How To Build Big Biceps
There are many names for all the muscle groups on our body, but none has more nicknames than the biceps. The "guns." The "pythons." "Thunder" and "Lightning". Every single guy wants a set of bulging, ripped biceps.
When you walk into a gym, you'll notice that 9 out of the 10 guys are doing bicep curls. Most of them are trying very hard to add even 1/4 inch to their biceps. There are guys that are doing bicep curls just to see a little pump in the mirror. Some guys go in there to get a little pump before hitting the clubs. A few guys even take weights on vacations just so they can do a few curls.
Obviously there is an obsessive addiction with bicep training. Why is it that so many guys are training their biceps just like how the pros tell them and yet they have little to show for their efforts?
Let's take a look at 5 of the most common problems with training biceps.
Problem #1 with bicep training - More is not always better
If training your biceps 3 days a week is good, why not get better results by training them 5 days a week? Or instead of 4 sets, why not 10? When it comes to muscle building, less is often more.
What you should be aiming for each time you workout is to simply lift a little more than you did during your last work out. Once you are able to "out do" your previous workout by 1 extra set or a couple more reps you are done with that muscle group and should immediately move on.
Problem #2 with bicep training - Being obsessed with the "pump"
This problem is directly related to problem #1. The reality is that if you train your biceps for an extended period of time, even if the weights are not heavy, you will naturally get a decent pump that can look quite good and turn a few heads. The result is that this kind of attention and perception that what you are doing is beneficial is misleading. If you're not using weights that are challenging enough for you and which overload your muscles and emphasize increased strength gain, that little pump will go back down to normal and you won't have any real gains.
Problem #3 with bicep training - Not focusing on increasing overall strength
Some of the biggest guys I know don't even train their arms. They're focusing on increasing muscle mass and strength around their chest, back, and shoulders. If you're looking to really get great gains on your biceps, start focusing on rows, pull ups and chin ups. These are compound exercises that takes multiple muscle groups to perform and will give you more proportionate gains.
Problem #4 with bicep training - Doing the same exercises every time
Your body adapts to any stress placed upon it. If you're doing the same bicep exercises week in and week out then pretty soon your body will have adapted to the exercise and stop growing. Change it up a bit, do barbell curls one day, pull ups and chin ups the next, and rows or even use a machine the next time. By cycling your workouts, you will keep your body guessing and it would not have time to adapt to your workouts as every workout targets a slightly different angle of the muscle group.
Problem #5 with bicep training - Not enough tension on the muscle
Not many people fully grasp the concept of isolating and actually training a muscle. They don't know how to make the muscle work and fatigue. What actually happens instead, is you see a lot of swinging, momentum, and very sloppy lifting to move the weight with every other muscle group BESIDES the one they're actually trying to target. Biceps respond very well to "constant tension," which means you should try to not give them a chance to rest. Don't let your biceps relax until you have finished the set.
Conclusion
To really see explosive growth in your biceps, get rid of these problems in your workouts. Before you know it, people will be hiding behind weight racks when you pull out your "guns." Becoming a body builder:-
Looking at becoming a bodybuilder? You want that ripped look with great symmetry and muscle definition, but how do you get there in the first place - especially if you don't have any muscle to begin with? What are you going to encounter along your journey? I'm going to tell you what it takes and how you can start getting the look you want.
It Takes a Lot of Self Discipline
There are going to be times where you have the craziest cravings, and you feel like the world is going to end if you don't get that treat. There will also be times where you do not want to work out or get up in the morning to do cardio. This is where self discipline will come into play - the bodybuilder with the most discipline will see the most results.
A Lot of Lean Dry Foods
There's going to be a lot of dry chicken breast, turkey breast, extra lean ground beef in your diet so don't think you can become a bodybuilder with chicken and gravy. Of course not everything you eat is going to be dry, but it's not all going to be the tastiest foods you've eaten.
It's all about the mindset
Now I don't want to sound completely negative. If you have the passion and love for this then it will happen. You will find that all the discipline and dry foods are just small setbacks. You will find that as you get more involved in eating healthy and exercising that you start to love it. Sometimes you will even crave these healthy foods and nothing else! You will think all the junk food that you love is not something you would want to eat at the moment. This is the point when you realize that it was all worth it.
3 Essential foods to make the body
ccomplish. A lot of people, particularly men are tired of the bulky, unappealing body that attaining a muscular, lean and functionally fit form all year round and for a lifetime has been a paramount precedence.
To get in shape and more importantly, manage how your body responds requires proper diet and exercise. A person aiming for a perfect physique and build muscles should make significant adjustments to everyday food consumption to properly fuel the body. Needless to say, the presence of exercise is of equal weight.
With the right foods that build muscle, you are just a scoop away from sustaining and filling your muscles' needs. Here are the 3 essential foods that we recommend:
1. Whey Protein
This is considered to be the 'king' of body building nutrition supplementation. Ask the experts and every bodybuilder you know and you'll find out that this comprise their daily arsenal. Whey protein is one of the proteins found in milk, the other being casein. However, the latter is set aside when milk goes through the process and turns it into cheese. The best thing about whey is the quality of the protein. It is the 'best' as it weighs in a stellar of 3.2 rating on a scale of 4 besting every protein food sources. So, the next time you shop around for a canister of protein powders and supplements; ensure that you go for a brand that is 100 percent made up of genuine whey proteins and not those that make use of cheap sources of proteins as fillers. For foods, chicken and tuna are a good deal of food sources that are rich in protein and have very little fat content.
2. Choose the Best Fibrous and Starchy Carbs
To get muscular, you need to decrease and cut back unhealthy caloric intake. However, it doesn't mean that you have to completely go into deprivation mode. Keep in mind; it is not so much how great the caloric deficit as it is the types of foods you eat. The best starchy carbs comprise of oatmeal and brown rice. On the other hand, the best fibrous carbs are cauliflower, spinach, broccoli, cabbage and asparagus. Eating these types of foods as opposed to processed and high fat and saturated content foods will inevitably drop off unhealthy caloric intake.
3. Increase Water Consumption Significantly
A lot of people wanting to gain muscles often focus on foods and supplementation's that they often disregarded the significance and magnitude of water. The body needs to be hydrated all the time and this is one of the rules of thumb of people starting on a muscle building and weight training program. Unless you are drinking at least 64 ounces of water on a daily basis, you are not drinking a sufficient amount. While the popularity of other drinks has mushroomed in the market, you must realize that these are not substitutes for water. Water does not only hydrate the body but it also boosts endurance, improves strength, muscle fullness and a speedy metabolism. Thus, you should never take too lightly the importance of enough water consumption .
