Bicep Workouts

Bicep Blaster Workout 1

January 26, 2012 chrisandian 25 Comments

(0:35)- Routine Sets & Reps (1:15)- Wide-Grip Straight-Bar Bicep Curl (2:13)- Dumbbell Concentration Curl (3:14)- Close-Grip Straight-Bar Bicep Curl (4:26)- Reverse-Grip Straight-Bar Bicep Curl (5:20)- Outside-Grip EZ-Bar Preacher Curl (6:20)- Zottman Curl (7:41)- Rope Hammer Curl Check out www.scotthermanfitness.com for more information and detailed exercises! Join the most supportive and fastest growing community on facebook! www.facebook.com Check out my Routines & Tips on the SEARS FitStudio page! :) www.fitstudio.com iPhone App! itunes.apple.com Bio-Engineered Supplements & Nutrition BSN www.bsnonline.net Check out my Meal Plan!: www.scotthermanfitness.com 6 PACKÂ® Bags Purchase Link! tinyurl.com View TRX Pro Pack Here! tinyurl.com Follow me on Twitter! twitter.com

10 min Non-Stop Bicep Workout

December 25, 2011 chrisandian 25 Comments

Check out sixpackshortcuts.com Hey guys, in this video I show you how to blast thru your bicep workout with a exercise called “buddy curls” You can do your entire bicep workout in about 10 minutes and it will be one of your best workouts you’ve ever done! How to do Buddy Curls: Step 1 – Grab a partner that can curl about the same weight as you. Step 2 – Pick a barbell weight that you can complete about 10 reps. Step 3 – Do as many reps as you can and hand it off to your buddy. Keep repeating until one of you gives up. Normally, you should do at least about 6 sets. Make sure that you never put the barbell down until you are done with the workout. never touches the ground until you’re done. This is a great way to get a killer bicep workout in in just 2-3 minutes. You’ll be getting in more work than most guys do in half an hour of biceps training if you’re doing buddy curls. And if you want more exercises for building muscle while staying lean and ripped, check out this free video I just posted: sixpackshortcuts.com It shows you more examples of Afterburn exercises like this — and shows you how you can use the Afterburn Effect to get a ripped body and six pack abs with minimal gym time. Watch the video now: sixpackshortcuts.com Train hard, Mike
Video Rating: 4 / 5

Home Bicep Workout

December 05, 2011 chrisandian 25 Comments

Dear Beefcakes, Sorry guys but the gym said no to any camera usage. I will attempt to find one that does allow it. Here is a shortened version of a home bicep workout. I’m showing four different arm exercises, but you dont need to do that many. Your bicep is a very short muscle and is easy to overtrain. Two or three would be best. Also please note that I am not a personal trainer, nor an expert. So. You should always research on your own when it comes to fitness, health and your body. menshealth.com and bodybuilding.com are excellent sources remember, this specific program is 10, 8, 6, 4. Each time you lower the amount of reps, you are bringing the weight up! Keep good form! Stay tuned for shoulders!
Video Rating: 4 / 5

Big Arms Exercises -Big Arm Workouts -Biceps and Arm Exercises -

November 29, 2011 chrisandian 25 Comments

vicsnatural.com http Meet Victor Costa- he is considered to be one of the top trainers in the world. He has developed some incredible techniques for helping you get bigger arms. There are some exercises you can do to gain mass and others you can do to chisel out your physique. Vic’s Natural Workouts are the best online workouts you can buy and he is considered to be one of the top trainers in the world. See article www.myfitnessstudio.co.uk Vic’s Natural dvd and mp3′s can help you get the best workout of your life. His techniques can help you develop big arms – fast. These are the best biceps and Big Arm workouts you will find. Come to vicsnatural.com and you can take a look at the amazing workouts offered by Master Trainer Victor Costa. Victor’s gym workouts are incredible. He offers a workout for home as well. You can get bigger biceps fast using his techniques. He offers the most educational and exciting gym workouts and a workout with bands. Want to make your biceps grow. come by the website http Also, www.facebook.com stop by his Facebook page and get continuous support and nearly daily chats on the wisdom of bodybuilding.
Video Rating: 5 / 5

Bicep Workout

November 23, 2011 chrisandian No comments

Bicep Workout

Article by Tim Mielke

Building impressive biceps is one of the most popular reasons why many people go to the gym. Girls love to look at and touch lean muscular arms; men are envious of other men who have them. Sleeve-splitting guns are impressive to just about anyone. While genetics do play a major role in how your upper arms will develop, a solid bicep workout will do wonders for making huge gains in your biceps.

In order to maximize the gains from this workout, you should have a basic understanding of the anatomy of the biceps, and more specifically, your own biceps. There are two heads to the biceps, (bi meaning two) an outer and an inner head. Both heads run parallel with one another from the shoulder to the interior bend in the elbow. The outer head is what gives the impressive “peak” that so many bodybuilders strive to have. If the biceps are exceptionally lean, the inner head can attain a “feathered” look, which increases the overall impressiveness of the arms. Your genetics will determine if your bicep muscles will have a high peak when flexed, or if they have a more rounded look to them.

