How to Build BIG Thick Bicep Muscles
How to get started building bigger biceps
Building big thick bicep muscles is not that hard. It just takes a bit of bodybuilding. You need to know which exercises are worthwhile doing and how the rest of your workout affects the biceps growth.
A bit about nutrition is a good idea as well. The Biceps Brachii is made up of two different heads and make up about 1/3 of your upper arm. The biceps are one of the most popular muscles no matter where you go.
Think about it for a minute, when someone asks to see your muscles do you flex your calve muscles or do you flex your biceps for them? If you have big thick muscular bicep muscles you will look more impressive in and out of your clothing.
In order to build your bicep muscles quickly easily and in the most efficient way you will want to focus on the inner larger head in your weightlifting program.
The outer smaller bicep head is developed better with exercises where your thumbs are in the up position like doing dumbbell hammer curls for instance.
The inner larger head responds well to mass building exercises. If you want to build your biceps then you will want to train your back muscles at a maintenance level meaning you don’t want to try to build back muscle at the same time or you will end up over training your biceps.
How to start setting up your weight lifting workout
For your workouts while trying to build massive biceps make sure to give yourself enough time between back workouts and bicep workouts or train them on the same day in order to let your body fully recover before the next workout for those muscles.
Train your biceps twice a week alternating exercises each workout to keep your muscles working hard to adapt which will force them to grow super huge. For your 1st bicep workout of the week you are to do barbell curls with strict form holding the bar with your hands just wider than shoulder width.
Keep your repetition range between 8 and 10 reps. Perform one warm up light set and then three work sets increasing the weight each set. If you can perform more than 10 repetitions then the weight is to light. If you cannot perform 8 repetitions then the weight is too heavy for building muscle so lighten up the barbell.
For your 2nd bicep workout of the week perform standing or seated dumbbell curls using the same repetition and set scheme as the 1st bicep workout of the week.
Make sure to keep each bicep workout at least 3 days apart so your muscles will have time to heal and grow.
It is easy to overtrain your arm muscles because they are involved in so many other exercises. Train like this for 6 to 8 weeks and you will notice your guns growing big time.
Remember it is always good to switch things up so feel free to substitute other bicep exercises if you feel the barbell and dumbbell curls have stopped working.
There are not a lot of different exercises you can do for biceps so using the ones you know and changing angles and hand positions on the bar will help change things up enough so you will grow.
Some great bicep exercises include of course the barbell curl, standing or seated dumbbell curls, seated incline dumbbell curl, EZ bar curl, dumbbell hammer curls, seated preacher curls, concentration curls.
There are variations for the ones I have mentioned and some others I didn’t mention because I don’t think they are good for building mass.
Two Things You Need to Build Muscle, Rest and Nutrition
In order for muscle to grow you must take in more calories a day than your body requires to maintain itself and you must consume quality proteins throughout the day.
The rule of thumb for intake of protein to build muscle is approximately is 1 gram of protein per pound of lean body weight.
There are mixed thoughts on this. I find it is better to take in more protein than recommended than not enough which will end up breaking muscle down over and over and not having it grow bigger and stronger.
You will know you are not getting enough when you notice you are not as strong as the weeks previous workouts.
Rest is another important factor when trying to build muscle. Sleep as much as you can and your body will reward you by growing bigger and stronger.
Sleep your 8 or 9 hours a night and if you have the luxury take a nap every afternoon when in a mass building phase. A lot of people do not nap. When lifting weights napping is very beneficial.
Good luck growing your massive thick huge bicep muscles.