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Monday, February 22
· Nutrition Label Lies & Loopholes About To Get a Smackdown?
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· Does Cold Weather Make You Store Body Fat?
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· Suffering from Belly Fat?
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Tuesday, February 16
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· Are You Getting Rusty?
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· Once an Endomorph Always an Endomorph?
Tuesday, February 02
· Rest, Recover, Regenerate Part 1: Overtraining Syndrome
Thursday, January 21
· Creating the Illusion of Size: Maximizing Width
Wednesday, January 13
· Fat Loss Circuit Training

Older Articles




How do I build bigger biceps?


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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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