So now you should have a basic understanding of the biceps structure, so let’s get on with the workout. Bicep training is fairly straightforward, as the bicep have one major function, and that is to pull the forearm inward to them.

First Exercise:

Barbell Curls – This is an excellent mass builder for the biceps. Give yourself a sufficient warm-up because the work sets will be heavy.

4 sets of 8 – 10 reps

Use heavy weight and strict form – Never swing the weight up! Hands should be at shoulder width

Second Exercise:

Preacher Curls – The pad your upper arms rests on should be placed high enough so that your elbows are about 45 degrees from your torso. Elbows should be kept close together, about 8 inches apart.

3 sets of 10 – 12 reps

Third Exercise:

Concentration Curls – These can be done standing or seated. I prefer standing. This is the most basic of curls, done with a dumbbell.

Standing – bend over at the waist, resting one hand on the knee. The arm with the dumbbell should be fully extended (starting position). Slowly bring the arm up in a natural curling motion, keeping the upper arm steady. Return to starting position.

Seated – Slightly bend at waist. The elbow of the arm doing the curling should be braced against the inner thigh of the same leg. The arm should be fully extended (starting position). Slowly bring the arm up in a natural curling motion, keeping the upper arm steady. Return to starting position.

3 sets of 12 – 15 reps

Fourth Exercise:

Reverse Curls with EZ Curl Bar – The same basic form as a barbell curl, but your grip is reversed (palms facing down) and you use the EZ curl bar. This helps incorporate the brachialis and forearms.

3 sets of 8 – 10 reps

This may seem like a lot, but in order to make your biceps grow, you need to incorporate heavy weights, perfect form and multiple angles. As always, proper nutrition is a must for growth and recovery. After doing this routine for a while, the only thing left to do is sit back and collect the accolades from friends and peers.

About the Author

Tim Mielke is a former competitive bodybuilder, article contributor for http://www.i-supplements.com and published author. His book “The Book of Supplement Secrets: A Beginner’s Guide to Nutritional Supplements” is currently available through http://www.amazon.com and http://www.barnesandnoble.com.

How to Get the Best Bicep Workout

November 18, 2011 chrisandian No comments

How to Get the Best Bicep Workout

Article by Ryan Hger

Are you looking for exercise routines to get the very best bicep exercise? If so, you’ve come to the appropriate location. In this post, we’ll explore 3 of the best workouts you can do build even larger and more robust biceps to see results in just days. The exercises that get you the finest bicep workout are barbell curls, preacher curls, and hammer curls. By the finish of the post, you’ll know just what to do to increase the size of your biceps.Very first, let’s discuss about barbell curls. While standing, grab the barbell with your palms going through out and have it hang straight down. Make confident your grip is at shoulder width. Deliver the barbell up towards your chest and so your palms confront in the direction of you. Now reduce your hands back down. This will be 1 rep. Aim to do 3 sets of 6-ten reps. This applies to the rest of the physical exercises. To get the best bicep exercise, make sure your movements are slow and fluid. You can adjust the load based on the ease or problems of the last reps.The up coming workout to get the greatest bicep workout is identified as the hammer curl. In this physical exercise, grab a dumbbell in each hand. Although standing, allow your arms hang to your side so that your palm is facing your body. Recall to maintain your elbows shut to your facet. Now gradually convey 1 hand up to your shoulder in a vertical movement. Do not rotate your wrists. Bring the hand back again down and do the exact same with the other hand. This will be 1 rep.If you want to get the best bicep work out, do not neglect our very last physical exercise named the preacher curl. In this training, you will get the job done on one arm at a time. Grab a dumbbell in one hand and set your self up at a preacher bench at about a sixty diploma angle. Put your arm over the bench so that your palm is facing up. Pull your hand towards your shoulder in a sluggish movement. Now deliver the hand back again down. This will be one rep.So there you have the a few top rated workouts to get the finest bicep work out. You can use all or a blend of barbell curls, hammer curls, and preacher curls to supercharge your biceps and enhance their dimension in no time.

About the Author

For bicep workout. advises, Visit MOTIVATE MUSCLE.

Best Bicep Workouts For Size

November 16, 2011 chrisandian No comments

Best Bicep Workouts For Size

Article by Sally Guice

For people who decide to embark on a muscle work out program, one of the main areas many like to focus on is the biceps. Located in the upper arm, they are an easily noticeable part of the body. Biceps of a good size show that you are on the top of your game as far as working out goes, and there are five main workouts that can be performed to ensure you have sizable biceps.

The first exercise is a bicep barbell curl. This is an ideal exercise for increasing the strength of your biceps. To do this exercise you need to use a barbell – a specific piece of equipment which tends to be more useful than dumbbells, which you then lift up to waist and then chest height. The barbell should be loaded with heavy weights which can be increased the further your training program goes. It is advised to do this exercise slowly to ensure high intensity is placed on the muscle fibers.

