Build Big Biceps 

and add Tons of Definition to the Arm Muscles with these Simple Weightlifting Tips for the Biceps!

To Build Big Biceps Barbell Curls must be apart of your Workout regime. Barbell curls are a simple bicep movements that have been around for a very long time and with good reason. Performed correctly this type of weightlifting exercise can prove to be the most hard-hitting movement on the road to Building Big Biceps.

Equipping this exercise with tricep pushdowns immediately after it is finished -in a process known as supersetting- is an exellent means of gaining muscle mass on the arms.

An area of much debate when building big biceps is whether to purely isolate and focus on squeezing the muscle or to instead lug-up as much heavy weight as possible.

From my experience, I found both to have their own upsides and downsides:


   

• Pure isolation is excellent at building centre peaked biceps (Brachii), in turn making the bicep stand-up and out much better.

•  Heavy weight is a great means of building overall mass to the bicep, giving it a fuller look.

[A point to note about trying to obtain perfect biceps is that it takes much time and focused energy on your bicep workouts. A natural gain of 1 inch in bicep size over a year is a tremendous gain. So don't go hoping for a 30 inch bicep after a year or so of bicep development!]

  

Training for Building Big Biceps

So, which one should I focus on? Pure Isolation or simply Heavy weight?

Chose both! Get the best of both worlds and mix the 2 together for maximum Bicep building.

However, it is vital to order both these techniques in the correct manner so that your Biceps -as oppose to other muscles- are coming into play.

 It is all to common amongst novice & amateur Weightlifters to engage other muscles when performing an exercise for a particular muscle (in this case the Biceps).


This totally comprimises the muscle building effects on the targeted muscles. Failure to engage the muscles occurs when either improper Form is used or the weight is lifted is too heavy.

After saying this, it would be wise for you to put the heavy lifting at the start and the isolation (lighter weights) at the end as to ensure that your biceps are doing the majority of the exercise instead of your shoulders/Back/chest.

Putting some thought into your bicep training schedule will maximize results and minimize the chance of muscle damage.

The day which you do your bicep workouts should not be within 48 hours on when you do your back training. Your bicep muscles are used as secondary muscles in every back exercise. So putting you back and bicep training routines close together does not make sense!

Your biceps need plenty of Rest and Recovery to grow so you should only do your Bicep routine twice a week at most with 2 days between sessions.

Here's an excellent Bicep Building Program to do solely or with your own program.

Big Biceps Program

2 Day per Week Bicep Routine
Basic Routine - This program should be only completed twice per week and no more. Duration 35mins approximately Rest & Recovery - Ensure 72 hour break between this Bicep Workout. Intensity - Carry-out the exercises slowly focusing on good form. Take 45 seconds between each exercise.
Bicep Workout Weight Lifting                                                              Reps          Standing bicep curl pyramid                              10, 12, 8, 6, 6, 6, 10 Preacher curl                                                        15, 15, 10, 8, 6 Cable curl                                                                 12, 12, 12 Seated dumbbell curl, alternating arms                    10, 10, 10 Concentration curl                                                    15, 15, 15
Points to Note Undertake for 8-10 weeks and combine with a Weight Gain Diet to see the Best Improvements. Change program after 8-10 weeks. Too enusre optimal growth incorperate a few heavy compound exercises such as squats at the start of this workout. Aim to do 5 sets for 8 reps each for best results. Always lift with good Form to Build Big Biceps!