How to Get Bigger Biceps in Three Steps
The biceps are one of the most frequently-trained muscles by people at the gym. However, it’s difficult to obtain all the benefits associated with strength training, such as muscle volume and definition. For this reason, in this article, you’re going to learn how to get bigger biceps in three steps. Take notes!
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One of the first things to keep in mind is that you’ll never have big biceps if you’re lifting too little weight. In addition, to build bigger arms, you must first increase your overall muscle mass, gaining strength, and eating more calories than you burn.
Also, don’t forget that muscles grow when they’re at rest. For that reason, you should give your arms a break. That way, when you’re resting, your muscles have a chance to recover, rebuild, and get bigger and stronger.
You may already know that carrying out a variety of different exercises can help make your arm workouts more versatile and effective. However, it’s important to understand the following key concept of weight lifting. The truth is, simply changing up your exercises doesn’t always mean that you’re strengthening your biceps in a different way.
In fact, if you want to get bigger biceps, you need to be clear on a few key aspects. Pay attention: below, you can read about everything you need to know if you want to achieve your fitness goals and get bigger biceps.
Phases to get bigger biceps
1. Add more weight progressively
First of all, if you want your arms to grow, you basically need to overload your muscles. This way, you’ll continually challenge your arms to put in more effort and get stronger. In other words, you need to gradually increase the amount of weight you lift in order to make your arms stronger.
In order to efficiently increase your muscle mass, you need to keep the weight heavy and continue to add more over time. As a result, this causes more muscle damage and, ultimately, growth.
In fact, to get bigger biceps, you have to make sure you’re lifting the right amount every week, but also the right amount of repetitions. This means that you have to evaluate the total amount of repetitions and sets you do. The heavier you lift, the fewer repetitions you can do before the symptoms of overtraining appear.
Therefore, if you’re looking to increase your muscle mass, you need to stimulate the biceps by putting them under pressure for an extended period of time. If you’ve been working with sets of four to eight repetitions and you aren’t getting results, it could be because you’ve subjected your biceps to longer sets or you need to add more weight.
2. Work your abs to get bigger biceps
When you go to the gym to work your biceps, the most effective thing to do is to lift the most weight you can for a total of 10-12 repetitions per set. After completing each set, take some time to rest for a few minutes. Then, repeat the exercise on the other arm.
While it’s true that bicep fatigue can prevent you from being able to reach the desired number of repetitions, working out your abdomen can be one of the best ways to get bigger biceps.
Why? In fact, an unstable abdomen limits how well your central nervous system can control the muscles in your arms. Among other things, this can increase the risk of injury. Ultimately, this can help explain why working your abdomen positively affects the performance of your biceps.
To make matters worse, a weak abdomen also limits the strength and power that the muscles in your arms can generate. Conversely, having a stronger abdomen allows all muscles to work harder, longer, and more effectively.
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3. Observe your body during each set
On the other hand, it’s highly recommended that you observe your body closely. This is especially true when you start to feel that you’re getting tired. Among other things, you’ll see that after you do a few repetitions, you’ll need more momentum to perform each subsequent lift.
As your biceps near exhaustion, you’ll watch as you squeeze your glutes and lean back to complete your last two or three repetitions. That is the action of the muscles in the back of the body, including the hamstrings and the muscles of the back. The contribution of these muscles in the lifts allows you to achieve the potential growth of your biceps.
Finally, keep in mind that it’s not enough to work out your body every day of the week to get the results you want. Make sure to let the different muscle groups rest adequately between sessions. In addition, another very important thing to remember is that muscle growth depends on your diet.
Make sure you’re well informed about what you need to eat in order to gain muscle. Additionally, you’ll need to follow a healthy and balanced diet and lead a healthy lifestyle. Start now and transform your body on your terms!
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Dias, R. M. R., Cyrino, E. S., Salvador, E. P., Nakamura, F. Y., Pina, F. L. C., & de Oliveira, A. R. (2005). Impacto de oito semanas de treinamento com pesos sobre a força muscular de homens e mulheres. Revista Brasileira de Medicina Do Esporte, 11(4), 224–228. https://doi.org/10.1590/S1517-86922005000400004