The second exercise is an incline dumbbell curl. To do this exercise you need to lay back on an incline with a dumbbell in each hand. You then need to contract your biceps whilst curling the weights forward. Your upper-arms should stay stationary during this exercise. Once your biceps are contracting, hold the weight in place for a second before lowering it back down. This exercise can really help increase the size of the biceps as long as you push yourself hard and increase the number of repetitions per session.

Cable curls are the third exercise aimed to increase the size of your biceps. They work by targeting the fibers deep inside the muscle. Cable curls need a cable bar to be able to be performed. This exercise works as you lift weights that are attached to a pulley in a similar way to the above exercises. The number of weights and repetitions can be increased each time in this exercise. This is also a good way to work on some of the other muscles surrounding the bicep.

The fourth exercise is a variation on the first exercise and is called the reverse grip row. This exercise uses a barbell but instead of remaining straight as you lift it to your waist and then your chest, this exercise requires you to lean forwards thus placing more strain specifically on the bicep muscles.

The fifth exercise is a concentration curl. This is a good exercise to perform last to truly exhaust your bicep muscles. Whilst sitting, place the dumbbell on the floor in front of you. Then using your right hand, lift the dumbbell and curl it forward until you feel your bicep contracting. When your bicep contracts, hold the dumbbell in place before lowering it back to its starting position. Your upper arms should be stationary throughout the whole process. This exercise should be repeated until your bicep is exhausted and then do the same with the left hand.

When you decide on a bicep workout, if this is the first time you have done anything like this it is wise to enlist the help of a trainer or gym expert to ensure that you do not cause yourself any unnecessary damage. Whilst working on the biceps it is also important not to forget the tricep muscles in order to see an optimal result. If you are aiming for maximum size of your bicep muscles it must be said that the best way to achieve this is by lifting heavy weights -this should be a priority during your workouts.

About the Author

If you are serious about gaining strength and size in your biceps I HIGHLY recommend this program, Blast Your Biceps.

Gregg Avedon showing some bicep workouts

November 14, 2011 chrisandian 20 Comments

www.LIVEGREATLY.com Gregg Avedon, Weston Personal Trainer and elite fitness model shows you three excercises to build up the peak on your biceps
Video Rating: 5 / 5

Good Bicep Workouts Switch

November 11, 2011 chrisandian No comments

Good Bicep Workouts Switch

Article by Angela Rubicsa

The best way to execute arm exercises for a bicep workout is to make use of hand weights. These can be ordered just about anywhere and may be held in your particular hands and lifted above your head, to the sides of your system along with front of your body. You may use hand weights in several different ways to exercise all the muscles in your upper arms as well as your decrease arms and give yourself a great bicep workout.I’ve lately read an article saying that’s not the way to accomplish it, but I’ll tell you, that is the manner in which I’ve usually carried out it and I get a lot of compliments on my arms all the time.For an impressive bicep exercises you need dumbbells, dumbbells are an important an area of the biceps workout.Here is the way to participate in an effective bicep exercise routine utilizing the seated dumbbell curlConcentration curl: sit on edge of chair or bench, lean forward slightly, and select up a dumbbell with one hand together with your palm facing upward. Relaxation your elbow on the inside your leg letting the dumbbell hang. As you begin your curl give your wrist a twist in the direction of the outside, this would bring about the bicep to contract. Pause on the best of the curl for just one or two seconds the in a clean motion lower the bicep. Do between 10-12 – 3 units 2 to 3 times a week.To participate in a cheat curl effectively, pick a weight you can do 12 reps with to failure, which means the twelfth rep would be the last you could participate in with good form, use strict form and participate in the 12 th rep, whenever you attain the 12th rep, you will definitely notice that you are able to solely lift it a couple of inches, at this factor just swing the load up until it passes that sticking or weak factor and then use your biceps to undertake remainder and compete the repetition. Usually maintain the elbows stationary on the waist as you swing utilizing the back and shoulders to help you previous the weak point of the bicep exercise) Hit the health club to blast through your bicep exercise only once every week.

BODYBUILDING Bicep workouts build muscle video

November 02, 2011 chrisandian 25 Comments

bicepflexing.blogspot.com http Title- BODYBUILDING Bicep workouts build muscle video Showing myself build muscle after a bicep workout. My videos are made to inspire people to start to workout and build muscle

Biceps Workouts That Get You Growing Quick

October 23, 2011 chrisandian No comments

Biceps Workouts That Get You Growing Quick

Article by Guido Nussbaum

The biceps are considered by many people to be some of the most important muscles as far as looking good. That is why you might try a variety of different biceps workouts in order to hit them from different directions. The reality of the matter is, however, exercises that isolate the bicep muscles are actually going to mimic each other in many ways, although there are some ways for you to make them a little bit different. It is the curling motion works this muscle, so let’s take a look at several different biceps workouts that incorporate this motion.

