There is no other muscle group that has earned such a big reputation and as many nicknames as the biceps. Out of all the muscle groups, biceps are seen as one of the most attractive according to most women. Biceps symbolize power and strength and is paramount to a muscular physique. Many guys who hit the gym are witnessed doing upper body exercises, one of which, the bicep curls are one of the most common. Bicep curls have become so common it's almost become an obsessive addiction for some.
There are guys who do bicep curls for the entire workout, those who do bicep curls in between exercises and even those who take weights on vacation so that they could pump-up before going out for the night. To those guys who've used every technique such as forced reps, pyramid's, drop set's and 21's and still aren't satisfied with their size, follow these 4 simple techniques on how to build bigger biceps below.
1 - Limit How Long You Train Biceps
Many guys make the same mistake of spending a lot of time training their biceps without regard to the consequences of training too long. As the saying goes "Less is often more" and nothing can be more evident than training biceps. Your goal of each training session is to simply "out do" your previous training session.
2 - Focus On Your Nutrition
What usually makes or breaks having peaked biceps is how much food you're eating. If you're not consuming enough food as well as not consuming nutrients in the right ratios involving carbohydrates, protein and fats you'll never achieve your goal of building huge biceps. The optimal ratio of macro-nutrients for building big biceps is 50% to 30% to 20% for carbohydrates to protein to fats.
From time-to-time we may find ourselves skipping meals because we're either in a rush or couldn't be bothered making it. Skipping a meal may not be much of a problem if you do it once but if you keep skipping meals on a regular basis it will eventually form into a habit.
3 - Taking Supplements At The Right Time
Once your nutrition is in place and you're eating correctly, you should now focus on taking supplements at the right time. Not doing so will limit your potential for growth. This article will focus on protein supplements as they have been the most popular and most researched supplement on the market today.
When taking whey protein you should consume it within 30 minutes post-workout or either pre-workout. Whey protein is a fast digesting protein and is only suitable around the time you workout. Casein protein is a slow digesting protein and is only suitable before you go to bed to promote an anabolic state throughout the night. Lastly protein blends, a combination of fast-digesting whey protein and slow-digesting casein protein is good for taking throughout the day. The benefit of a protein blend is providing a steady flow of protein throughout the day thereby providing an anabolic state throughout the day for your muscles to grow.
4 - Recover Longer Between Workouts
Recovery is also another crucial aspect to building bigger biceps. Unfortunately most people are pressed for time. When this happens we need to prioritize our time. What activities are wasteful? The main culprits to wasting time include surfing the net and watching TV. Remove these time wasters and you'll buy yourself more time to sleep.
When you sleep your body releases muscle building hormones such as IGF-1 (Insulin-like Growth Factor-1), HGH (Human Growth Hormone), Testosterone as well as Melatonin. The best time for going to bed is before 10pm and you should sleep for 6-8 hours long.
Building bigger biceps is not easy and requires a lot of patience. However by putting into practice these 4 simple techniques you will save yourself the hassle and time trying to figure out how to build bigger biceps.
article source: http://www.streetarticles.com/build-muscle/how-to-build-bigger-biceps-using-these-4-simple-techniques
How To Build Bigger Biceps Using These 4 Simple Techniques
There is no other muscle group that has earned such a big reputation and as many nicknames as the biceps. Out of all the muscle groups, biceps are seen as one of the most attractive according to most women. Biceps symbolize power and strength and is paramount to a muscular physique. Many guys who hit the gym are witnessed doing upper body exercises, one of which, the bicep curls are one of the most common. Bicep curls have become so common it's almost become an obsessive addiction for some.
There are guys who do bicep curls for the entire workout, those who do bicep curls in between exercises and even those who take weights on vacation so that they could pump-up before going out for the night. To those guys who've used every technique such as forced reps, pyramid's, drop set's and 21's and still aren't satisfied with their size, follow these 4 simple techniques on how to build bigger biceps below.
1 - Limit How Long You Train Biceps
Many guys make the same mistake of spending a lot of time training their biceps without regard to the consequences of training too long. As the saying goes "Less is often more" and nothing can be more evident than training biceps. Your goal of each training session is to simply "out do" your previous training session.
2 - Focus On Your Nutrition
What usually makes or breaks having peaked biceps is how much food you're eating. If you're not consuming enough food as well as not consuming nutrients in the right ratios involving carbohydrates, protein and fats you'll never achieve your goal of building huge biceps. The optimal ratio of macro-nutrients for building big biceps is 50% to 30% to 20% for carbohydrates to protein to fats.
From time-to-time we may find ourselves skipping meals because we're either in a rush or couldn't be bothered making it. Skipping a meal may not be much of a problem if you do it once but if you keep skipping meals on a regular basis it will eventually form into a habit.
3 - Taking Supplements At The Right Time
Once your nutrition is in place and you're eating correctly, you should now focus on taking supplements at the right time. Not doing so will limit your potential for growth. This article will focus on protein supplements as they have been the most popular and most researched supplement on the market today.
When taking whey protein you should consume it within 30 minutes post-workout or either pre-workout. Whey protein is a fast digesting protein and is only suitable around the time you workout. Casein protein is a slow digesting protein and is only suitable before you go to bed to promote an anabolic state throughout the night. Lastly protein blends, a combination of fast-digesting whey protein and slow-digesting casein protein is good for taking throughout the day. The benefit of a protein blend is providing a steady flow of protein throughout the day thereby providing an anabolic state throughout the day for your muscles to grow.
4 - Recover Longer Between Workouts
Recovery is also another crucial aspect to building bigger biceps. Unfortunately most people are pressed for time. When this happens we need to prioritize our time. What activities are wasteful? The main culprits to wasting time include surfing the net and watching TV. Remove these time wasters and you'll buy yourself more time to sleep.
When you sleep your body releases muscle building hormones such as IGF-1 (Insulin-like Growth Factor-1), HGH (Human Growth Hormone), Testosterone as well as Melatonin. The best time for going to bed is before 10pm and you should sleep for 6-8 hours long.
Building bigger biceps is not easy and requires a lot of patience. However by putting into practice these 4 simple techniques you will save yourself the hassle and time trying to figure out how to build bigger biceps.
article source: http://www.streetarticles.com/build-muscle/how-to-build-bigger-biceps-using-these-4-simple-techniques
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