How Do I Get Bigger?

Training biceps with Flex magazine

How to train and build massive Biceps using dumbbells. In order to have big guns you have to work out properly and if you focus you will be able to build and train huge arms| biceps

Everyone wants big guns, arms that display the endless hard hours you put into the gym on a weekly basis. As a bodybuilder I’m sure you agree having big biceps that lack detail and vascularity is like having a gun with no ammunition. Try these two exercises in this video that will help keep your arms fully loaded at all times and Blast your Biceps into Oblivion!

Getting muscular biceps might seem like a no-brainer to some people, but there’s more to it than you probably think.  Getting a muscular physique is a tough challenge, and getting muscular biceps isn’t much different.  This is due to how the body uses and distributes fat – you can’t spot reduce anywhere, so you’ll need to lose fat overall (and gain muscle) if you want your biceps to appear muscular.  With that in mind, I’ll discuss my two favorite biceps exercises and give some advice on how to lose fat while gaining muscle with a good diet.My absolute favorite biceps exercise is the incline dumbbell curl.  This is a great exercise because it offers a superior range of motion and is very hard to cheat with.  Not only that, but you can also hit the outer head of the bicep by curling out to the side instead of straight up.  This is a fantastic and versatile exercise that’ll build a huge amount of mass and give you a great peak on your bicep.  The only downside to the incline curl is that it doesn’t hit the brachialis that hard, which is the bottom part of your bicep and is actually a muscle that runs under the biceps during the length of the upper arm.  You can rectify this, however, by doing incline curls as if you’re doing a hammer curl.  You’ll need a less steep incline, most likely, but it’ll offer the best of both worlds and will bulk up your biceps like no other.My next favorite biceps exercise isn’t a traditional one, but it’s great for building a good peak and also making them appear wider.  That exercise is the chin up.  It’s important to note the difference between a chin up and a pull up, since many people don’t know it.  You do a chin up with your palms facing you, which means you’re also flexing your elbow while going up.  This puts a ton of stress on your biceps and your forearms, which’ll give your entire arm a great defined look.  Not only that, but the chin up also works your shoulders and lats really hard too, which means you’ll have a great cut between your delts and biceps.While good exercises are important for getting muscular biceps, you’ll also want to have a good diet.  If you’re looking to lose fat to reveal your arms, then you’re going to want to increase your protein intake and decrease your carbohydrate intake.  I don’t recommend altering your fat intake that much, as it should continue to sit between 10-20% of your total calories.  Any less and you’ll start to lose some cognitivie function, since fat is so important for your brain.  With that in mind, you’ll also want to eat less than you burn.  You can tell if this is happening if you feel hungry.  If you do, then don’t eat because that’s exactly what you want to happen.If you follow these types, you can have muscular biceps in as little as 8 weeks.

People usually regard their biceps as a glamour muscle largely because they are visible as compared to your leg muscles which are usually hidden in your pants. This is why you will see people working out to build big biceps more than they will work on their, say calf muscles. The problem is that in order to add inches of muscles to your biceps, you must know how your biceps will react to your workout training. Your biceps will respond to certain stimulus better than others, just like any of your muscle groups, they have their own preference for certain training stimuli. So instead of mindlessly curling the weights and hopping from one bicep station to another like a gym monkey in the hope of getting your biceps to grow big, all your training will be futile if you do not adhere to certain principles to add inches of rock solid muscle on your biceps.
• Width Of Grip In Bicep Curls – Do understand that the width of your grip when training your biceps do make a difference. A wide grip on the barbell works harder on your inner biceps whereas a narrow grip targets the outer biceps. This is where you can carve and sculpt the shape of your biceps.
• Consistent Bicep Tension – When curling to the top position, do not bring your forearm up to be perpendicular to the floor. In doing so, you will actually be easing the load on your biceps and you are thus allowing your biceps to rest in between reps. Similarly when lowering the weights, you should not let them lower all the way, but keep a little bent in your elbows at the bottom position. In other words, always maintain bicep tension during a given set of exercise.
•Arm Movements – Working your biceps with dumb bells allow you to work your biceps through elbow flexion and hand supination. This allows your workout to have more variation and hitting different angle of your bicep muscles and at the same time, varying the parts played by supporting muscles. When working with barbells, your grip is one of supination which helps in maximizing bicep contraction to force new muscle growth.
•Isolation Bicep Exercises – Exercises like the preacher curls and concentration curls isolate your biceps and prevent supporting muscles like your deltoids from kicking in. Isolation exercises force your biceps to contract and work harder activating new growth and forcing your biceps to have that “peaked” look.
•Mix Your Exercises – Change exercises and routines after every few weeks. Instead of doing barbell curls, then hammer curls, reverse your routine with doing your hammer curls then follow up by barbell curls. This is only one example of so many variables you can use when you are executing your bicep exercises to add inches on your biceps and forcing your muscles to grow big. The idea is to keep your biceps guessing and to prevent them from adapting to your routine and hitting a plateau.
There you are, keep these principles in mind when working out your biceps and watch your guns peak explode in size.

Attention Bodybuilders; Here is a Fundamental Muscle Building Truth
 
 
Most of us who do bodybuilding or lift weights are doing it to get bigger and stronger. If this is you, then you may find this interesting.
Having seen a number of people working out in gyms, having spoken to a number of friends and colleagues who train with weights, and having seen a lot of posts in various bodybuilding forums, I have some bad news for you;
You’re going about it the wrong way!
It seems that most folk who do bodybuilding don’t have a clear idea of what their goal is, or how to achieve it judging by what they get up to when they work out, because most of the routines they are using are just plain wrong.
That explains why they’re wasting their time doing dumbbell flyes or bicep curls, or tricep kickbacks, or preacher curls, or hammer curls, or any other exercise similar to these.
The fundamental truth they’re all ignoring is this: