The Top 2 Bodybuilding exercises For Biceps - Neglect These and You'll Have tiny Biceps Forever

By: Vin Parkman

A good amount of guys which spend any period of time at all in the gym want well developed and muscled bi's. You can show them off in a tee shirt and they cause you to appear strong. There are so many bodybuilding exercises for bi's that nearly all guys do way too many and just over train their bi's completely. This is why nearly all guys can never make their bi's get bigger. In a world where individuals assume that more is better I can tell you that the rule will not apply with bodybuilding and arm training. Too many bodybuilding exercises and sets and your biceps will not be able to recover in between workouts and they will never develop. To make your arms get bigger all you essentially need is two exercises. These 2 exercises will make your arms pop if you employ them together.

Close Grip Reverse Chin Ups

The 1st of the muscle building exercises that you simply need to use to get bigger massive arms is the close grip reverse chin up. Yes, this is simply a pull up along with a reverse grip plus your hands only about 6 to eight inches spaced out. Anytime you are doing an exercise where you physically have to move your body thru space your muscles adapt quicker because it is a functional strength exercise. That is why things like squats, deadlifts, chin ups, and dips are so valuable at building total body mass. Do 4 sets of six to 8 reps of reverse chin ups. Pull yourself up as quick as you can plus lower yourself down slower with a count of about two seconds. Rest about 2 minutes in between sets and hit another set. If you are able do more than only six to eight reps it is time to add some resistance. You'll need one of those belts with a chain around it to strap weights on. If you do not have one of these you can cross your feet and place a tiny dumbbell hanging from them. Or get a jump ropeand tie a 5 to ten pound weight around your waist. Add just enoughextra weight so that you are attaining the six to eight rep range.

Standing Bicep Barbell Curls

Nothing fancy here at all, just a straight or cambered curl bar with several plates on the end. The perfect muscle building exercises are usually the best movements with free weights. Strict form is the crucial part of a barbell curl if you want them to make you grow. Keep your back straight together with your elbows tight to your sides. Do not use momentum to get the weight started up. If you need to swing the weight up then check your ego and lower the weights. You want your biceps to be burning at the finish of the set rather than your lower back and delts. Do four sets of this for six to 8 reps. Don't forget that the form is actually the key here since you're looking for max bi's stimulation. Once you get to six or 7 really strict reps you can cheat on 1 to get to number eight but that is it. Do not raise the bar till the reps are all strict.

Increase the weight

Do not let the simplicity of this muscle building routine deceive you. If you stick to this for 6 weeks your biceps can get bigger but you need to make certain you're consistently increasing the resistance plus the amount of reps you execute. If you are doing the actual same amount of work each time your body will notrespond with new gains in muscle. Push it harder every workout and watch those biceps swell up with these 2 muscle building exercises!

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