Do you want to know how to build biceps? When planning on becoming a bodybuilder or shaping your muscles, I suggest you go for the biceps first. Unlike the chest or abs, the biceps are easily recognized and develop faster. You can show off and put your biceps on display first while continuing to work on other muscle groups. If you want to know how to build biceps, listen up. As you may know, every muscle-building exercise is difficult. But compared to others, building bicep muscles is easier to do, faster to acquire, and can be done at home. For those unfamiliar with the biceps, these are the pair of muscles in the front of the upper arm that connect the shoulder and the elbow. In fact, when you carry or lift something heavy, the bicep muscles are used. If you develop bigger biceps, they will also come in handy in sports like tennis and baseball.
But why are these muscles not well developed? You may ask, “I’ve been carrying a lot of heavy objects, but why aren’t my arm muscles similar and even far from what you see in a fitness or muscle magazine?”
If you were to do an internet search on how to build biceps, you might be overwhelmed by the results. Some results you can find are Barbell Curls, Wide Grip Barbell Curls, Dumbbell Preacher Hammer Curls, Rope Hammer Curls, Reverse Grip Plate Curls, Two Arm Cable Curls, etc… Anyway, the well-known or popular ones that produce good and quick results are: Barbell Curls, Alternate Dumbbell Curls, Concentration Curls and Incline Dumbbell Curls.
However, before using the exercises mentioned above, keep it simple and don’t overtrain or overexert yourself as it can do more harm than good. Here are some basic tips on how to build biceps:
- For starters, when you pick up a barbell or dumbbell, apply more weight than you’re used to. Do at least three sets of 6 to 8 repetitions and do it twice a week. Doing more can stress your muscle. Your muscles need to rest and recover after every workout.
- Fully extend and bend your arm during each routine. Don’t use your shoulders, just your arm muscles. Remember, for this exercise, quality over quantity.
- Once the muscles have adapted to the routine. You can increase the weight with fewer reps (for muscle mass) or by doing more reps with the same weight (to maintain tone without gaining size)
- If you have any condition that may or may be affected by the routine, please consult your doctor or physician first.
- Learn to build triceps so your arm is nicely rounded.
These tips will teach you how to build biceps.
