The guns. The biceps. They are the most attention-grabbing part of any man’s body. And why shouldn’t be? Whether you like it or not, your biceps are the most visible part of your body. Women checking you out will certainly not miss to graze over your shoulders and your upper arms. So you shouldn’t neglect working out those biceps.
I don’t believe you’d want to neglect bicep workouts, though. Walk into any fitness center these days and you would be surprised at how many of the gym members are doing exercises that focus on the biceps. Around 90%, I’d say. That is how important the biceps are. Unfortunately, not everyone knows exactly how to pump them up, so even when everyone wants ripped arms, not everyone has them.
For a beginner like you, here are the basics:
Bicep workouts : 1+Know your anatomy.
No self-respecting body builder should call himself a body builder without even knowing the different muscles in his body. Do your research. You will realize that beefing up your upper arms does not translate to working solely on the biceps. Get a cross-section image of your arms and you will see that majority of it is made up of the triceps. So, in essence, if you want to have great-looking, muscular arms, you also have to train the triceps as well.
Bicep workouts : 2+Push yourself to the limit.
The key to setting off a growth response in your muscles is some kind of a shock therapy. There really is no point in lifting weights that you are comfortable with. Go beyond your comfort zone and settle for training with heavier weights and lesser repetitions. Don’t focus too much on adding more reps than six to eight per set. Training the arms too much will likely cause fatigue and can over-train your muscles. Alternate this with lighter exercise from time to time to keep your muscles from getting used to the exercise.
Bicep workouts : 3+Boost intensity, occasionally.
Negative training (performing only the lowering phase of an exercise) and forced repetitions are powerful ways to boost intensity. Throwing in a sporadic intensive session is definitely one giant step towards faster muscle growth, but it could also lead to overtraining, fatigue, or injuries if you don’t keep a check on it. Ideally, this one giant step forward should be followed by two steps backwards, so tone your training sessions down after this intense one or, better yet, rest for a few days before going back.
Bicep workouts : 4+ Vary your routine.
Another important thing to remember is to always keep the muscles guessing. This gets them working all the time and preventing them from reaching a phase where they have gotten used to everything you are doing. Even something as simple as switching from the EZ bar to a pair of dumbbells can keep the biceps working. Or you can reduce your weights to half the weight you normally lift, but this time, add more reps. The changes don’t have to be that big, and you can always go back to the original routines if you want to. The key here is to always surprise your muscles.
Bicep workouts : 5+ Stretch your muscles.
This gives them a pump of fresh blood and nutrients to help them recover faster and grow bigger. Stretching will also lengthen the muscles, helping them prevent injuries from your planned intensity boosters.
Bicep workouts : 6+ Get some recovery time.
You might not believe this, but your muscles grow the most when you’re not doing anything. Well, actually, they grow the most when you take a rest after a hard day’s strength training routine. A restful sleep is a vital component of any biceps training routine. The good old eighthour sleep advice we’ve been taught in pre-school is still the ultimate standard even for adults looking to beef up their bodies. Some say you should also sneak in a half hour or an hour of naptime in between lunch and the late afternoon.