Back
Home » Health
  •  
    Filmi Bollywood
    • Mulk: Anubhav Sinha Gives A Fitting Reply To The Trolls In An Open Letter!
    • Dhadak: Here's Why This Ishaan Khatter-Janhvi Kapoor Film Should Be Your Pick For This Week!
    • Katrina Kaif: I Don't Think You Can Ever Feel 100 Percent Secure In Bollywood
    • Alia Bhatt’s Latest Instagram Posts Are All About Boyfriend Ranbir Kapoor & His EX-GF Katrina Kaif!
    • Soorma First Weekend (3 Days) Box Office Collection: Film Mints A Total Of Rs 13.85 Crores!
    • Sunny Leone Shares A Heart-touching Post On Daughter Nisha's First ‘Gotcha’ Anniversary
    • Mira Rajput's Baby Shower Pics: From Lemon Cake To Hubby Shahid Kapoor's Cute Antics!
    • Janhvi Kapoor: I Was Obsessed With SRK's Om Shanti Om; Would Enact Every Scene From The Film
    • Inside Mira Rajput's Baby Shower: From Lemon Cake To Hubby Shahid Kapoor's Cute Antics!
    • Aishwarya Rai & Aaradhya Capture The FIFA World Cup 2018 Grand Finale Frenzy In Paris! View Pictures
    • Irrfan Khan Battles High-Grade Cancer With A Smile; Posts A Happy Photo Celebrating Life!
    • Katrina Kaif Birthday Special: 7 Quotes Of Hers On Love & Break-up That Every Lover Will Relate To!
    • Maanayata Dutt To Produce Sanjay Dutt's Upcoming Movie Blockbuster Gang?
    • Will Katrina Kaif Throw A Grand Party On Her 35th Birthday? Read Details!
    • Is There A RIFT Between The Two? Arjun Kapoor To Miss Jahnvi Kapoor's Dhadak Screening!
    • Soorma Second Day (Saturday) Box Office Collection: This Diljit Dosanjh Film Picks Up Business!
Want Big Biceps? Here’s The Complete Guide!
Boldsky | 12th Jul, 2018 08:01 PM

Initially, when you start training, your upper arms grow effortlessly regardless of your approach or technique. But you hit that dreaded growth plateau when the same comes to your biceps.

And that's what makes biceps the most impressive area to develop. You push yourself harder to earn those big biceps. From the legendary, Arnold Schwarzenegger, through to current Mr. Olympia, Ronnie Coleman, all of them champions possess tremendous biceps.

So, next time, when someone asks you to flex a muscle, make sure you don't have to show them your calves. It is the biceps that create all the difference.

An ideal training of the biceps involves training the associated muscles too. They are the ones that allow greater overall upper arm size. So in this article, we will elaborate on the best exercises, a full training program and tips-basically the MUSTs-to help you work your biceps to the fullest.

The Exercices, First!

Multiple bodybuilders and fitness experts have already acknowledged that certain bicep-training exercises are actually superior to others. The best movements, collectively called "mass-builders", are those that impact the entire array of muscles responsible for a pumped-up chest, simultaneously.

Some of the best chest exercises and the reasons behind why they are used, are:

Exercise 1: Barbell Curl

The biceps curl can be performed a number of ways: standing with dumbbells, one arm resting on inner thigh or simply seated with dumbbells.

To perform, hold a bar with shoulder-width grip and arms straight toward the floor. As your elbows and back remain fixed, curl your weight toward the chest. Push yourself until the bar reaches the front of your chest, resist weight, and let your body slowly lower down for a full stretch.

Exercise 2: One-arm Dumbbell Preacher Curl

Experts call this isolating movement the best for enhancing overall size.Use a regular preacher bench. To do it, hold a dumbbell with underhand grip while your elbow stays locked in an extended position on the bench. Gradually curl the dumbbell up toward the shoulder, working your arm.

Exercise 3: Incline Dumbbell Curl

Although we use lighter weights than bar curl, this exercise still produces an amazing pump.

