Hey let's face it there are not many men who wouldn't like bigger arms.
It makes us feel more masculine, they look great and we know they are a big turn on for the ladies.
However a lot of guys seem to really struggle to develop their arms no matter what they do.
So if you want to know how to get big biceps fast then first we must focus on the 2 things you must NOT do.
Stop Training the Biceps too much The first big mistake I see when guys are trying to build biceps fast is that they over train them.
The bicep is only a relatively small muscle and is used a lot when performing other big compound movements especially those where you are pulling weight.
If you are training heavy then the bicep is already working hard however a lot of guys still insist on doing an extra 2 -3 separate workouts on biceps alone each week.
This results in no recovery time for the muscle to develop and grow and can also limit your strength gains.
I would advise to try and cut out isolation work for a few weeks or just limit your biceps training to once a week and see how they look.
Leave your Ego at the door.
Another big problem is trying to lift too much.
Yes it might look good curling up a massive dumbbell but if your form isn't right then the bicep is not really getting worked.
So often you see people rocking back and forth trying to force the weight up meaning that in reality the back and legs are doing the lions share of the work.
Don't get me wrong a little momentum can be ok when getting towards the end of a set but if you can't do more than 4 reps without having to use your back then drop the weights.
I always think that with biceps the quality of the rep is crucial.
Make sure you use a full range of motion with a slow controlled tempo to work the bicep properly.
A quick workout to get big biceps fast So if you just can't resist doing a bicep workout then this is a quick one that I sometimes use if I want to work the biceps separately.
I do these either after a leg, chest or shoulders workout so the biceps are still fresh.
Chin ups - I only go down halfway on this movement and then at the top pause for a second or two squeezing the biceps before slowly lowering myself down.
Go for 2 sets of 10 reps Seated Alternate dumbbell curls- I start on a 45 degree incline then move the position higher until my last set I am sat upright.
This gives the whole bicep a real workout from all angles.
- 3 sets of between 6-8 reps each arm.
Standing Barbell curls against the wall.
- As a finisher I like to take a light barbell and with my back against a wall and feet slight in front of me do some slow curls.
By not allowing your back to move all the emphasis is on the biceps so you can fatigue the muscle really well.
Do 2 or 3 sets of 10-15 reps You should perform no more than 6-8 sets per bicep routine and don't forget to allow at least 48 hours recovery before calling them into action again.
So if you want to know how to get biceps fast remember more is not necessarily best.
Focus on low volume training, high quality technique and give them plenty of rest and I guarantee those guns will start firing up.
It makes us feel more masculine, they look great and we know they are a big turn on for the ladies.
However a lot of guys seem to really struggle to develop their arms no matter what they do.
So if you want to know how to get big biceps fast then first we must focus on the 2 things you must NOT do.
Stop Training the Biceps too much The first big mistake I see when guys are trying to build biceps fast is that they over train them.
The bicep is only a relatively small muscle and is used a lot when performing other big compound movements especially those where you are pulling weight.
If you are training heavy then the bicep is already working hard however a lot of guys still insist on doing an extra 2 -3 separate workouts on biceps alone each week.
This results in no recovery time for the muscle to develop and grow and can also limit your strength gains.
I would advise to try and cut out isolation work for a few weeks or just limit your biceps training to once a week and see how they look.
Leave your Ego at the door.
Another big problem is trying to lift too much.
Yes it might look good curling up a massive dumbbell but if your form isn't right then the bicep is not really getting worked.
So often you see people rocking back and forth trying to force the weight up meaning that in reality the back and legs are doing the lions share of the work.
Don't get me wrong a little momentum can be ok when getting towards the end of a set but if you can't do more than 4 reps without having to use your back then drop the weights.
I always think that with biceps the quality of the rep is crucial.
Make sure you use a full range of motion with a slow controlled tempo to work the bicep properly.
A quick workout to get big biceps fast So if you just can't resist doing a bicep workout then this is a quick one that I sometimes use if I want to work the biceps separately.
I do these either after a leg, chest or shoulders workout so the biceps are still fresh.
Chin ups - I only go down halfway on this movement and then at the top pause for a second or two squeezing the biceps before slowly lowering myself down.
Go for 2 sets of 10 reps Seated Alternate dumbbell curls- I start on a 45 degree incline then move the position higher until my last set I am sat upright.
This gives the whole bicep a real workout from all angles.
- 3 sets of between 6-8 reps each arm.
Standing Barbell curls against the wall.
- As a finisher I like to take a light barbell and with my back against a wall and feet slight in front of me do some slow curls.
By not allowing your back to move all the emphasis is on the biceps so you can fatigue the muscle really well.
Do 2 or 3 sets of 10-15 reps You should perform no more than 6-8 sets per bicep routine and don't forget to allow at least 48 hours recovery before calling them into action again.
So if you want to know how to get biceps fast remember more is not necessarily best.
Focus on low volume training, high quality technique and give them plenty of rest and I guarantee those guns will start firing up.
Source...