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How do I build bigger biceps?
(12954 reads) 
Question:
How do I build bigger biceps?
Answer:
Let's talk about one of the famous 'beach muscles' - the biceps... also known in the locker room as 'thunder' and 'lighting.'
If your biceps are as big as you want them to be, stop reading.
If you are interested in a few tips to increase the
density and thickness of your biceps - so they start
popping out of your shirt - enjoy today's newsletter.
I can relate to guys who want big 'guns.'
My arm flexors (biceps, brachialis, and brachioradialis)
have always been a weak point of mine... I think biceps
are 'one' of those muscles that you will 'never be satisfied
with.' Kind of like girls and their thighs!
If your like most guys, you have messed around with
every arm program under the sun and have read every
'arm' article desperate for that extra inch!
The problem with arm training is that the majority
of articles written do not teach how to train your
arm flexors according to proper biomechanics.
Here are some 'pointers' that you need to apply
to maximize arm growth. You can do these the
very next time you go to the gym.
1. Maximizing arm growth involves emphasizing all
angles of the arm flexors. This means both
portions of the biceps, the brachialis
and the brachioradialis.
2. To achieve this, you must select the most
effective exercises that train these angles
to get the job done.
3. I have also discovered that for every
extra 1 inch on your arms, your body requires
an additional 10 pounds of pure body weight.
So if you have 13 inch arms are 150 pounds,
don't expect them to go to 14 inches unless
you climb to 160 pounds. Guys with
exceptional 'arm gens's' are the rare exception.
To 'stress' the inner portion of the biceps, do
wide-grip, elbows-in curls, focusing on ''squeezing''
the elbows in tight while you lift the weight.
To 'stress' the outer portion of the biceps, do close
grip, elbows-out curls, spreading the elbows out
while you lift the weight.
To 'stress' the brachialis, resort to a hammer
grip or a slower tempo - or even isometrics - as
these recruit the brachialis more heavily
over the biceps.
To work the brachioradialis, resort to a reverse
grip curl, and really flex your wrists as you
lift the weight.
Final pointer: arm flexors have a strong response
to 'constant tension.' This means that you NEVER
give the muscle a chance to 'breath.' Your arms
are NEVER relaxing until the set is over.
This means that either a 2-0-2, 3-0-3 or even
4-0-4 tempo will be the most ideal as it allows
plenty of control and opportunity to squeeze
the 'heck' out of the biceps on each rep.
Focus on squeezing the bar as well as squeezing
your biceps to really prevent oxygen from coming
into the muscle.
This is the key. Do not allow any oxygen into
the muscles. Do not pause at the top. Do not
pause at the bottom. Keep the weight moving
and keep that TENSION cranked up.
Anabolic growth factors are elevated far more
during high levels of tension on the muscle
making the muscle much more responsive to growth.
Oh yeah, if your skin feels like it's going to
rip... that's normal!
"Skinny Guy Secrets To Insane Muscle Growth"
Vince DelMonte specializes in teaching skinny guys how to build muscle and gain weight quickly, without drugs, supplements and training less than before. Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at: www.VinceDelMonteFitness.com
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