BIGGER BICEPS

              BICEPS - MAKE IT HUGE

I can't count the amount of times I've been asked how to get big arms from my friends, guys in the gym, and even at work. There's no telling how many infomercials, bogus ads, and deceitful products there are promising to add huge increases in just a few weeks. Everyone wants guns that hug the sleeve- forget the abs, I just want huge biceps!

Sadly, it's not that easy. If you knew how to get hulk-sized, you wouldn't be reading this. Gaining size on your arms is just like any other body part- there are no tricks or gimmicks here. I remember guys on my football team in high school asking how my arms got so big. It's simple- make sure your arm routine is focused around functional, compound movements. Quit doing curls in the squat rack!

Forget what you heard- building huge arms won't happen in just a few days. Like anything in life, input equals output. It's going to take some serious dedication and consistency to get where you want to be. My arms grew from 12.5" to 16.5" over a period of 2 years. Don't fret though! Here are 3 things I wish I knew when I started that I know will speed up the process:

1. Eat! You have to make sure you are meeting your calorie needs. This is where a large majority of guys go wrong. How can you expect to gain size on your arms and build muscle without giving your body what it needs?

2. Compound movements are crucial here. You workouts have to focus on the heavy compound lifts: deadlifts, squats, bent-over rows, power cleans, and overhead press. These lifts pack a punch- it's because they work! It might sound counter-intuitive, but it isn't. Here's why: your arms grow at the same speed other muscle groups do. You should expect your arms to gain about an inch every 10 to 15 pounds of weight gain. Here's the deal: quit worrying about isolation curls and start squatting!

3. Don't over-train. This is a big deal when it comes to any muscle group, but it is even more important when dealing with your arms. Your biceps and triceps are high volume-body parts that have become accustomed to many repetitions. If you try to blast your arms on top of deadlifts and rows, you won't grow. Schedule in some rest- you need it

What’s commonly referred to as the “biceps” muscle is actually a lot different from what most people think. In reality the biceps only makes up about 1/3 of the arm–the triceps and deltoids (shoulder) make up the other 2/3–and it’s comprised of 3 muscles: the biceps brachii, brachialis, and brachioradialis. If you want toned-up, titanic-sized arms, it’s essential that you hit all 3 parts of the “biceps,” in addition to the triceps and deltoids.

For all biceps exercises, it’s 100% necessary that you follow a 2-2 tempo–meaning, raise the weightfor 2 seconds going up and lower the weight for a full 2 seconds going down.

1. Standing Barbell Biceps Curl

Hits primarily the biceps brachii (the big muscle you flex), but also does a fantastic job of hitting the entire biceps region all at once. Keep your elbows tucked in against your torso, keep your back straight, and squeeze your biceps at the top of the movement. Do NOT rock your body and use momentum during the lift…all that does is NOT work your biceps. Space your hands about shoulder width apart, directly outside of your thighs.

2. Chin Ups

Chin ups work your back, specifically your lats, but they also do a great job of blasting all 3 parts of the biceps, as well as the forearms. Make sure that you lower all the way down  so that your arms are fully extended, and raise yourself all the way up until your biceps are fully contracted. Once you’re able to do 12 chin ups in a set, start adding weight plates (using a chain weight belt) to up the intensity and difficulty. Space your hands about shoulder width apart.

3. EZ Bar Biceps Preacher Curls

EZ bar biceps preacher curls are one of my absolute favorite ways to emphasize the brachialis–which adds thickness and width to the biceps–and isolate the inner/outer heads of the biceps brachii muscle (so that when you flex, your biceps mound looks like it has two distinct parts). They also produce a ridiculously amazing skin-tearing pump.

Sit at a preacher bench so that your armpits rest comfortably at the top of the pad. First do 2 sets with your hands spaced widely apart, and then 2 do sets with your hands spaced with a narrow grip. By changing up the spacing you’re effectively hitting both “heads” of the biceps brachii. Make sure to lower all the way down…

3. EZ Bar Reverse Preacher Curls

Same setup, but instead of using an underhand grip use an overhand grip. In simple terms, flip your hands over after you’re done with the sets of regular EZ bar biceps preacher curls. The reverse variety emphasizes mainly the brachioradialis and forearms. They’re much more difficult, so make sure to use less weight.

4. Incline Biceps Dumbbell Curls.

Incline biceps dumbbell curls are fantastic for emphasizing the lower part of the biceps brachii, giving the biceps a really full, long, sleeve-busting look. Set the bench to a 60 degree angle initially (if you’re feeling really strong and want to make it more difficult, set the bench to 45 degrees) and supinate during the motion–at the bottom of the motion start with your palms facing in towards your legs, and gradually throughout the motion rotate your palm so that it faces forward. The twisting motion makes sure that the motion not only hits the biceps brachii, but also the brachialis.

5. Dumbbell Hammer Biceps Curls.

Dumbbell hammer biceps curls are the best exercise for putting a lot of stress on the brachialis–the muscle primarily responsible for adding width to the biceps. Set up a preacher bench so that your armpit is comfortably resting at the top of the pad and the hold the dumbbell with a neutral grip (palms facing out). Lower down all the way…

6 Seated Concentration Curl

• Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.
• Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.
• Try NOT to jerk your upper body in en effort to help you lift the weight.

   #7 SPIDER CURLS

Start Position: Arms hanging straight down toward the floor, fully extended

1. Arms hanging straight down toward the fl oor, fully extended Lean forward on a spider curl bench (as shown) or the benchless side of a preacher curl apparatus.

2. Hold a barbell with your arms extended and your triceps in contact with lower pad.

3.The upper pad should be snug in your armpits

Finish Position- Elbows bent in the up position of a curl

1.Keeping your upper arms stationary, curl the weight straight up as high as possible.

2. At the top of the rep, squeeze your biceps hard, then slowly lower to
the start position.

3. Perform the reps at a controlled tempo; this shouldn’t be a ballistic movement.