Anyone who has spent time training to develop bigger muscles has spent time working on their biceps, I’m sure a good many people have probably even spent a little too much time training them.
Today we are going to look at some of the best exercises for developing monster biceps, mistakes that people make when training biceps, how you should eat to achieve maximum gains and having the right mindset as well as setting goals.
We will be discussing what the best tactics are to build bigger biceps fast and bringing up the mass, are you ready for the challenge? maybe you might learn some new skills and tactics to incorporate into your biceps training program to make the most of your gains.
Some of the best exercises
A good many people believe that barbell curls are the single most effective exercise for developing biceps. I believe they are right, there is nothing that can achieve better results for packing muscle on your biceps than barbell curls.
When performing barbell curls you can load a lot of weight on the bar which is the best way to stimulate growth in the biceps. Some of the best biceps exercises that you can pair up with the barbell curls are alternate dumbbell curls, inclined dumbbell curls, Scott bench curls and concentration curls.
These are all exercises that work great for building large biceps, you don’t need to perform all of these exercises in one workout, it would be best to switch them around from workout to workout so that you are not doing the same thing all the time.
Below I have an example of how you can switch these exercises around so that you can keep your muscles guessing as to what you are going to throw at them next.
You can perform this workout for one week and switch to workout #2 on the second week.
- Barbell curls-4 sets 8-12 reps
- Inclined dumbbell curls-4 sets 8-12 reps
- Scott bench curls-4 sets 8-12 reps
- Barbell curls-4 sets 8-12 reps
- Alternate dumbbell curls-4 sets 8-12 reps
- concentration curls-4 sets 8-12 reps
Most common mistakes
One sure way to endlessly train biceps and not see the results that you are looking for is to over train them. Many people have this theory that when they see these muscle-bound guys, they must spend every minute of the day in the gym training, but this couldn’t be anything further from the truth.
It is true, these trained sports athletes that have a lot of muscle development do spend a lot of time in the gym training and dedicated to a structured program, but it would be simply unrealistic if they spent every minute of every day in the gym training, this would lead to a severe case of over training and burnout.
Trained sports athletes do spend plenty of time in a day dedicated to their program but typically they probably spend no more than 2 hours a day weight training and possibly one hour a day on cardio.
Eat a proper diet
You will never see the results that you are working for if you don’t eat enough of the right foods, it is essential that you take in enough of proper muscle building foods to gain muscle. In order to take in enough food to build muscle, you should typically have two grams of carbohydrates per pound of body weight and 1 gram of protein per pound of body weight.
Typically, the best way to follow this principle is to weigh out your food portions and you will need a food chart that tells you what the amount of carbohydrates and protein that you are taking in per ounce of food. After you have been doing this for a while, you will have a pretty good idea of what type of food portions you will need to consume in order to get the adequate amount of carbs and protein per day according to what your body weight is.
Develop the proper mindset
A big part of achieving good results all starts with your mind and your way of thinking. If you are the kind of person that has a tendency to put off your training and not get your workouts in everyday, this will affect your results in the gym.
It is necessary to the design a weight training program and stick with it religiously and not be slacking off to be missing workouts on a regular basis. If you are anything serious about achieving the results that you are looking for, you will need to set aside a certain time every day that you plan to do your workouts.
If you do not follow an outlined program, it will be very difficult to stick with anything, much less a structured workout routine that you will give your all, day after day, day in day out.
Goals are key to achieving anything in life that you desire. Anyone who has ever succeeded in anything in life has always followed by setting goals. Goals are the driving force that well make a determination in where a person wants to be with their desired results in a set period.
A goal is a desired reaction is to what you plan on achieving in a desired amount of time. Wish for it, hope for it, dream for it, but by all means do it. This is quoted from in the image above and it is a very important part of designing your program for achieving your desired results.
If you don’t have something to wish for, or something to hope or dream for, how will you know exactly what destination you are heading for? without a goal you are basically wandering around in the dark un-guided and with no direction, so if you don’t have any goals set, you don’t have anyone to blame but yourself if you don’t see the results that you desire in the gym.
We have covered some pretty basic information but yet important information in making strides towards achieving your weight training goal for developing a set of monster biceps. I hope that you have taken some important information away on this, always remember to train hard, pursue your dreams, eat right and set goals.
If you follow by these principles, you should not fail. Simply set aside a time every day when you can concentrate on your weight training and make it your priority to take in the proper nutrition required in order to build muscle.
Outline and draw up a set of goals that should be followed by 1 month, 3 month, 6 month, and a year.
Another important factor to consider is taking in a good form of supplementation for building muscle.