Biceps! We all want it! Nothing is better than a pair of sleeve-splitting arm. But what is the best approach to building big guns?
Every gym has them. Who are they? The guys (and yes, even women) to do the endless curls in front of the mirror. Your determination is obvious! Clenched teeth, veins popping out of his forehead, grunting madly as they swing weights and occasionally dreams of Arnold Schwarzenegger-sized biceps peak! Unfortunately, this happens all too often.
(And you may even be thinking, "Hey, that sounds like me!"). The determination is there, the will is there, the stamina is there. Why is it that their arms remain the same size measly year after year? Why do some guys have head turning monster arms, while others struggle endlessly to achieve this? What is missing? You do not have a well thought plan! The following are steps to achieve your goal.
Everyone is capable of great weapons! 1) Always warm up: This will get your muscles ready to work and help avoid injury. You can do this by doing a few minutes of cardio and a light set of each exercise before jumping into the heavier sets.
2) Use compound exercises: While isolation movements have their place, basic exercises are king when it comes to building big arms. Be sure you do pull-ups, chin-ups, deadlifts, squats, bench press, and rows. Not only do these exercises to engage more muscle fibers, but it has been shown that they produce and increase testosterone levels body more growth hormones. This will cause your biceps GROW!
3) Intensity: If you are lifting a weight with one arm and are able to talk on the phone with the other, you will not grow your arms. If you train with an intensity not only grow your muscles to react, take the metabolism. When your metabolism is raised, more fat is burned, thus causing your muscles really pop and look bigger!
4) Keep proper form: You need the right form to stimulate muscle growth. You can lift weights until the cows come home, but if your form is to forget about new muscle growth. When lifting, you should always try to maintain perfect form. For example, when performing a lock to hold constant voltage throughout the entire movement from the top downwards. Focus on the head of the movement to the muscle contracting (squeezing). Focus on not "swing" the weight up with momentum.
5) Use the "mind-muscle" connection: There are some bodybuilders who claims to strongly rely on the power of the mind to have to achieve maximum muscle growth. Arnold Schwarzenegger was one of those people. While performing bicep curls, Arnold would visualize his biceps growing in huge, mountaintop. Seemed to work for him, does not it? To do this, you need to visualize with an explosion of energy in order to go to the limit. Focus on "feel" the muscles you work, how you are lifting.
6) Change your exercises: It is important not to do the same exercise from week to week. Be sure to turn off your exercises on a regular basis. The body has a tendency to adapt, if you do the same thing over and over again. Performing the same exercise will do nothing but stunt your growth potential.
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