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How Can I Add An Inch To My Biceps
How can I add an inch to my biceps? - Join the Arms Race!
Big arms are like a stamp of manliness. Apparently girls love abs and so all the guys worry about getting a six pack; peruse any fitness or training forum and you're bound to find hundreds of skinny wimplings asking how to get 'ripped abs' to impress the babes. The experienced know however that it is the arms that are the mark of a true Iron Warrior. A skinny kid can rip his stomach to shreds all he likes, but if he ever crosses a burly 22'' behemoth he's going to be in trouble regardless of how many sit ups he does every night.
To get big arms a bodybuilder needs to the triceps the same or more attention than the biceps. A common mistake is to do hundreds of curls and pull ups and neglect the triceps. In reality the tricep should make up two thirds of the size of the arm and so it's deadly important that you spend at least as long training them. Another bonus of the tricep is that it's visible when your arm is straight or extended meaning you don't have to point to the beach in order to show off your hard work.
It's also crucial that you work muscles around the bicep and tricep; those being the deltoids, the forearms and the lats. Training these will enable you to pile on more weights than you would otherwise.
How To Increase The Size Of Your Biceps
As you're going for size you'll want to train each muscle group hard once a week, leave yourself a lot of time to recover in between and eat a hell of a lot of protein. Add one of the workouts provided to your current weekly routine and increase the amount of protein in your diet and you can expect to add an inch to your arm over the space of a month or two. I have gone to the trouble of providing separate programmes for the beginner and the experienced. Note that neither of these is intended to replace your current routine but should be integrated instead - you still need to target your pecs, your back, legs etc on other days. Try to keep a fairly big gap between day 1 and day 2.
Remember aswell that if you're training for strength and size you need to have high weights and low reps. About 5-8 reps performed to failiure is recommended.
Note: If you don't know some of the terms or exercise names then check them out in the index (retard).
Beginner's Arm Programme (< 14'')
Day 1
Pull Ups - 10 x 3
Kneeling Curls - To failure x 3
Isolation Curls - To failure x 3
Bent Over Rows - To failure x 3
Lat Pull Downs - To failure x 3
Day 2
Tricep Kick Backs - To failiure x 3
Cable Tricep Extensions - To failure sets x 3
Tricep Dips - To failure x 3
Upward Rows - To failure x 3
Advanced Arm Programme (15'' >)
Day 1
Cable Curls - Drop sets x 3
Reverse Grip Dumbbell Curls - To failiure + forced reps x 5
Pull Ups - To failiure x 3
Preacher Curls - To failure with negatives x 3
Lat Pull Downs - To failure x 3
Bent Over Rows - To failure x 3
Day 2
Cable Tricep Extensions - Drop sets x 3
Tricep Kick Backs - To failure x 3
Weighted Tricep Dips - To failure x 3
Pullovers - To failure x 3
Upward Rows - To failure x 3
Shoulder Presses - To failure x 3
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How can I add an inch to my biceps? - Join the Arms Race!Big arms are like a stamp of manliness. Apparently girls love abs and so all the guys worry about getting a six pack; peruse any fitness or training forum and you're bound to find hundreds of skinny wimplings asking how to get 'ripped abs' to impress the babes. The experienced know however that it is the arms that are the mark of a true Iron Warrior. A skinny kid can rip his stomach to shreds all he likes, but if he ever crosses a burly 22'' behemoth he's going to be in trouble regardless of how many sit ups he does every night. To get big arms a bodybuilder needs to the triceps the same or more attention than the biceps. A common mistake is to do hundreds of curls and pull ups and neglect the triceps. In reality the tricep should make up two thirds of the size of the arm and so it's deadly important that you spend at least as long training them. Another bonus of the tricep is that it's visible when your arm is straight or extended meaning you don't have to point to the beach in order to show off your hard work.It's also crucial that you work muscles around the bicep and tricep; those being the deltoids, the forearms and the lats. Training these will enable you to pile on more weights than you would otherwise.
How To Increase The Size Of Your BicepsAs you're going for size you'll want to train each muscle group hard once a week, leave yourself a lot of time to recover in between and eat a hell of a lot of protein. Add one of the workouts provided to your current weekly routine and increase the amount of protein in your diet and you can expect to add an inch to your arm over the space of a month or two. I have gone to the trouble of providing separate programmes for the beginner and the experienced. Note that neither of these is intended to replace your current routine but should be integrated instead - you still need to target your pecs, your back, legs etc on other days. Try to keep a fairly big gap between day 1 and day 2.Remember aswell that if you're training for strength and size you need to have high weights and low reps. About 5-8 reps performed to failiure is recommended. Note: If you don't know some of the terms or exercise names then check them out in the index (retard).
Beginner's Arm Programme (< 14'') Day 1 Pull Ups - 10 x 3 Kneeling Curls - To failure x 3 Isolation Curls - To failure x 3 Bent Over Rows - To failure x 3 Lat Pull Downs - To failure x 3 Day 2 Tricep Kick Backs - To failiure x 3 Cable Tricep Extensions - To failure sets x 3 Tricep Dips - To failure x 3 Upward Rows - To failure x 3 Advanced Arm Programme (15'' >) Day 1 Cable Curls - Drop sets x 3 Reverse Grip Dumbbell Curls - To failiure + forced reps x 5 Pull Ups - To failiure x 3 Preacher Curls - To failure with negatives x 3 Lat Pull Downs - To failure x 3 Bent Over Rows - To failure x 3 Day 2 Cable Tricep Extensions - Drop sets x 3 Tricep Kick Backs - To failure x 3 Weighted Tricep Dips - To failure x 3 Pullovers - To failure x 3 Upward Rows - To failure x 3 Shoulder Presses - To failure x 3 |
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