How to get big biceps fast - 3 Exercises to Get Big Arms
How to get big biceps is one of the first questions many beginner and amateur bodybuilder ask . In fact, just under 35 million people ask Google this question every month! Why do so many people want to know how to get big biceps ? Well put simply, owning a pair of biceps fully defined hard rock will do wonders for the appearance of someone, not to mention confidence . Whether to pick up girls or enter a bodybuilding competition , having big biceps is pure gold . However, knowing how to big biceps and focus only on them is one of the biggest mistakes beginners victim .
Before I get down to the nuts and bolts of building big biceps, first let me give you a quick and dirty lesson in anatomy ...
To make awesome weapons, like pro, you 'll want to work the three main muscles that make up the arm.
Such as the biceps , triceps and forearms . The work of these three combined with a balanced training program and nutrition plan and you'll be well on your way to building big guns fast muscle groups. It is important to note that the biceps consists only 1/3 of the upper arm , therefore , obviously triceps catch another 2/3 of the upper arm .
OK , lets get into the nitty-gritty . I will give three of my favorite exercises I used to build big biceps and triceps fast .
How To Get Big Biceps Fast - Biceps - Standing Barbell Curl
This exercise is undoubtedly the best performance of building mass , you can possibly do to get big biceps. The aim of the date barbell curl is to develop the overall size of the biceps. It was an exercise highly regarded throughout history bodybuilding for many pro bodybuilders like Arnold Schwarzenegger, Frank Zane, Lou Ferrigno and Ronnie Coleman, to name a few . You should do this exercise one of your best friends.
Performance: ( 1) Stand with feet shoulder width apart and grasp the bar with a supine, hands on shoulder width . Let the bar hang at arm's length in front of you . (2) Curl the bar at a place in a wide arc and put it as high as you can, with your elbows close to the body and stationary. Fully flex upwardly . Weight decreased again following the same arc and resist the weight all the way back to the starting position .
Perform 3 sets of 6-10 reps ( perform 2 light warm-up sets followed by 3 working sets )
How To Get Big Fast triceps - triceps - Lying triceps extensions
The purpose of this exercise is to work well triceps all the way from the elbow down to the lats , in particular, the large inner head of the triceps. The triceps muscle (Latin for " three-headed " muscle of the arm, it is called a three-headed muscle because there are three bundles of muscle, each of different origin , bringing the elbow ) is the large muscle located at the rear of the upper arm that is 2/3 of the mass of the arm.
Performance: ( 1 ) lie along a bench , his head just off the end with knees bent and feet flat on the bench. Take hold of a bar ( preferably an EZ curl bar ) with an overhand grip , hands about 10 inches . (2 ) Press the weights until your arms are locked out , but not directly above your face. Keeping the elbows stationary , lower the weight down after your forehead , then press back to the starting position , stopping the vertical to keep the triceps under constant tension .
Perform 3 sets of 6-10 reps ( perform 2 light warm-up sets followed by 3 working sets )
How To Get Big Fast Forearm - Forearm - Wrist Barbell Curls
For those who have tried this exercise, you will understand how it is incredibly effective for building strong flexor muscles and a handful of lock jaw. Having forearms lean and big biceps - triceps , it's not cool so do not neglect this exercise.
Execution : Grab hold of a bar with a supination , hands close together. Straddle a bench with your forearms resting on the bench, but with your wrists and hands hanging over the end of the bench . Lock your elbows against your knees to help stabilize. (2) Bend your wrists and lower the weight to the ground. When you can not lower the bar any further, carefully open your fingers a bit and let the weight roll down on the palms of your hands.
Roll the weight back in your hands, forearms contract , and lift more than you can without letting your forearms come off the bench weight.
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