Most guys that spend any amount of time at all in the weight room want well developed and muscled biceps. You can show them off in a tank top and they make you look powerful. There are so many muscle gaining exercises for biceps that most guys do too many and over train their arms completely. This is why most guys can never make their arms[/spin} grow. The more is better rule does not apply with bodybuilding and [spin]bicep training. Too many exercises and sets and your arms will not be able to recover in between workouts and they will never get bigger. To make your biceps increase in size all you really need is two exercises. These two muscle building exercises will make your biceps pop if you use them together. Make sure to use them in your bodybuilding routines.
Close Grip Reverse Chin Ups
The first of the muscle gaining exercises that you must use to grow massive biceps is the close grip reverse chin up. Yes, this is simply a pull up with a reverse grip and your hands only about 6 to 8 inches apart. Anytime you do an exercise where you physically have to move your body through space your muscles adapt quicker because it is a functional strength exercise. That is why things like squats, deadlifts, chin ups, and dips are so effective at building total body mass. Do 4 sets of 6 to 8 reps of reverse chin ups. Pull yourself up as fast as you can and lower yourself down slowly with a count of about 2 seconds. Rest about 2 minutes in between sets and perform another set. If you can do more than 6 to 8 reps it’s time to add some plates. You’ll need one of those belts with a chain around it to strap weight on. If you don’t have one of these you can cross your feet and put a small dumbbell hanging from them. Or grab some rope and tie a 5 to 10 pound plate around your waist. Add just enough weight so that you are hitting the 6 to 8 rep range.
Standing Bicep Barbell Curls
Nothing fancy here just a straight or cambered curl bar with some plates on the end. The best muscle gaining exercises are usually the simplest movements with free weights. Strict form is the most important part of a barbell curl if you want them to be effective. Keep your back straight with your elbows tight to your sides. Do not use momentum to get the bar started up. If you need to swing the bar up then check your ego and lower the weight. You want your biceps to be screaming at the end of the set rather than your lower back and deltoids. Do 4 sets of this for 6 to 8 reps. Remember that the form is really the most important thing here because you are looking for maximum biceps stimulation. Once you get to 6 or 7 really strict reps you can cheat on 1 to get to number 8 but that’s it. Don’t increase the weight until the reps are all strict.
Increase the Resistance
Don’t let the simplicity of this routine fool you. If you stick to this for 6 weeks your pipes will grow but you need to make sure you are consistently increasing the weight and the amount of reps you do. If you do the exact same amount of work each time your body will have no reason to respond with new muscle growth. Push it harder each workout and watch those arms swell up with these two muscle building exercises! The best way to get big biceps is to follow proven routines.
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