The most common workout for the bicep muscles is the preacher curl. This is done with the elbows and upper arms resting on a platform and you curl the weight up towards your body. This is an excellent way for you to work out these muscles, basically because you isolate them. Not only that, you are also keeping the upper arm steady so this helps to isolate the muscle even further. You can do variations on this simple exercise by using dumbbells, or perhaps by doing concentration curls, resting your elbow on the inside of the leg.

One of the reasons why using dumbbells for your biceps workouts is effective is because you hit each of the muscles separately and you’re not allowing your strong arm to make up for any difference in your weak arm. Something that is necessary in order to make these dumbbell workouts most effective is to work out your weak arm first. If you work out your strong arm first, you are actually weakening your other arm and you get less of a pump out of it. Little changes like this can make a difference in your overall workout routine.

You might also be surprised to learn that it is not necessary for you to isolate the bicep muscle in order to make it grow larger. As a matter of fact, you can grow this muscle by working out your legs, doing such exercises as the seated leg press, crunches and similar exercises. You can also build it by doing dead lifts, an exercise that really strengthens the core muscles and helps you to build bigger muscles in this area of your body. The reason why these are effective at building your biceps is because you are releasing chemicals into your body whenever you work out those larger muscles that help your overall muscle growth, not just the muscles in that area.

One final thing that you should be putting into your routine regularly is to make sure that you are getting an adequate diet. Although not really considered to be biceps workouts, eating the right type of food can certainly go a long way in helping you to gain muscle and recover after a circuit at the gym. Aim for eating a clean diet, with plenty of lean meat, along with raw fruits and vegetables. It will make a difference in how your workouts work for you.

About the Author

Discover 12 Secret Weight Lifting Techniques For Maximum Muscles!

Dumbbells and Bicep Workouts

October 19, 2011 chrisandian No comments

Dumbbells and Bicep Workouts

Article by Jimmy Del Ponte

Discover the Best Dumbbells for Bicep Workouts at HomeSome of the most effective bicep workouts at home can be done with dumbbells. There are quite a few things to take into account when selecting dumbbells for your workout routines at home. One has to think about space, convenience, durability and affordability. In this article we’ll be looking at fixed-weight dumbbells v adjustable dumbbells

These are the two types of dumbbells available on the market today:

October 08, 2011 chrisandian No comments

Bicep Workouts

Article by Micah Montag

That is the most effective bicep exercise for dimension? There are lots of people who have struggled for any extended time to the big biceps of their dream. A great number of are irritated simply because immediately after engaging in bicep work outs not having effects. A single valid reason why this happens is usually that they could not be engaging in the right exercises. In truth there’s far more bicep routines than the relaxation of your upper human body place with each other. You ought to be engaging in the right bicep workout for dimension if you need to boost the dimension of the biceps. But the query that comes up promptly is which the perfect bicep exercise for dimension is. Here are a very few ideas.

Close-grip chin-up

Inside your look for the perfect bicep work out for dimension, you will definitely come across the close-grip chin-up numerous periods. This work out is amongst the closed chain work outs. In closed chain workout routines the hand plus the legs you should not move however the rest of your entire body moves. This kind of working out has been proven to promote the muscle tissue to expansion. This tends to make the close-grip chin-up possibly the most suitable bicep work out for dimension.

Barbell Curl

This can be an alternative exercise for developing great biceps. The barbell curl is done by keeping the barbell in front along with the knees slightly bent. The elbows must be held at your side. Curl up the excess fat as high as you possibly can devoid of moving your elbows. The bar should be round the mid-chest for this exercise to be powerful. If the bar is as well increased your elbows will swing in much out. Squeeze the biceps when you raise the bar and decrease it progressively. Never permit your arms to straighten in advance of you begin yet again.

Cable bicep curls

It happens to be reported that free of cost excess weight work out would be the greatest for bicep enhancement, but cable work outs such as the cable bicep curls possess the benefit of putting more pressure when you do the motion elevate. You’re feeling the weight superior on the best for the elevate considering that you get to squeeze the biceps more difficult when compared with the barbell curl. You can not rely on this by yourself for massive biceps but when blended with other bicep exercises you receive great benefits.

Take into account that knowing the most effective bicep workout for dimension isn’t really an assure for possessing enormous biceps. It will take tough do the job to increase muscle tissues. In addition you can not mature muscle groups if you never try to eat the right type of foods. Your weight loss program ought to have a great deal more protein if you’d like bigger biceps.

Stick to the most effective bicep workout for dimensions and you’ll begin the process of to discover superb outcome. If you essentially prefer to get astounding benefits, you need to know the key to be successful. Look at out this no cost report that served me pack on enormous muscle in weeks.

About the Author

Discover more Bicep Workouts for Mass on our online resource.

Biceps Workout – How Can Women Achieve Sexy and Toned Arms

September 30, 2011 chrisandian No comments

Biceps Workout – How Can Women Achieve Sexy and Toned Arms

Article by Arkin Kaman

Thinking that biceps workout is only for men? You might be surprised; biceps exercises can also be for women! Yes, they also need to have well-toned arms to look fit and young and comfortably wear short-sleeved and sleeveless outfits. Learn how to do it by reading this article.

