The Top Two Bodybuilding Exercises For Arms - Neglect These And You'll Have Tiny Biceps Forever
By Vin Parkman
A good amount of guys that spend any period of time at all in the gym wish for well developed and muscled arms. You can show them off in a t-shirt and they cause you to appear strong. There are so many exercises for bi's that nearly all guys do way too many and just over train their bi's entirely. This is why nearly all guys may never make their biceps develop. In a world where individuals suppose that more is better I can tell you that the rule will not apply with and biceps work. Too many muscle building exercises and sets and your arms will not be able to recover in between workouts plus they will never develop. To make your biceps get bigger all you essentially need is 2 muscle building exercises. These 2 exercises will make your arms pop if you employ them together.
Close Grip Reverse Chin Ups
The 1st of the exercises that you just need to use to develop big biceps is the close grip reverse chin up. Yes, this is simply a pull up together with a reverse grip and your hands only about 6 to 8 inches away from each other. Anytime you do an exercise where you physically have to push 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 six to eight reps of reverse chin ups. Pull your body up as quick as you can and lower yourself down slower with a count of about two seconds. Rest about 2 minutes in between sets and hit another set. If you can do more than just 6 to eight reps it is time to add some extra weight. You'll need one of those belts with a chain round it to strap weights on. If you do not have one of these you can cross your feet and put a little dumbbell hanging from them. Or get a jumping ropeand tie a 5 to ten pound weight around your waist. Add just enoughextra weight so that you are getting to the 6 to eight rep range.
Standing Bicep Barbell Curls
Nothing fancy here at all, simply a straight or cambered curl bar with a few plates on the end. The best muscle building exercises are frequently the best movements with free weights. Strict form is the necessary element of a barbell curl if you want them to make you grow. Keep your back straight together with your elbows tight to your sides. Don't use momentum to get the weight started up. If you need to swing the weight up then check your ego plus lower the weights. You want your arms to be screaming at the finish of the set rather than your lower back and delts. Do 4 sets of this for six to 8 reps. Don't forget that the form is actually the key here since you are looking for maximum biceps stimulation. Once you get to 6 or seven really strict reps you can cheat on 1 to get to number eight but that's it. Do not raise the weight until the reps are all strict.
Increase the Resistance
Don't let the simplicity of this workout deceive you. If you stick to this for six weeks your biceps will grow but you need to make certain you are consistently increasing the weight plus the quantity of reps you do. If you are doing the precise same amount of labor each time your body is not going torespond with new gains in muscle. Push it harder every workout and watch those bi's swell up with these two exercises!
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