Before we discuss exactly how to build big biceps fast, I would like to stress that the biceps actually make up only one third of your upper arm with your triceps making up the other two-thirds. So in order for you to build massive arms, then you will have to work on your triceps just as much or the effort on your biceps will be for nothing. Of course, there are a huge number of people who fail to grasp this basic concept and that is why you'll see them bashing out literally thousands of curls without any real development. You can build your biceps fast but it will all be for nothing if you don't work on your triceps as well.
Here are a few decent exercises that will blast your biceps, and really help to build big biceps fast. In fairness if you have been training for a while then you would have done some or all of these exercises. However, you have to be sure that they are performed with the correct form and technique because if they are not, you will be wasting your time and your biceps will never reach their full potential. Perform each exercise for 3-5 sets once or twice a week at 8-12 reps. Work to fatigue, still making sure you maintain good from. This is the best way to build biceps.
a) Standing Barbell Curl/ EZY Bar
You can perform this exercise with either a straight bar or an ezy bar. This is a great exercise for building muscle mass on your biceps.
Stand with your feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl, especially at the later stages when your biceps start to fatigue. Make sure that just your arms are moving, and keep your elbows locked to the side of your body.
Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Never let gravity pull the weights down.
Never bend your wrist and try to keep them in a straight neutral position.
b) Incline Dumbbell Curls
This exercise works some slightly different fibres in your biceps and can really give you that peak bicep look, it's a fantastic way to build muscle mass.
Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Fully squeeze your biceps really hard at the top of the movement. Lower the weights again, making sure you remain under full control and maintain excellent form and technique.
c) Hammer Curl
The Hammer curl works on both sides of your biceps and is also massively effective at working the outside of your forearms. This has proven to be a great exercise when it comes to working to build biceps fast.
The method is similar to the incline dumbbell curl except you will be using the hammer grip on the dumbbell. This is literally just as if you are holding a hammer and knocking some nails in. This exercise is performed in the standing position as opposed to sitting.
d) Build Big Biceps Tips
Focus on the contraction of your biceps throughout the motion. Never attempt to lift weights that are too heavy and always ensure you never compromise your form and technique just to show off.
By squeezing and turning slightly, making sure you fully contract your biceps at the top of the movement you'll build a fantastic peak on your biceps. Like you would with all exercises, stretch the biceps fully between sets. This is to flush out any excess lactic acid and will aid your recovery process.
A good tip is to change the order of the exercises you perform after around 6-8 weeks to shock your biceps into new growth. It's a really effective tip to utilise as you work to build bigger biceps fast!
Here are a few decent exercises that will blast your biceps, and really help to build big biceps fast. In fairness if you have been training for a while then you would have done some or all of these exercises. However, you have to be sure that they are performed with the correct form and technique because if they are not, you will be wasting your time and your biceps will never reach their full potential. Perform each exercise for 3-5 sets once or twice a week at 8-12 reps. Work to fatigue, still making sure you maintain good from. This is the best way to build biceps.
a) Standing Barbell Curl/ EZY Bar
You can perform this exercise with either a straight bar or an ezy bar. This is a great exercise for building muscle mass on your biceps.
Stand with your feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl, especially at the later stages when your biceps start to fatigue. Make sure that just your arms are moving, and keep your elbows locked to the side of your body.
Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Never let gravity pull the weights down.
Never bend your wrist and try to keep them in a straight neutral position.
b) Incline Dumbbell Curls
This exercise works some slightly different fibres in your biceps and can really give you that peak bicep look, it's a fantastic way to build muscle mass.
Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Fully squeeze your biceps really hard at the top of the movement. Lower the weights again, making sure you remain under full control and maintain excellent form and technique.
c) Hammer Curl
The Hammer curl works on both sides of your biceps and is also massively effective at working the outside of your forearms. This has proven to be a great exercise when it comes to working to build biceps fast.
The method is similar to the incline dumbbell curl except you will be using the hammer grip on the dumbbell. This is literally just as if you are holding a hammer and knocking some nails in. This exercise is performed in the standing position as opposed to sitting.
d) Build Big Biceps Tips
Focus on the contraction of your biceps throughout the motion. Never attempt to lift weights that are too heavy and always ensure you never compromise your form and technique just to show off.
By squeezing and turning slightly, making sure you fully contract your biceps at the top of the movement you'll build a fantastic peak on your biceps. Like you would with all exercises, stretch the biceps fully between sets. This is to flush out any excess lactic acid and will aid your recovery process.
A good tip is to change the order of the exercises you perform after around 6-8 weeks to shock your biceps into new growth. It's a really effective tip to utilise as you work to build bigger biceps fast!
About the Author:
Learn more about the latest tips and techniques on how to Get Huge Biceps. Stop by Jim Ryan's site where you can find everything you need to help in your quest to build the perfect body and Get Huge Bicepsnow.
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