Some women are afraid to perform biceps exercise as they don

Discipline is key to Effective Bicep Workouts

September 29, 2011 chrisandian No comments

Discipline is key to Effective Bicep Workouts

Article by James Davis

You may have seen the weight trainers performing diverse bicep workouts with different devices. And you are excused from thinking about having those amazing shirt-ripping biceps overnight just by pumping iron. This is the general thinking about genuine bodybuilders. Instead of thinking about the pain and sweat that has gone into building that rip-roaring body, people often tend to believe that biceps can be protruded as and when one wants by simply doing a few curls.

Nothing can be farther from truth than this fallacy. All those Doubting Thomases are informed that strong biceps is the result of disciplined bicep workouts that the bodybuilders follow for a very long time; and to prevent them from sagging, they have to consistently hit the gym and repeatedly do those curls.

Whatever your target for the biceps is, it can’t be achieved unless you follow a disciplined routine as charted out by your trainer. Besides telling you different kind of curls, he may also advise you about the diet you should have while you are performing the prescribed bicep workouts.

The first thing he’ll tell you is to maintain regularity in all your exercises. As far as possible, sticking to the strict exercise and diet schedule will not only help you achieve the desired results in shortest possible time, but also ensure that you have a healthy bicep development and not a cosmetic one (e.g., using drugs or other dangerous chemicals). In fact, the primary purpose of undergoing routine bicep workouts is to discount the possibility of the use of cosmetics to enhance your biceps.

Another thing you must keep in mind while trying to build your bicep muscles is to avoid overdoing it. Remember, Rome was not built in a day! Similarly, your biceps will take their own sweet time to build. All they want from you is to help them by doing correct and timely bicep workouts, and keep to the schedule as laid out by your trainer.

No pain no gain theory is fine, but your aim should be to minimize the pain and maximize the gain by adhering to correct well disciplined bicep workouts.

About the Author

For more information Click Here>Bicep Workouts

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Triceps Biceps Workout without Weights

September 22, 2011 chrisandian No comments

Triceps Biceps Workout without Weights

Triceps biceps workout without weights is a great way of continuing your training if you can’t get to the gym or just want to have a workout at home, the exercises I am going to be showing you are a mixture of perfect pushups,Chin ups, and resistance training.

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In The first triceps biceps workout we are going to be super setting between perfect pushups and medium grip chin up.

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Start the workout with pushups but with your hands level with your shoulder and your elbows close to your sides, do a set of around 14-15 reps don’t go over this as we are only warming up.

The reason for incorporating chin-ups with the push ups is because when you do push ups for the triceps it incorporates allot of the back muscles, so not are you only training your triceps and biceps but you are training your chest and back as well.

Without rest move onto the chin up bar and with a medium grip perform 13-15 reps , if you find that chin ups are too hard then you can put a chair under your feet and give yourself a little helping hand to hit the reps you are aiming for.

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If on the pushups you want to add weight then put a rucksack on your back and fill it with something like water bottles, bags of food or something even heavier.

After performing theses two exercises move onto dips using a chair or if you have one a bench put a weight onto your lap if your bodyweight is not enough super set this with reverse grip chin ups this will work the outer head of the biceps and the forearms.

Perform at least 5 working sets so anything from 10-12 reps will be a working set.

As the sets go on you probably won’t be able to do more than 8 reps for both of these workouts but just do as many as you can.

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After the workout above you should have a good pump in your triceps, biceps, back and chest if not then you weren’t doing the exercises properly.

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The next triceps biceps workout without weights I am going to show you is done just with the resistance from you pushing one arm against the other.

Let me explain.

Sit on a chair with your elbow set on the inside of your leg as if you are going to perform a biceps concentration curl, hold your wrist with the other hand now bring the arm that is set on the inside of the leg up towards your chest but with the other hand try to stop the arm from coming up, by doing this the arm that is set on the inside of the leg will be workingout the biceps and the arm that is resisting the arm to curl up will be training the triceps muscle.

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Once you have performed a set of 12-15 reps change arms so that the other arm is now training the biceps and the arm resisting is training the triceps muscle.

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Don’t rest in between go straight from one arm to the next.

The beauty of this exercises is that you can add as much or as little resistance as you want a bit like someone helping you to push the last lot of reps out.

This sort of triceps biceps workout can be done with any biceps exercise for example hammer curl, standing biceps curl, reverse curl just hold the wrist with the other hand and push and pull so you workout the triceps and the biceps at the same time.

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Try some of these triceps and biceps exercises without weight even mix the whole lot together depending on how advances you are I do have allot more triceps biceps workout without weights but that will do for now any way good luck and to your success.

If you like this article on Triceps biceps workout without weight visits http://build-muscle-lose-weight.com/ for more on triceps biceps workouts and training.

