How to Build Arm Muscles- Get Big Biceps
There are some very basic principles of bodybuilding and muscle building you should know for building biceps. Create enough stimulus and stress on your muscles, and they will grow. It’s as simple as that. You do not need fancy workouts and fancy exercises to build muscle. Simple, basic workouts without using many of the so called “advanced” training techniques will help you build muscle mass and strength. Just keep some basic principles of muscle building in mind:
- Use heavy weight to overload – using a weight that allows you to perform only 4 to 6 reps
- Low volume training sessions – all your really need is three exercises per body part, for a total of about 8 to 10 sets each workout sessions.
- Low volume and heavy weight translates in to high intensity, but short training sessions. When you work at maximum intensity each training session, it should not last more than 30 to 40 minutes. Anything longer, you’re holding back with your lifts, resting too long, or both. Keep it short and sweet.
- Focus on compound lifts to build muscles – compound exercises such as clean and press, squats, deadlifts, and bench presses are the best for building muscles.
See how simple that is? Muscle building is not complicated, and does not need to be complicated. Are you following a high rep / low weight type of workout, and wondering why you’re not gaining any muscle? Put some of these ideas we listed above to use, and you’ll quickly see the level of muscle and strength gains you can achieve.
By focusing on simplicity, and working with the basic compound exercises, you will be able to block out much of the noise that detracts you from building muscle and true strength. Many of the so called “advanced” training principles you read from magazine are nothing but fillers for their advertising packed publications. In your training sessions, remember to use heavy weights, low reps, compound exercises, and keep your workouts short and sweet.
4 Best “Huge Guns” Exercises
So you want huge guns? There is nothing more impressive then big arms, just ask 7 time Mr. Olympian, Arnold Schwarzenegger who had some of the impressive arms of all time. But why is it that no matter how much you work at it, your arms seem to grow at such a slow rate. It comes down to knowing the anatomy of the body. The arms are not all about biceps, they include the supportive muscle called the brachialis as well as the tricep. So in order to get Schwarzenegger-ish arms you need to develop all three. Here are the exercises you need to do in order to grow these three areas:
Tricep Push Downs
Attach the rope to the upper pulley, stand straight with tummy tight. Grab the rope and keep the elbows tight to the side and pull down. Feel the burn in the tricep and make sure to squeeze at the end.
Standing Cable Curls
Attach a straight bar to the lower pulley and stand with your legs shoulder width apart, keep your back straight and stomach tight, again shoulders down and back. Focus on the bicep and make sure you curl up with intensity and focus on the peak. This is less for bulk and more for shape.
Stand upright, shoulders down and back. Hold two fairly heavy dumbbells, with your arms down to your side and palms facing each other, curl up with both arms at the same time. Make sure to get an extra squeeze in at the end. If you want to intensify the workout, bring arms down with palms slightly facing the ground.
Reverse Scott Curls
Sit down in front of the support pad, grab the bar with palms facing down and curl up. Try to keep elbows in still. If you want to give your forearms an extra workout, bend the wrist slightly up.
Bonus Workout: THE ROCK’S BICEP TRAINING TRICK WILL EASILY HELP YOU BUILD BIGGER BICEPS
For bigger biceps, take some tips from The Most Electrifying Man In Sports Entertainment
The Rock is nowadays renowned as much for his bodybuilding exploits as his time with WWE, and there’s good reason for this.
He employs virtually every trick in the book in order to build muscle mass – such a meticulous approach to training can help anyone stuck in a rut.
Recently, The Rock has launched a new collection with sportswear brand Under Armour, which was accompanied by a workout guide. Within this was a bicep-building arm workout which the former WWE Champion shared to his Instagram account. Taking a preworkout supplement gives you the boost you need to push through the workout.
The Rock’s preferred method of bicep-building uses 21s, a form of extended set training comprising three lots of seven reps on the EZ Bar Bicep Curl.
- Seven reps from the top part of the lift down to the middle
- Seven reps from the bottom part of the lift up to the middle
- Seven full reps using a full range of motion
By the 21st rep, your arms will feel like they’re on fire. But that’s no excuse just to throw the weight up – each rep needs to be controlled and performed with optimal technique.
Bicep curl the correct way
- Grip the bar with arms shoulder-width apart
- Your palms should be facing up towards to the ceiling
- Make sure you keep your elbows tucked in
- Don’t move your upper arms, this ensures tension remains on the bicep
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21 inch Gun salute. Hellish bicep 💪🏾 finisher I love called 21’s. 7 reps from the top going only half way down. 7 reps from the bottom going only halfway up. 7 full reps. And pushing past your pain threshold to squeeze out a few more extra reps is where success and magic happens. THANK YOU for making my #BendBoundariesCollection a very big success for #ProjectRock & @underarmour. AVAILABLE NOW at @dickssportinggoods and in my LINK UP TOP ☝🏾☝🏾 #DwayneJohnsonTraining