Workout For Bigger Biceps

Workout For Bigger BicepsThe Bigger Biceps Workout Routine

Today I’m going to share with you a workout for bigger biceps you can do today.  This comes courtesy of Vince Delmonte and Lee Hayward who are both excellent trainers when it comes to packing on muscle.

In this video, they walk you through a basic bicep arm workout designed to add size.  Check out the video below.

What Is The Secret Behind This Bicep Workout For Adding Size?

The answer is the way they order the bicep exercises.  They start with a heavy, compound movement that works the muscles most at the mid-range.  Then they go to a movement that emphasizes the stretch on the biceps which is an incline curl.  Finally, they go into a movement that hits the biceps most at the peak of the contract.

By ordering your exercises in this way, it allows you to really hit the muscle from all angles.  Now I know some people out there say a muscle can only contract all at once, and there’s no point in targeting different angles.

But there IS truth to the idea that the body adapts to a specific demand.  Emphasizing just the middle portion of a movement for instance won’t necessarily lead to as much strength at the extreme points of the exercise.  This is too complicated to get into, but just understand it’s helpful to do a variety of bicep exercises that tax the muscle at each range of motion.

Luckily for you, you can just follow the simple outline here and get these results:

  • Bicep Exercise 1: Mid Range – Barbell or Dumbbell Curls, Chin-ups, Preacher Curls
  • Bicep Exercise 2: Incline curls, Leaning Back Barbell Curls
  • Bicep Exercise 3: Concentration Curls, Cable Curls, Superman Curls


 

What Is The Best Arm Workout Routine For Mass?

Best Arm Workout RoutineWhile there is no one single best arm workout routine that men can use to add pure mass to their arms, I suggest using an arm specialization exercise plan if you’re really needing to add a lot of size quickly and easily.

What is an arm specialization routine? It’s a routine that focuses heavily on overloading your biceps and triceps, often exercising them 3-4 times a week, while doing just enough work

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for your other muscles to simply maintain size. This is typically done for 4-6 weeks to really blast the arm muscles, then you would go on to another more “basic” routine to let your arms recover and grow.

Why does a specialized arm workout routine build mass so well?

If you’ve been working out for a while, you may remember what it was like when you first started and were able to add muscle and strength fairly quickly. After a period of time however, the gains slow down.

While it would be nice if one could simply keep adding extra sets or more workouts to keep growing, this can lead to over training.

Since your body has a limited recovery ability, you can’t keep adding more and more to your workouts. But you can train a muscle group far beyond normal to add significant amounts of mass and strength to them if you reduce training for your other body parts.

Think about it like this. If you can naturally add 5 pounds of muscle over the next 6 months to your body, that might not be that much of a visible improvement spread throughout entire body. But if you focus on adding 5 pounds to just your biceps and triceps, and perhaps only one other muscle group like your chest, then those 5 pounds would make a huge difference in your physical appearance.

An important part of making these routines work however is to make sure your form is rock solid. That means you can’t just move the weight from point A to point B, but must create conscious muscular tension, something pro bodybuilders have mastered that allow them to see incredible gains doing seemingly ordinary exercises.

Finding the best arm workout routine gain size

There are a few trainers out there who specialize in adding size to the arms. One of the top arm workouts is Dan Trink’s “2 Tickets To The Gun Show” program. People have reported gaining almost 2 inches in their arms in 4 weeks on this routine! The biggest warning that I have is that it is very intense and not recommended for beginners. In fact, beginners should focus on adding overall size to their body and not just focusing on their arms.

Another great arm exercise plan is from the master of arm training Charles Poliquin. Check it out here.

Visit the homepage for more of the best arm workouts.