Workout to Increase and Gain Biceps Size and have Big Arms

Have you ever thought about how this Mr. Olympia level athlete gets those massive guns? Do you want to have a workout to increase and gain biceps size? I am sure every newcomer in this world of fitness wants to have the biceps like that of Ronnie Coleman, Phil Heath, and Arnold Schwarzenegger. But, do you know how their key secrets of training and workout to get big arms and increase the size of the biceps? I am here to make to understand the secret recipe behind the gains of those biceps.

The biceps, along with chest and triceps are one of the most highly noticed muscle groups in the human body. People will only realize your efforts in the gym if they notice your biceps size. Make sure you workout to increase and gain the biceps size.

For a piece of necessary information, you must know that the triceps muscle involves a major part of your arms. So you must train your triceps with the same intensity as you train to gain or increase the size of your biceps in your arms.

To work out to gain and increase the size of your biceps, one thing that you must do is to lift as heavy as you can. Building the biceps muscle size involves curling movement with proper time under tension. A good intake of calories will allow you to lift as heavy as possible can give you better benefits.

(BEST BACK EXERCISE TO BUILD MUSCLE MASS)

Here are the 5 exercises that I suggest is best for gaining and increasing the size of the biceps muscle:

1. Barbell Curl:

Barbell Curl is the first biceps exercise to perform while working out the biceps. This exercise allows you to perform some heavy reps and overload the biceps muscle with heavy weight. Many people may choose dumbbells over the barbell as they are not strong enough to lift the barbell for the curls. So the barbell curls also help in gaining strength along with increase and gain biceps size. While performing the exercise one must need to make sure that he is not performing the half reps by cutting the curling movement short. He must also not use his body to create momentum to lift the bar up. This is a very common mistake beginner and some professionals do while performing the exercise. They do this with an aim to gain more muscle and size in biceps.  Performing the exercise in a slow and controlled manner allows you to create less momentum and perform with high intensity and activate the muscle fibers.

2. Alternate Dumbbell Curls:

Unlike the normal barbell curls, this exercise allows you to engage your biceps muscle and activating the muscle fibers of one hand at a time. It engages the biceps muscle of one arm fully in one single motion. Dumbbell Curl allows the other arm in rest position while the alternate arm is working. It is a very great exercise as it focuses on the curl of a single arm and makes the curling motion feel with activation of maximum muscle fibers. Alternate dumbbell curl can help in reducing the bodily momentum to lift the dumbbell up. It can also help in full contraction of the biceps muscle for the maximum increase and gain in the size of the biceps. Alternate Dumbbell Curl can play a great replacement of the Barbell Curl. For the ones who find it difficult to perform the Barbell Curl in the proper form.

3. Hammer Curl:

Hammer Curl is one of the best exercises to add serious muscle mass in the biceps and make the arms look bigger. It was named Hammer Curl as it resembles the movement of striking of a hammer. If you want to hammerer your arms muscle then this move can play a great role in doing that. Hammer curl basically hits the outer part of the biceps muscle known as the Brachialis and the Brachioradialis muscle which connects to the forearm muscle group. Hammer Curls are important for the overall improvement of the biceps muscle. All other biceps exercises targets the Bicep Brachii muscle. People often ignores the other two muscles named as the Brachialis and the Brachioradialis. These two muscle plays an equal role in making the front part of the arms look bigger. The hammer curl targets these two muscles and helps in gaining the size and increasing the muscle mass of the biceps.

4. Preacher Curl:

This exercise is performed on a preacher bench. It is my favorite biceps exercise because it adds some more tension to the biceps muscles and forcing it to grow. Preacher Curl can be a nice alternative change to barbell curl. If you are tired of lifting heavy and want to add something new to your workout schedule with a prime focus of gaining some more biceps muscles. It surely helps in increasing the size of the biceps muscle as it works wonder if you are training properly with time under tension of the muscle. It is kind of a strict curl movement where there is no involvement of your body. As because it is a strict move, you can work to improve the form and also work with less weight and improve the mind and muscle connection.

5. Concentration Curl:

Concentration Curl is a compound exercise that isolates the biceps at a whole new level. It mainly focuses on ones and involves lower weight with high reps to engage the muscle fibers. The potential muscle growth is the biggest benefit of doing the concentration curl. Concentration curl allows you to activate the e maximum amount of muscle fibers and breaks them down. Muscle Fibers recovers into something much bigger with protein synthesis. This movement involves both the bicep Brachii and the Brachialis muscle with all together involves maximum part of the biceps muscle. In brief, Concentration Curls are one of the best workout the increase and gain the biceps muscle size and can help you give the arms size you are craving for.

Conclusion

There goes my 5 best workout to increase and gain the biceps size. All these workout are my favorites as I tried and tested them myself. I perform these workout week in and week out. Basically, I prefer working out the biceps muscle during its own day. I can also choose doing it in the back day as the back exercises also activates a smaller part of the biceps muscles. Having a separate biceps day, allows me to focus to increase and gain the size of the biceps. On one piece of valuable information, working out the biceps or any part of the body with heavy weight won't work until you have a good diet and eating habit. Many people have a misconception that lifting heavy will give them the muscles they want but instead they fail. A good workout with good result can only come if you are in a good calorie surplus which includes carbs and proteins. A good diet is essential because it repairs and helps in recovering all the broken muscle tissue and makes it even more bigger.