P90X Workout – Bicep Flexing progress

August 30, 2011 chrisandian 25 Comments

bicepflexing.blogspot.com Add me to twitter at twitter.com Showing the world my biceps while using the p90x program. Showing the world my progress as I continue to use the program. P90x workouts allow me to achieve my fitness muscle goals and increase my overall muscle and gain strength. P90x allows you to workout at home and increase muscle on a daily basis. P90x has helped me increase muscle size and muscle progress. By showing my muscle progress and muscle gains, I try to inspire all those who want to increase muscle and muscle size. P90x is a workout program which really works and can help anyone gain muscle in a fast and efficient way. If you are looking to increase your fitness and find the inspiration on how to gain muscle then watch my videos!
Video Rating: 4 / 5

Curl your way to BIGGER Biceps!

August 26, 2011 chrisandian 25 Comments

Check out www.scotthermanfitness.com for more information and detailed exercises! Join the most supportive and fastest growing community on facebook! www.facebook.com Check out my Routines & Tips on the SEARS FitStudio page! :) www.fitstudio.com iPhone App! itunes.apple.com Bio-Engineered Supplements & Nutrition BSN www.bsnonline.net Check out my Meal Plan!: www.scotthermanfitness.com TRX Purchase Link: www.anrdoezrs.net Follow me on Twitter! twitter.com
Video Rating: 4 / 5

Blast Your Biceps Workout: Power Barbell Curls

August 26, 2011 chrisandian 25 Comments

www.LeeHayward.com In this video I’m training with my good friend Dave Ruel, and Dave shares a unique workout tip that you can use when curling that will allow you to lift more weight, use better lifting form, and stimulate more muscle growth.

P90x workout- Flexing biceps

August 26, 2011 chrisandian 5 Comments

bicepflexing.blogspot.com Doing P90x exercises and flexing biceps as I use P90x workout video and the P90x bands to increase muscle and biceps. The P90x resistance band is a resistance band which benefits my workouts and allows me to flex my biceps and show my workout progress. P90x is a workout program which offers many exercises and can help anyone gain muscle.

Home Biceps Workout (Intense Supersets)

August 16, 2011 chrisandian 25 Comments

Killer home bicep workout with little equipment
Video Rating: 4 / 5

Build More Muscle With The Right Biceps Workouts

August 16, 2011 chrisandian No comments

Build More Muscle With The Right Biceps Workouts

Article by Russell Strider

From popular bodybuilding celebrities like Becca Swanson and Ronnie Coleman to everyday individuals who would like to start looking strong and well developed, biceps workouts loom large. They’re a vital component of an overall body sculpting strategy. For those people who want firm appearances but not huge biceps, regular techniques performed with smaller weights will sculpt without building more muscle than is wanted.

The biceps is the large muscle group that forms the top of the upper arm. The triceps are on the underside. Any time admirers ask another person to make a muscle, it’s the biceps that are flexed. This bulge of muscle gets larger if it receives frequent training. Ladies and gentlemen, get ready to flex your guns.

Exercise for any part of the body doesn’t really need to be elaborate to be efficient. Routine biceps training must happen for the very best results. Plan to train your biceps two to three times every week. Trainers don’t endorse everyday workout routines for any one muscle group. Your body needs time to recuperate between training sessions.

Start out the biceps workouts with warm ups. You’ll be able to go through a number of the movements you are going to make use of during the normal workout but with lighter or no weights. Some type of warm up gets the heart pumping and also prepares your muscles for intensive work.

The barbell curl is a basic but powerful exercise for developing the biceps. Stand and lift the barbell with both hands, palms facing up. Always keep your arms a shoulder width apart. Bring the bar up to your chest, bending the elbows as you go. Move the bar back down. That counts as one repetition.

Since it’s vital to always keep the back straight and stable, quite a few personal trainers advocate undertaking barbell curls by keeping your back braced against a wall. This tends to help to prevent the body from swaying. You want to focus on your biceps and not involve momentum in lifting the weights. Start out with 8 to 12 reps, resting right after every set. Try to get 3 to 4 sets each workout. Adjust the amount of weight determined by exactly how effortless or challenging it really is to finish 12 reps. And once again, in the event you wish to tone instead of build major muscle mass, keep the weight load lighter.

Other standard exercises for the biceps can include hammer curls and chin-ups. These three standard moves by themselves will build your biceps if employed on a routine basis. Right after your regular workout, stretch your biceps. Grab onto a wall or squat rack, and then carefully move your shoulders and upper body forward. You will feel a slight stretch in your upper arms. Practice your biceps workouts routinely and stick to a healthy and balanced diet, and you are going to look much more muscular in a matter of weeks.

About the Author

Are you interested in building muscle and burning fat? Be sure to visit my site to learn more about getting rock hard abs and how to get 6 pack abs.

Biceps Workout For Mass

August 15, 2011 chrisandian No comments

Biceps Workout For Mass

Article by Nate Rivers

If you’ve been looking for a biceps workout for mass, then you’re in luck… I’m going to show you how to turn your water-pistol guns into 50 caliber machine guns… so to speak.

