Bicep Blasting For Big Results

By Author: Vince DelMonte
Total Articles: 14
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Most guys strive to build massive biceps, because it shows fitness and strength that some people just can't seem to attain. I've seen a lot of skinny guys work like crazy to build up their biceps, with little to show for their efforts.

Most guys strive to build massive biceps, because it shows fitness and strength that some people just can't seem to attain. I've seen a lot of skinny guys work like crazy to build up their biceps, with little to show for their efforts.

Usually, they're failing because they're just doing the same exercises day in and day out. That's not the way to do it - you have to BLAST those muscles!

Here are some tips that can help you get started on the road to those impressive biceps you want.

Start at the beginning

You can't build strong arms without a strong back and chest. Without solid supporting muscles behind them, your arms are limited from the start. Any attempt to do any serious lifting can cause serious injury, so first things first - work on the basics.

Once you've got the supporting muscles ready for the task, you'll be doing some heavy lifting, because ...
... that's the only way to build the bulk that comes with increased strength.

Begin your routine when you're still fresh, so you can handle the maximum amount of weight. Do some bent-over rows, horizontal rows, pull-ups and pull-downs. That will not only give your biceps a workout, but will also help strengthen your back.

Start with the weakest area

We all know our weak areas, so identify the exercise in which you can't handle any more weight - that's probably your weak area. It may be a matter of being able to handle more weight in a barbell curl than in a concentration curl. Just position your wrist to get the angle you need to work the weak muscles. Using a hammer curl position instead of a straight bicep curl, for instance, can help you build strength from different angles.

You may also have one arm that's stronger than the other - most of us do. Just do some extra concentration curls with the weak arm until they're equalized.

Use an incline bench to maximize bicep concentration

I've heard a lot of hard-gainers say they just aren't feeling any strain in their curls, so they must not be getting any benefit. That tells me they may not be doing their exercises properly.

It's often the curl that's the problem. They may be getting assistance from momentum or supporting muscles, so their biceps aren't getting full benefit. Moving to an incline bench can solve that by keeping the other muscles out of it.

Shock your muscles with drop supersets

You can inject some real intensity into your bicep training by doing some drop supersets toward the end of your workout. Do them last, because they'll drain the muscle of strength . If you still have other lifts ahead of you, you'll just be setting yourself up for failure. Go all out with these, then head home, so your muscles can begin their recovery and growth.

Here's the way it works:
Start with one kind of curl, say a barbell curl, then flow right into a different one, like a dumbbell hammer curl. Rest 30 seconds, then repeat the series.

When you're approaching your failure point, do as many reps as you can, then drop the weight and squeeze out a couple more. This is the key, because you're forcing your muscles out of their comfort zone. That's how you'll stimulate maximum growth.

Do these on your upper body days, not separately. That will give you more days per week, providing the best results.

Here's a sample series you can do regularly:

Exercise Reps Sets
Bent Over Row 6-8 3
Lateral Pull-Down 8-10 3
Concentration Curls 10-12 2
Superset:
Barbell Curl with
Dumbbell hammer curl 8-12 3

You can also change up your routine a little, if you're already doing plenty of bicep work. Try some drag curls, where you drag the bar up your stomach instead of keeping your elbows locked and curling. This forces the bicep into a tightly contracted position. A straight bar is best for drag curls, but you can also use a Smith machine to help you get your form right.

You may want killer biceps, but remember that it's also important to balance your workouts with some compound exercises. Over-targeting one muscle group is just asking for injury. If you plan your whole program intelligently, the results you'll get will be impressive and you'll avoid injuring yourself.
Resource: http://www.vincedelmontefitness.com/