Monday, August 29, 2011

Sandbag Training Better Than the Deadlift

Get Big Biceps Fast… Here’s How!

Having big biceps is a great way to improve your image, gain more self-confidence and draw positive attention to yourself. People with well-defined biceps turn heads everywhere they go, and they attract a lot of interest from the opposite sex. They tend to get more dates, go to more parties and feel better about themselves than people with smaller arms. To gain this coveted feature, however, you need to do a little bit of work.
The exercise routine is the most important part of gaining big biceps. If you want to get big biceps fast, it is essential to work those muscles. Don’t make the mistake of overtraining, however. Your biceps routine should be performed no more than twice a week, giving the muscles time to rest in between. Repeat each exercise eight to twelve times quickly, and perform three sets of each.
The following are the best exercises for building biceps:

* Standing barbell curls

This exercise is the mainstay of any biceps routine. It allows you to lift a lot of weight, and it works the biceps directly. It is the best way to activate many muscle fibers in a short amount of time. To perform the exercise, stand with your feet together and grip the barbell with your hands about shoulder-width apart. Start with your arms straight, and slowly raise the barbell towards your chest, contracting your biceps hard as you reach the top. Next, slowly lower the bar until your arms are fully extended.

• Incline dumbbell curls
This exercise is great for biceps because it allows for complete range of motion and stretches your biceps to their maximum ability. While holding a dumbbell in each hand, lie backwards at a 30 degree angle and stretch your arms down and back. Curl your arms upward, turning your hands towards your body and flexing your biceps at the end, then slowly lower the dumbbells back to the starting position.
• Single-arm preacher curl
With preacher curls, the biceps are doing all of the work. They are almost impossible to perform wrong, and doing them with one arm allows you to work your biceps separately. This exercise is carried out with a preacher bench, holding a dumbbell in one hand with an underhand grip. The execution involves extending the arm over the bench, lifting the dumbbell to the shoulder, and then lowering the weight back down.

• Hammer curls
Performing hammer curls works the muscles to the side of the biceps, giving the biceps region more overall bulk. It begins with the arms to the side and the palms toward each other. With a dumbbell in each hand, the bodybuilder slowly lifts and lowers the weights, keeping the elbows to the sides the entire time.
Without the proper nutrition, you are going to have a hard time increasing the size of your biceps no matter how much you work out. Your muscles need fuel to grow, so you should increase your calorie intake by 700 to 1,000 calories per day. It is also important to consume one to two grams of protein for optimal muscle growth and to include complex carbohydrates so you’ll have the energy you need for your workout. In addition, make sure to eat after you work out as well as before so that your muscles can repair quickly.
When trying to build big biceps, you should do more than just lift weights. For example:
• Exercise other areas of the body, such as the back, to work biceps indirectly
• Perform heavy and fast sets to build mass quickly
• Lose body fat for more muscle definition
• Mix up your routine or use a barbell instead of dumbbells to force your muscles outside their comfort zone
• Gradually reduce your rest time between sets so your muscles will recover more rapidly