Best Tips to Make a Bigger Bicep

Best Tips to Make a Bigger Bicep

Whenever you contract your biceps—whether you’re lifting groceries or curling iron—your muscle fibers are recruited in an orderly fashion from smallest to biggest .

546
0
SHARE
Best Tips to Make a Bigger Bicep
Best Tips to Make a Bigger Bicep

Best Tips to  Make a Bigger Bicep
Without even looking at you, we’re fairly certain that your biceps aren’t as large as they could be. How can we be so sure?

Because nearly all men—seasoned lifters included—make one critical error when exercise their biceps.

Whenever you contract your biceps—whether you’re lifting groceries or curling iron—your muscle fibers are recruited in an orderly fashion from smallest  to biggest .

“And those big type  respond only to high levels of force,” says Waterbury. “So if you’re lifting slow and steady—as you do when you fatigue at the end of a set—all you do is exhaust your smaller fibers.”

Your larger, more powerful ones never actually come into play.
Instead, “front-load your sets, exerting maximal force when your fibers are fresh,” says Waterbury.
You can use this principle to improvement in any muscle, but you have to tailor it to your target. For biceps, high-tension isometric exercises work best, he says.

In practice, that means starting each set by holding the hardest part of the move—the top of an inverted row, for example—and then banging out a handful of regular reps.
Waterbury knows that hitting “pause” bucks conventional wisdom—that to grow big you have to lift big.

Here’s how it works: Do each of the following exercises on a different day of the week for six weeks straight.

For instance, you can do the inverted row (overhand) on Monday, the decline hammer curl on Wednesday, and the inverted row (underhand) on Friday. These exercises hit every part of your biceps, optimizing your overall growth potential, he explains.
And measure your arms every two weeks to track your progress. Position your arm parallel to the floor, bend it 90 degrees, and flex your biceps. (Show us your guns!) Wrap a measuring tape around your arms at the widest point. Record the measurement.

Overhand Inverted Row
bicep1Do it: Secure a bar at waist height and hang below it at arm’s length using an overhand, shoulder-width grip. Your body should be straight from head to ankles and your heels on the floor.

Pull your shoulder blades back, and then pull with your arms to lift your chest to the bar. Hold this position for 5 seconds, squeezing your biceps as hard as you can. (Imagine you’re trying to crush the bar between your hands, but don’t actually move your hands.)
Now do 5 fast reps. Rest 10 seconds and repeat; this time hold the top position for 4 seconds and then do 4 reps. Rest for 10 seconds again; then hold for 3 seconds and do 3 reps. That’s 1 set.
Do 3 sets total, resting 3 minutes between them.

Decline Hammer Curl
bicep2Do it: Grab a pair of dumbbells and lie with your chest against a bench that’s set to a 70-degree incline. Let the dumbbells hang at arm’s length with your palms facing each other.
Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
Hold this position for 5 seconds, squeezing your biceps as hard as possible.
Now perform 5 fast reps. Rest 10 seconds and repeat, this time holding the top position for 4 seconds and then doing 4 reps. Rest for 10 seconds again; then hold for 3 seconds and do 3 reps. That’s 1 set.

Complete a total of 3 sets, resting for 3 minutes between them.

Underhand Inverted Row
bicep3Do it: Secure a bar at waist height and hang below it at arm’s length using an underhand, shoulder-width grip. Your body should be straight from head to ankles and your heels on the floor.
Pull your shoulder blades back, and then pull with your arms to lift your chest to the bar.
Hold for 5 seconds, squeezing your biceps as hard as possible.
Now do 5 fast reps. Rest 10 seconds and repeat; this time hold the top position for 4 seconds and then perform 4 reps. Rest for 10 seconds again; then hold for 3 seconds and do 3 reps. That’s 1 set.

Complete a total of 3 sets, resting for 3 minutes between them.