Everyone wants a pair of big, ripped biceps… you might not want 20 inchers, but a pair of ripped, muscley biceps have been proven to get more attention from the opposite sex, as well as make you feel like a million bucks.

In this article, I’m going to outline an effective biceps workout that will help you add muscle to your biceps…. and I want to explain some science-type things behind muscle building… just so you have an idea.

Let’s get started…

What a Biceps Workout for Mass Looks Like…

First of all, there aren’t any secret workouts that will give you huge arms in a few weeks. There isn’t a secret combination of sets and reps that will work wonders… and there’s not a secret exercise that put mountains where your arms used to be.

There are several biceps exercises that are the most effective, and so they’re the ones that you should focus on.

Before I go over the most effective biceps exercises you can do, I want to explain some of biggest mistakes people make when training their arms, so that you can avoid them.

Biggest Biceps Training Mistakes:

Overtraining: Most guys blast their biceps way too often… they are very small muscles, so you should train them twice a week at most… a lot of pro bodybuilders only train them once a week.

Doing way too many reps: This goes hand in hand with the first mistake. Going to “burn out” is a very common practice that you see all the time in the gym, but it’s not an effective way to get bigger biceps. The simple formula to build muscle is high weight, low reps.

Doing ineffective exercises: Exercises such as concentration curls have their place, but they are mostly a waste of time when you’re trying to add muscle to your biceps. I’ll get to the most effective biceps exercises in a minute…

Making stuff up: You’ll see guys doing this all the time.. They just make up exercises that they think are “crazy” or “insane”, because it gives them a huge burn… well, a burn doesn’t always add size… remember that.Now let’s go over exercises that you should do if you want to get pythons in your sleeves…

The Most Effective Bicep Exercises For Mass Building

Close-grip Chin-ups: This is where you grip the pull-up bar with your arms shoulder-width apart, and your palms facing you. Close-grip chin-ups are one of the two most effective exercises for adding shirt-tearing muscles to your arms. Why are they so effective? It’s because it’s a closed-chain exercise, and it stimulates a major muscle group, which stimulates growth. And, because they’re really hard to do… the most effective exercises are the ones that make your tired fastest.

Cheat curls: We have Arnold to thank for these… he probably didn’t invent them, but he swore by cheat curls to add size to your arms. Back in the day, other bodybuilders would tell him he wasn’t doing anything but working out his lower back, but those guys were obviously never Mr. Olympia several times in a row. If you’re going to do cheat curls, don’t break your back… that’s my best advice. In order to not break your back, you might consider doing them with on a cable machine. A cable machine will take away a lot of the dangers of doing them with free weights, while still getting the same positive effects. You should do a weight that you can barely handle for 6 to 10 reps.

Squats: Yes, that’s not a typo… squats is something the average guy in the gym never does, and it’s also the main reason most guys never hit their goals. Squats are hands-down the best overall exercise for adding mass to your body. And the reason is… they hit every major muscle group in your body, and that promotes growth. It’s a simple formula that you’ve probably heard before… shut up and squat.Now that you know what the most effective exercises are for getting bigger biceps, I’ll explain how to put this together so that it works for you…

For the chin-ups, you should do 3 sets of absolutely as many as you can do. It probably won’t be that many when you first start. If you can’t do 5 chin-ups at once, then you should do as many sets as it takes to do 20 legit chin-ups. No squirming and heaving your body around… you need to use good form until you’ve done 20.

For the cheat curls, take a weight that you can only do 6 to 10 times, and do two sets. You can do three sets if you feel like a champion. A big key is to let the weight down slowly and controlled… this will blast your arms… as you’ll soon find out.

Train your biceps once a week at first. Seriously… they are small muscle and if you train them good and hard, once a week is plenty. Avoid the compulsion to blast them every few days… you’ll grow more if you stick to once a week.There you have it… a great biceps workout for mass that will have your twigs looking like full-grown trees in no time.

About the Author

You can get more great training tips at http://www.get-ripped-in-4-weeks.net/biceps-workout-for-mass/

Bicep Workouts – 3 Key Exercises to Get Shredded Arms!

August 12, 2011 chrisandian No comments

Bicep Workouts – 3 Key Exercises to Get Shredded Arms!

Article by Mike Balone

Here are a few great bicep workouts that many beginners seem to over look when starting out at the gym. First, your bicep is broken up into 3 different parts, and different exercises work different sides of the muscle. I see so many guys at the college gym come in and go straight for the 2 armed cable curls then after 5 sets they are done, all because they got that “pump” that they were looking for. Don’t get me wrong, I love the feeling of a rock hard pumped muscle after a good workout, however, this really is not getting you great results.Try adding these exercises into your weekly bicep workout and I guarantee you will notice the difference in strength and size.

