Learn how to build huge arms with this four part series

This is the first post in a four part series on how to build huge arms. This post is all about getting big biceps!

The full series is: PART 1, PART 2, PART 3 and PART 4.

Part 1 of building huge arms - the biceps

Everyone loves the biceps and everyone ones huge ones. A lot of effort goes into pumping those biceps at the gym but it seems not many people do it correctly. I see bad form, bad exercise choice, bad sequence of exercises, bad warms ups… the list goes on.

This post will look at everything you need to know to build huge biceps.

Where are the biceps and how do they work

This might seem like an obvious question. Everyone knows where the biceps are! However, it is important to know exaclty where they are and what they do if you want to train them correctly. Perhaps the reason people train them incorrectly is because they have no idea where they are or how they move?

This is the best image of the biceps I have seen which is from Bodybuilding.com. It clearly shows how the biceps tie into the shoulders and attaches to the forearm. This is important as it gives you some idea of how the biceps is used as a “lever” to pull things up toward the shoulder with the hands.

My brother, an aspiring young scientist, recently explained to me how if the biceps were position higher on the arm up near the shoulder we would all be able to lift hundreds of kilos more due to the change in leverage! Awesome.

So what do you need to know to get huge biceps?

Training the biceps is simple. We don’t have to make it complicated like lots of the fitness magazines want you to believe. However, there are a few simple things we need to know to make our biceps training successful and if we can remember them everytime we train then we will have perfect results.

To get huge biceps you need to:

- know the right exercises
- know how to do each exercise perfectly
- eat right
- rest right

If you make sure your workout has all of these elements covered then you will be on the right track. This post will look at all four.

The best biceps exercises

The first thing you need to know is what exercises work the biceps the best. If you don’t know that then the other stuff doesn’t matter. Here are the three best biceps exercises you can use if you want to hit the biceps hard.

1. The standing bar bell curl
This is the king of all biceps exercises. It has been used by professionals for years and it always brings good results when it is done correctly.

The great thing about the bar bell curl is that it is a raw motion. There is no fluffing around, you just lift the weight the way the biceps lift naturally. And, to add to it, you can handle a lot of weight. The bar bell allows things to be spread out evenly so you can generally whack a few more discs on and not worry about losing form.

To do the standing bar bell curl:

- stand with your feet shoulder width a part
- pick up a medium heavy bar bell with your hands no wider than shoulder width a part
- let the weight relax on your hips
- keep your elbows in place throughout the whole motion (this is key)
- tense your biceps
- using that tension left the weight up to just above your nipples
- tense hard again and slowly lower down to a count of four
- repeat Continue Reading

Learn the best 3 exercises for building huge bicep muscles

Everyone wants huge biceps. They look good in a t shirt and have important functional uses. Here are the three most important exercises that you will need to develop and build some impressive arms.

1. Bar Bell Curl
Yep, you guessed it. The bar bell curl is the most important exercise for building large biceps. It allows you to use a lot of weight and is one of the most fundamental lifts that you need to master.

PRE LIFT

- Start with your feet about shoulder width a part and take a grip on a medium heavy bar bell slightly less that shoulder width.
- Stand up and let your arms relax so that the weight hangs by your hips.
- Adjust your grip so the weight is balanced.

LIFT

- Tense your biceps and using that tension lift the weight up without moving your elbows from their position.
- When the weight gets to about the height of your nipples tense your biceps again.
- Lower the weight very slowly so that it reaches the start point after a count of four seconds.
- Begin the next repetition without taking any rest at the bottom position.

2. Cable Curl
The cable curl is done with almost the same technique as the bar bell curl. However, the added tension of the cable means that you get a much more comprehensive workout. After a few sessions on the cables you will find your other curling motions will be able to handle more weight. You will also see better performances with the chin up and other related biceps exercises.

PRE LIFT

- Set a good amount of weight on the lowest cable setting.
- Attach the two handed bar attachment. Continue Reading

Want big biceps? You need the concentration curl!

The concentration curl is one of the most basic biceps exercises there is. However, this exercise has a hidden power that can help you grow a huge set of guns.

What is the concentration curl?
Before we get into why the concentration curl is so good we have to take a look at what it is exactly.

To do a concentration curl you take a dumb bell and sit on a bench that is high enough that your butt is a bit above your knees. Placing your free hand on your corresponding knee place the weight inbetween your legs and pick it up. Tensing your bicep muscle curl the weight up while your elbow is resting on the inside of your leg. Once the dumb bell is as close to your shoulder/chest area as possible hold it there and then slowly lower it back down to the starting position.

In this exercise you must be careful not to lean back. This takes the emphasis off of your biceps and starts to bring the shoulders and other muscles into play. Your arm should be position so that it is only your biceps doing the lifting.

Why is the concentration curl so good?
Many people look over the concentration curl in favor of exercises that allow them to lift more weight. They feel that the bar bell curl and the alternate dumb bell curl will bring them better results because they can do heavier sets. However, it may be the case that the opposite is true.

If, for example, someone is pumping out some heavy sets with the bar bell they may find that their technique is a bit sloppy. It doesn’t really matter how much you can lift, if your technique is average your results will be average too.

And that is why the concentration curl is particularly good. It is the precise movement that you need to master in order to be good at biceps training. And, many people find that they can only handle a small amount of weight. This is normal and it is a good thing because it is teaching you how to isolate your biceps effectively.

Conclusion
If you aren’t seeing the results you would like with your biceps then try switching back to a few sets of concentration curls at the start of your biceps workout. Keep your technique clean and very strict and you will see much better progress.