September 4th, 2009

I bet that at the top of many bodybuilders wish list are a huge pair of biceps. Of course having big guns will gain you lots of respect instantly. So, why is it then that so very few people whilst they remain dedicated to their search for big biceps still remain with their sleeve banging against there biceps in the breeze.

Well, it may be of interest to you that this small muscle is often very poorly trained. By that I mean so many bodybuilders try to build bicep muscle mass in completely the wrong way.

Here a number of guidelines will be put firmly down that will ensure that you can grow big biceps in the shortest possible time. So here is out brief biceps guide how to build muscle up fast.

1) Your guns get loads of work already in rowing exercises that you will probably have in your back routine. Therefore focus on improving on these exercises and your guns will naturally get larger.

2) Don’t overtrain your guns. This is easily done, as already mentioned they are worked heavily on back exercises so stick to a absolute maximum of 4 sets of specific bicep work and in fact two sets will be plenty for most people.

3) Select the best exercises. The number one bicep mass builders are underhand pull ups and rowing movements. If you simply have to do more sets for you biceps then try standing barbell curls. Avoid seated concentration curls – exercises like these are designed as shaping and carving exercises to shape arms that already have a lot of muscle mass. If that is not you then stick to the other exercises.

4) Do reps in the 5-7 range to stimulate the most growth in muscle size. Ensure your progression by hitting the targets in your training log. This ensures you will have motivation as you are trying to beat your previous pbs. Next up muscle building nutrition.

5) Are you getting the required amount of calories in your body. You need to be taking on enough calories to ensure that you can support the muscle growth you want. eat at least 5 times per day measl containing: pastas, fruits, leafy greens, lean white meats and such like. These are the types of food that will provide qulity nutrional calories that will boost your growth.

6) Are you resting enough. You are probably aware of the fact that muscles don’t increase in size and grow whilst you are actually working out, they do it whilst you are resting. So, don’t you think you should be ensuring you get enough rest time to ensure they grow. You might as well stop now if you are not doing this.

So there we have it, our brief muscle building guide to biceps. Check you are following those guidelines and you may just boost your bicep size and build muscle mass quicker than you expected. just Hit it!

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