How To Build Big Biceps

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How To Build Big Biceps
By Vince DelMonte

The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There
is no other muscle group that has earned more nicknames than when describing a
bulging and huge set of bicep! Bulging biceps - every guy wants them. Count me in
this group.

The days are far from gone when you walk into the gym and see 9 out of 10 guys
doing bicep curls all at the same time with the same determination to add even ¼
inch to their biceps. Training biceps has become almost an 'obsessive addiction' in
the gym. I have seen guys do bicep curls in between sets just so they can 'see' a
little bit of a pump in their arms. I have seen guys spend an entire hour bent over
doing concentration curls while starring in the mirror. I have seen guys take weights
on vacation so that they can do some bicep curls at their hotel before they go into
the club! I have seen guys spend longer amounts of times shopping for t-shirts than
girls shopping for a blouse with the hope that one of these shirts will make his arms
look 'good.'

Someone disagree with me that bicep training has become an unhealthy ‘obsessive
addiction.' for many. In the “Skinny Arms” defense, the allure of peaked,
mountainous biceps will never go away. Why should it? The 'guns' are of a man's
most prized possession and one of many women's most desired body parts on a
man (of course)!

My question is if 9 out 10 guys are obsessed with seeing their biceps grow and
dedicate so much of their workout volume to isolating their biceps and using every
technique from forced reps, drop sets, and 21's which are 'promised' to be the most
effective methods confirmed by pro bodybuilders, why do they still have little to show
for their efforts?

Let's examine five of the most common problems with bicep training before I offer a
step-by-step program to take your bicep peak to new heights.

Problem #1 with bicep training – More is not always better

If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why
don't you just train them all day? It has been said before, but it obviously needs to
be said again: “Less is often more.” Especially if you are not gifted with “muscle-
friendly” genes.

Your goal of each weight training workout should be to simply 'out do' your last
workout. Once you achieve this with an extra pound or a few extra reps, then it is
time to move to the next exercise. Not to Nazi-torture the muscle for another hour.

I have found this a hard concept for many skinny guys to grasp because they are
fixated on the instant gratification of making their biceps 'look' big during the workout
and not what they look like when they leave the gym, which leads us to our next
problem.

Problem #2 with bicep training – Being more obsessed with how they look
while you train rather than when you are not training!

Problem #2 ties in with problem #1. The truth is that the longer you train your
biceps, even if the weights are not extremely heavy, you can achieve a fairly decent
pump that can turn a few heads while in the gym. This attention and perception that
you are doing something beneficial is deceiving. Yes, there is something to say
about keeping blood in the muscle as long as possible, but if the workout is done
with weights that do not overload your muscles and emphasize an increase in
strength, your biceps will quickly deflate back to normal with no true muscle growth.

Problem #3 with bicep training – Not focusing on increasing your overall
strength

Some of the biggest guys I know rarely even train their arms. What they do though
is put a strong emphasis around increasing their chest, back and shoulder strength.
If you simply focus on increasing the weights on your rows, pull ups and chin-ups,
rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always blasting and 'smoking' your biceps, they will always be
fatigued when you train your back muscles and, as you should know, you are only
as strong as your weakest link. This is another reason to take a lower volume
approach to arm training.

Problem #4 with bicep training – Using the same bicep exercises every time

Every pro bodybuilder will put their money on two of the simplest exercises for
building huge biceps – barbell curls and dumbbell curls. According to the pros,
these two exercises have built more huge guns than any other exercise in the world.
I definitely agree that these 'simple' exercises are a safe foundation to build a
program around, but let's also remember that pro bodybuilders using steroids are
going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition – you are getting
stronger from week to week. As long as you are increasing the weights and reps
relative to perfect form, then your arms should continue growing. Aim to build your
barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls
up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these
two different angles on the bar. You will have to drop your weights a bit, but stick
with these two variations until you build back up to 110 pounds:

Bicep Exercise 1: “Stress” the outer portion of the bi's by placing your elbows
outwards and using a super-close grip.

Bicep Exercise 2: “Stress” the inner portion of the bi's by taking a super-wide grip
on the bar and digging your elbows into your side (and don't let them move.)

Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old
fashioned hammer curls and reverse curls. Don't underestimate these two exercises
in the slightest.

Problem #5 on biceps – Not enough tension on the muscle

I think many weight trainees do not fully grasp the concept of isolating and actually
training a muscle. They do not know how to make the muscle work and fatigue.
Instead, you see a lot of swinging, momentum and sloppy lifting used to move the
weight from every part of the body except the one they are actually trying to train.
The biceps have a very strong response to “constant tension,” which means you
should never give them a chance to breathe. Keep the bar constantly moving
without pausing at the top or bottom. Focus on squeezing the heck out of the bar
and never let your biceps relax until the set is over. Your entire goal is to not allow
any oxygen into the muscle which creates a spike with your anabolic hormones to
promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

4- Week Bicep Prioritization Program

Weight Training Program Notes:

* Notice the simplicity of the workout structure. This program will work extremely well
for hardgainers. The overall volume might be a little low for someone used to a
traditional bodybuilder split program and has more than four years of consistent
training.

* The power of the program is found in the principle of prioritization by sequence on
the first pull workout. Notice that your prioritization muscle is being sequenced at the
start of the workout and the start of the week. This is happening on purpose. We are
intentionally giving your biceps an opportunity to train at their two most “fresh” times
– at the start of the week and at the start of the workout.

* Focusing on increasing overall strength can still be achieved on the second
pullworkout where the biceps will not be pre-fatigued.

* Notice the slow speed movements. Many anabolic hormones are released when
your muscles are under constant tension. The tempo's are set up so that will be
forced to move the weight slower and with a greater amount of tension concentrically
and eccentrically.

* On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause
at the bottom and 2 seconds to pull the weight. On a push day, 402 would would
mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds
to push the weight up.

* Focus on adding 5-10 pounds to each of your exercises over the course of the
next four weeks while keeping the rep ranges and sets the same. It is not necessary
to do more sets or more reps. Focus on increasing more weight under the same
set, rep, tempo and rest prescription.

Conclusion

Focus on gaining an extra 5 pounds of overall weight this next 5 weeks. That works
out to gaining about 2 pounds of dry muscle accompanied by some water and
glycogen weight. An extra 5 pounds of overall weight should lead to at least an
extra inch on your arms. Keep the program going for another 5 weeks and you'll
have a whole extra inch on your arm in about 10 weeks! Then tell all your friends to
get tickets for the “Gun Show!”
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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets
To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com/

He teaches skinny guys how to gain weight and build muscle, without supplements,
drugs and training less than before.

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Vince DelMonte is the author of No-Nonsense Muscle Building found at:
www.VinceDelMonteFitness.com

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Vince is also the author of Your Six Pack Quest found at
http://www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks,
supplements or dieting.