HOW TO GET BIGGER ARMS
A Bicep Routine Guaranteed to Bring Out the GUNS
There are all kinds of bicep routines out there promising bigger guns in little time. I've tried most of them. Most of them suck.
What I finally came up with is the following arm routine which I found blasted my biceps like NEVER before.
They grew. Big time.
As always, what really works is NOT some convoluted, complicated routine which takes an hour to do. What works is the basics performed the right way, and in a certain way, which shocks the muscles so strongly that it FORCES them to grow. After you do this bicep routine you'll understand why growth is the only option.
Standing Bicep Dumbbell Curls. These are a proven bicep builder for 2 reasons. First they work the bicep totally. You are not isolated, only working what feels like a portion of the bi, with standing curls you are working the bi totally. The second reason is because you can GO HEAVY on this exercise. In the standing position you can really move some weight. Even your last couple reps, you can "force" (safely) the weight up. Even Arnold utilized a few "cheater reps" in the end of his arm routine to pound out every last ounce which greatly added to his massive arm development.
First you want to warmup with light weight for a few sets, or until you are properly warmed up and ready for a big heavy set.
Now onto your working set. Go as heavy as you can go with GOOD FORM (you only can slightly cheat on your last rep or two, the bulk of your set must be performed with good form), alternating each arm (curl the right arm up and lower, curl the left arm up and lower and back/forth). Go for failure which should be a strong 6-8 reps. Also a very important point: Don't swing the weights, but control the weight up, then lower it down slow and controlled.
Next is your second working set which this time will be...a superset. You want to try and go for the same number of reps, 6-8, or until failure, and then you want to immediately move into the second bicep exercise which is:
Seated Incline Dumbbell Bicep Curls. These are one of the most UNDERRATED bicep exercises out there. Performed at an incline angle, seated dumbbell curls can give you a feeling of bicep pain you've never experienced before.
Here's how you complete the superset:
Have a lighter weight of dumbbells waiting for you next to the incline bench. You will want them significantly lighter because you've just taxed the hell out of your bi's with 2 heavy to failure sets.
When you get seated, grab both of the dumbbells, and curl them up, at the same time, and then lower them both at the same time, very, very slowly. Again up, and again down slowly. Do this until failure, which should be around 8-10 reps.
Drop the weight and wait 20 seconds. We're not done yet. I basically take about 12-15 deep breaths and figure that's around 20 seconds.
Now go again, same thing, with the same weight. Up and down slow for as many as possible. 3-5 reps should be all you can get.
Drop the weight and wait 20 seconds or take your deep breaths. We're not done yet.
Again, go for it, with the same weigth, for as many as you can get, even if it's just a few. If you can only get one, or if you're a real glutton for punishment after doing 2 or 3, you can force or cheat the weight up, and then do a SUPER slow negative. You can do your last 2 reps this way if need be.
And that's it. You've fried the bi's, and as you can see you've basically forced them to GROW.
Here's the Get Bigger Arms Bicep routine breakdown:
2.Heavy Standing Dumbbell Curls - 1 Set to failure.
3.Heavy Standing Dumbbell Curls (Supersetted) 1 set to failure and then Straight Into Inclines.
Seated Incline Dumbbell Curls - 1 Set to failure/ rest 20 seconds - Another Set to Failure/Rest 20 Seconds - And Another Set to Failure with optional 2 cheat reps up for the positive, and SUPER SLOW on the negatives. DONE.
Again, this is really all you need to get bigger biceps. The biceps are a small muscle. It's ridiculous if you try to train your bi's in the same way you would train your quads are your chest. That's complete over training and will not get your arms bigger over time. Give this routine a shot even if you just want to mix things up or try something different for a few weeks. You might not go back after you experience the shock and awe of this killer bigger arms routine!