Get Bigger Biceps With These 8 Arm Exercises

The key to get bigger biceps…

Most people call the bicep muscle jacks, pythons, guns, pipes, 22s. They’re all fun names but it’s what all men desire, they want to know the secret to get bigger biceps and have huge arms.

Some people would question whether having big biceps looks as good as a huge chest or pec muscles. But you continue to want to make sure you fill out your shirt sleeves right? By this time you are thinking about what the secret is to get bigger arms right?

You would like those rocks in your sleeves, those guns everyone talks about. I’m unhappy to say the solution to the issue is truly quite easy but not easy to do. Getting huge biceps takes difficult work and dedication in the gymnasium.

The idea in the bodybuilding world for years has been that for each exercise you perform you want to add around 10 lbs of body mass. Folk have bought into this bodybuilding idea for decades. But you can visit any gymnasium these days and see smaller guys with pretty massive biceps.

Lots of these body-builders most likely haven’t put on serious quantity of muscle during their time training in the gym, but they have put on one or two inches on their arms. The reason why many smaller gym rats can get bigger biceps is actually because, very local muscle stimulation ( hypertrophy ) can occur if there is enough volume there. Just look at the forearms of arm wrestlers, or the calves on football players. It can happen but there’s a limit to how far you can go with increasing size this way.

Quite often you will see new guys training in the gym this way. They read in some muscle mag about how to get bigger biceps and you’ll see them straining out a few sets of 10 reps on a couple different arm exercises and they seem to get results. This defies the 10 pounds per one in. rule it appears right?

What happens to many gym goers is they add a couple inches on their biceps and triceps and they appear to hit a road block. They plateau. They’re called hardgainers occasionally. They will not see any more arm expansion unless they begin making some massive changes. Do you add more weights on the dumbbells? Should you add more repetitions? How many reps are you able to do? If you are not getting results anymore with ten reps should you do 20? How about 30? Where do you stop?

This approach to getting bigger biceps is a dead end. Like we’ve discussed, it works very well for quick gains but ultimately you’ll get exhausted because you will not get results. Getting bigger biceps this way just isn’t sustainable. You can’t be doing 50 reps because you will hit that wall. The only answer at this point is to increase the weight and eat more food. All the sheik tri sets, super sets, drop sets, pre exhaustion and post exhaustion methodologies in the western world are useless unless you increase the weights and eat more top quality foods.

If you’re new to the gymnasium and working out, begin with working your triceps and biceps 3 times a week. If you have been working out for a bit you can get away with two times each week.

Here are some exercises you can target:

1. Barbell curls
2. Hammer curls
3. Close grip chin ups
4. Towel curls
5. Dumbbell curls
6. Parallel bar dips
7. Lockouts
8. Close grip benches

As long as you are frequently ramping up your weights and eating more calories, you should not need any more than 2 to four sets of triceps and biceps 2 times every week to truly get bigger biceps. Always remember, when you’re done with your arm sets, you can finish off your arm routines and get that nice pump by doing one or two sets with truly high repetitions with as much weight possible. I love to do 1 set of thirty at the end to get that nice pump in my biceps.

To learn how to do this exercise;click here