In every gym that you go to, you will see people pumping their biceps.
Biceps along with the pecs and abs are sometimes called vanity muscles because they are the most visible and therefore commands the most respect.
Invariably, when you ask someone to show you his muscles, he will probably flex his biceps.
I know this because I am always flexing my biceps.
Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds.
So, to have an impressive arm, you must build your triceps too or the effort on your biceps will not show good results
Many people fail to realize this and that is why you see them doing curls after curls without much improvement.
But We will touch on triceps exercises in another article.
For now, let’s talk about biceps.
The biceps muscles are a pair of muscles located in the front of the upper arm.
They are responsible for flexing the elbow joint and rotating the forearm.
The biceps muscles consist of two heads: the short head and the long head.
The short head originates on the coracoid process of the scapula (shoulder blade) and the long head originates on the supraglenoid tubercle of the scapula.
The biceps muscles insert into the radius bone of the forearm.
The biceps muscles are involved in a variety of upper body movements, including lifting, pulling, and carrying.
They also play a role in stabilizing the shoulder joint and contributing to good posture.
Strengthening the biceps muscles can improve your upper body strength and functional abilities and can also contribute to a more aesthetically pleasing appearance.
Now that you know about the biceps, let’s talk about the best way to increase and build your biceps muscles.
The biggest mistakes most guys have when trying to build biceps is that they rely on the same bicep curl exercises that either do not effectively target both heads of the bis or the body adapts to the same exercises and hence there is no growth.
To build bigger biceps, you’ll need to follow a consistent routine that targets the biceps muscles, using a variety exercise that target the biceps muscles including staples like barbell curls, hammer curls, EZ bar curls, incline dumbbell curls, and preacher curls.
BUT if you want to rapidly increase your biceps ad ensure that you are targeting all the muscles, then you also need to include exercises like lower curls, zottman curls, iso curls, cross body hammer curls, drag curls, wide curls and more.
The other thing you need is proper form and technique…if you are not using proper form when performing biceps exercises to avoid injury and ensure that you are effectively targeting the muscles.
To fully challenge the biceps muscles, vary your rep ranges and incorporate both high-rep and low-rep sets into your routine.
Of course, ensuring that you use progressive overload is key.
To continue making progress and promoting muscle growth, it’s important to gradually increase the weight you are lifting over time.
Today I have biceps workout that comes from my Total Body Terminator 5 Day Bodybuilding Split 4 Week Program where you focus on single body part training.’
And when you combine this advanced type training with the metabolic protocol, not only do you get an overload in volume with each body part, but workouts are only 15 minutes, and you get the adequate rest and recovery before hitting that body part today.
Here is a demo of the Biceps Workout using some of the exercises we talked about above… that will blast your biceps
Final Build Biceps Tips
Focus on the movement of your biceps all throughout the motion. Don’t lift weights that are too heavy that will compromise your form and techniques to show off.
By slightly turning and squeezing, you’ll build more peak on your biceps.
Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the next set.
Remember to change the order of the exercises you perform after 4 weeks to shock your biceps into new growth and watch those arms grow
Don’t forget about nutrition: In addition to exercise, proper nutrition is crucial for building muscle. Make sure to consume enough protein, carbs, fats, veggies/fruits and calories to support muscle growth and recovery.
Remember to be patient, as building bigger biceps takes time and consistency. It’s also important to listen to your body and allow for adequate rest and recovery between workouts.
If you want the full follow along biceps workout along with the full Total Body Terminator – 5 Day Bodybuilding Split 4 Week Program, then click the link below and learn how to build massive biceps along with building overall muscle while burning fat.