Perform it by lying on an incline bench and holding two dumbbells; arms extended downwards. Curl the dumbbells up and be sure to turn the wrists while raising the weights. Return to start position slowly and repeat.

How To Form The Perfect Regimen For Yourself?

For the ones who are in the beginning stages, whereas a basic program involves training your biceps once per week, but with time, it's necessary to target them twice a week.

FOR BEGINNERS Week One

Barbell Curl-3 sets of 8-12 reps

One Arm Dumbbell Preacher Curl-3 sets of 8-12 reps

Week Two

Incline Dumbbell Curl-3 sets of 8-12 reps

Barbell Curl-3 sets of 8-12 reps

FOR ADVANCED Day 1

Barbell Curl-3 sets of 8-12 reps

Incline Dumbbell Curl-3 sets of 8-12 reps

One Arm Dumbbell Preacher Curl-2 sets of 8-12 reps

Day 2

Barbell Curl-3 sets of 12-15 reps

Two days of this program can be repeated over as many consecutive weeks it takes to gain the desired biceps' size and shape.

The Pro-tips To Biceps' Growth

1. Isolate- It's a must for the biceps to be trained in order to grow, and that growth potential can't be maximised if other muscle groups are also joining the set.

Starting light and focusing on proper form is the best way to isolate the biceps. As a result of isolation, each arm works more so you can reap maximum benefits.

2. Overload- In order to let your biceps grow, you have to overload the muscles with volumes more than they're habituated to handling. Yes, the key is forced reps: you push your muscles for few more reps once they've already reached saturation. That's going to break the muscle down, forcing the fibres to rebuild and grow.

3. Pump- When it comes to building greta biceps, many trainers lay serious emphasis on chasing the pump. It instigates the nutrient-rich blood to course through the muscles in greater-than-normal amounts, and that determines growth.

4. Positioning- Positioning implies much more than just doing your curls standing, seated, or lying down. Even where you hold the weight can have its effect on how the muscles engage and, consequently, how they grow. While it's true that most of the curls require your elbows to be at your sides, but learning the proper positioning can result in better overall workout and greater growth, in the long run.

As far as religious training of the biceps is concerned, it's particularly wise to keep things short and simple.

Stick with a plan that works-a plan that's based on multiple basic movements-along with a list of guidelines that are proven to deliver great results. Our methodology has been dedicatedly tested for you to create your own monster guns.

If you have any feedback or queries for us, feel free to drop a comment in the section below. We'd be more than glad to address each one of you.

   
 
Health and Life
  • Brain Tumour Risk Can Be Reduced By Regulating Cell Phone Usage
  • Want To Live Longer? Drink Coffee
  • 7 Important Things Doctors Want You To Know About Losing Weight
    • 7 Major Differences Between Dengue And Chikngunya
    • 5 Best Exercises To Burn Belly Fat
    • Here's Why You Should Let Your Kids Go Barefoot More Often!
      • Why Exercising Is The Key To Healthier Heart?
      • 5 Stretches That Aid In Preventing Cramps
      • Ever Considered Building Muscles In The Pool? Here’s How To Nail It!
        • 9 Best Foods To Fight Morning Fatigue
        • 7 Warning Signs Of Obesity
        • How Can Pets Improve Your Health?
          • Celebrate "National French Fries Day" With These 6 Secrets To Healthier French Fries
          • Which One Is Better? Regular Coffee Or Black Coffee
          • Uterine Prolapse: Risk Factors, Symptoms, Causes and Treatment
            • 8 Common Mistakes People Make When Trying to Lose Weight
            • Solar Eclipse: What Foods To Eat And Avoid Based On Ayurveda
            • How To Get Rid Of Hot Flashes And Night Sweats
              • Want Big Biceps? Here’s The Complete Guide!
              • 7 Things To Avoid While Dining Out To Stay Healthy
              • Working Night Shifts May Increase Risk of Heart Disease, Stroke and Cancer