How to Get Bigger Biceps

Every guy wants bigger arms!  There really is no bodypart that says “big and powerful” as clearly and obviously as a big pair of python arms.  I get a ton of e-mail from guys wanting to maximize their arm exercises.  I’ve created optimized weightlifting exercises for many but if you want a ‘quick and dirty’ method that delivers high intensity overload and results that you’ve never experienced before…here it is.

The First Big Step

First I have to tell you the biggest hurdle most people face when wanting to increase their workout intensity and their progress in the gym.  This first step results from the fact that over 90% of the regular trainees in your gym are overtraining. And once your body is in an over trained condition no physical fitness routine can help you.

The first priority of your body is to fully recover.  Then, and only then, will it go to work building lean muscle.  So step one is to take two weeks off all strength training exercise!  I can hear the groans now.  “But I “need” to work out 4 times a week.”  No you don’t.  More likely you’ve turned a love of the gym into a too-frequent training schedule.  Hey, if I liked getting my hair cut it wouldn’t help me to go to a barber 3 times a week.  Growth takes time.  That’s a fact you need to face if you want to train rationally.

So if you lack the mental toughness to handle the above hurdle, you might as well stop reading this.  This muscle building routine won’t do anything for guys in an over trained state.  These are the guys who haven’t added any size to their arms in months.  But they train more than anyone else.  See the connection?  The exception, of course, is for guys just starting out and for guys who understand training frequency and have adjusted their training days to compensate for their ever-increasing intensity of workouts.  Those wonderful people can do this workout today.

Triceps

Close-Grip Bench Press: Do yourself a big favor and perform this exercise in a power rack or on a smith machine.  Limit the range of motion to the top third of your range.  By limiting the range of motion you will be able to hoist a much heavier weight and it’s that big weight - not the range of motion - that triggers new muscle growth.  Grip the bar with your hands spaced about six inches apart and contract your triceps to lift the bar off the support and to full extension.  Use a weight that is so heavy you can only perform eight reps.  Again, with this restricted range you should be able to use at least 50% more weight than normal.  Perform one set of eight reps, rest 20 seconds then decrease the weight 20% and perform as many reps as you can.

Each time you perform the two exercises in this arm workout try to increase your weights by 10%. Doing the same workout each time gets you nowhere.  It’s all about making progress.  Progress drives new muscle growth.

Biceps

Seated Biceps Curl: Sit on a bench and rest a barbell in your lap.  Take a shoulder-width underhand grip on the bar and curl it upward toward your chin.  Use a weight that is so heavy you can only perform eight reps.  This muscle building exercise allows you to use more weight than you normally would because the seated position limits the range of motion.  Try to curl 150% of your normal biceps curl weight.  Perform one set of eight reps, rest 20 seconds then decrease the weight 20% and perform as many reps as you can.

Buy Some Bigger Shirts

Perform the above workout four times over the next 28 days.  Avoid any other arm exercise during this time.  You can also train your other muscle groups and you can perform all the low intensity aerobics you want during this time.  But remember, if you started this program in an overtrained condition you won’t see results.

Done the exact way described, this routine will add new muscle mass and very significant size to even the most developed arms.  You should look for about an inch being added to your upper arms from this workout.

All the best,

Jeff Bedeaux

dr-natural-bodybuilding.com

Natural Fitness Concepts

11310 Melody Dr. Suite #10-302

Denver, CO 80234

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