicep training Not focusing on increasing your overall
of the biggest guys I know rarely even train their arms. What they
do though is put a strong emphasis around increasing their chest,
back and shoulder strength. If you simply focus on increasing the
weights on your rows, pull ups and chin-ups, rest assured that your
biceps will come along for the ride and grow proportionally.
if you are always blasting and 'smoking' your biceps, they will
always be fatigued when you train your back muscles and, as you
should know, you are only as strong as your weakest link. This is
another reason to take a lower volume approach to arm training.
#4 with bicep training Using the same bicep exercises every
pro bodybuilder will put their money on two of the simplest exercises
for building huge biceps barbell curls and dumbbell curls.
According to the pros, these two exercises have built more huge
guns than any other exercise in the world. I definitely agree that
these 'simple' exercises are a safe foundation to build a program
around, but let's also remember that pro bodybuilders using steroids
are going to have a strong response to practically any exercise
no problem using these two exercises under one condition
you are getting stronger from week to week. As long as you are increasing
the weights and reps relative to perfect form, then your arms should
continue growing. Aim to build your barbell curls up to 110 pounds
for a few slow speed sets and your dumbbell curls up
to 50 pounds for a few slow-speed sets that involve
zero rocking and swaying.
you build your barbell curls up to 110 pounds, you will be ready
to try these two different angles on the bar. You will have to drop
your weights a bit, but stick with these two variations until you
build back up to 110 pounds:
Exercise 1: Stress the outer portion of the bi's by
placing your elbows outwards and using a super-close grip.
Exercise 2: Stress the inner portion of the BI's by
taking a super-wide grip on the bar and digging your elbows into
your side (and don't let them move.)
Exercise 3: To stress the brachialis and brachioradialis
stick to good old fashioned hammer curls and reverse curls. Don't
underestimate these two exercises in the slightest.
#5 on biceps Not enough tension on the muscle
many weight trainees do not fully grasp the concept of isolating
and actually training a muscle. They do not know how to make the
muscle work and fatigue. Instead, you see a lot of swinging, momentum
and sloppy lifting used to move the weight from every part of the
body except the one they are actually trying to train.
biceps have a very strong response to constant tension,
which means you should never give them a chance to breathe. Keep
the bar constantly moving without pausing at the top or bottom.
Focus on squeezing the heck out of the bar and never let your biceps
relax until the set is over.
entire goal is to not allow any oxygen into the muscle which creates
a spike with your anabolic hormones to promote muscle growth. Resort
to a slower 3-0-3 or 4-0-4 tempo to get the job done.
Vince DelMonte is the author of No
Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain
specializes in teaching
skinny guys how to build muscle and gain weight quickly by using
the correct cardiovascular and weight lifting techniques.
© 2006-2008, Vince DelMonte Fitness. All rights in all media
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