1. Seated 2 Arm Dumbbell CurlThis is definitely one of the staple bicep workouts, however it seems to be neglected by so many people. Seated on a bench, grab 2 moderate weight dumbbells, with your arms at your side, elbows at your side, and hands forward, simply raise both dumbbells up to your chest. Try to count 1-2-3 on the way back down to ensure a good negative. You want to do 3 sets of 8-10 reps. Remember the key things to focus on is to sit up straight, and never swing your elbows around, don’t cheat your muscles, it will not get you any results. Also, try this exercise while sitting on a large yoga ball. This technique will help with working you core and stability muscles. Result, toned abs the ladies will love.

2. 1 Arm Cable CurlsFor these bicep workouts, focus on keeping your arm nice and close to your body with your elbow at your side. This exercise specifically gives a great contraction at the top of your bicep. The key to this exercise over barbell curls is that each bicep has to pull its weight. Do 8-10 reps and then switch arms. Beginners only go max 2 sets and advanced go 3 sets.

3. Seated Concentrated CurlsThis exercise will focus the muscle groups. Put your elbow so that it rests just below your inner thigh. Use full extension of the bicep and nice slow negatives on the way down. Remember just like any exercise, if you cheat yourself on your bicep workouts, you wont get the results. This exercise is a great way to finish your arms off for the day. Do 8-10 reps, and 3 sets.

Another thing to remember is that you can alternate between regular bicep curls and hammer curls. In case you don’t know a hammer curl is used in all of the same workouts as stated above, but instead of having your hands facing forward with the dumbbells in them, face your hands to your sides. A great advantage of doing hammer curls as well is that it works more specifically on the outside of the bicep, as well as your forearms.

I hope that this has been insightful to many of you beginners.Thanks.

For more Free tips and tricks to get the best bicep workouts ever by the biggest body building and nutrition experts around. Also, Simply Click Here! for your Free Copy of “Insider Secret of a Lean Body”

About the Author

For more FREE information, tips, and tricks on muscle building go to Mike’s Fitness Review

2 SIMPLE BICEP WORKOUT EXERCISE FOR EXTREME BICEP MASS

August 12, 2011 chrisandian No comments

2 SIMPLE BICEP WORKOUT EXERCISE FOR EXTREME BICEP MASS

An effective Biceps workout is one in which your biceps are worked hard in the shortest period of time

A good bicep workout will have a few key bicep exercises to develop bigger biceps the best in building big bicep mass are the standing bicep curl and the seated dumbbell curl

When it comes to biceps you must understand that they are small and are easily over trained. Performing exercises like back exercises gives them a good bicep workout, so less is more when it comes to bicep workouts

So the key to developing bicep mass is to allow your bicep muscles to recover from a bicep workout after an â€œintense bicep workoutâ€ and to help with recovery the bicep muscles need to be nourished with high quality proteins, minerals, and vitamins etc.

Also essential is at least 8 hours of sleep and lots of power nap during the day-this will build bigger biceps

It takes about 10 pounds of muscle to gain an inch of bicep mass and so you need at least 20 times your bodyweight amount of calories- so if you weight 150lbs you will need 3000 calories to build bicep mass

For an effective bicep workout you need dumbbells, dumbbells are an essential part of the biceps workout.

Here is how to perform an effective bicep workout using the seated dumbbell curl

Sit on the edge of a bench with your back straight and whiles holding one dumbbell in each hand. It is important that the weight you select is one which is heavy enough to give you at least 12 reps taken to positive muscular failure-the point where completing the 12 repetition is impossible

When you reach the 12th rep use cheat curls as described below

Cheat curls are essential because they provide the muscles the much needed intensity they need in your bicep workouts to build bicep mass

To perform a cheat curl effectively, pick a weight you can do 12 reps with to failure, meaning the 12th rep would be the last you could perform with good form, use strict form and perform the 12 th rep, when you reach the 12th rep, you will notice that you can only lift it a few inches, at this point simply swing the weight up until it passes that sticking or weak point and then use your biceps to do the rest and compete the repetition. Always keep the elbows stationary at the waist as you swing using the back and shoulders to help you past the weak point of the bicep exercise

, perform 4-6 cheats to effectively build bicep mass and to make your bicep workout intense

Here is a good bicep WORKOUT routine

2 sets cheat bicep curl

2 sets dumbbell cheat curls

Perform this two a week and try to increase the weights or reps each week

To get a simple way to boost your bicep workouts and to give you all the bicep size and mass you need click the link below in the authorâ€™s box for a free report on how to build big biceps

If you would like to discover how to get big massive arms and get your
entire body to grow and grow at an alarming rate please take a look at my free bicep report2 SIMPLE BICEP WORKOUT EXERCISE FOR EXTREME BICEP MASS

Bicep Workout

August 12, 2011 chrisandian 25 Comments

Me doing a couple of my favorite bicep workouts

Best Bicep Workouts For Big Guns

August 11, 2011 chrisandian No comments

Best Bicep Workouts For Big Guns

A bicep workout is very important for upper body strength. It is one of the muscle groups that all professional bodybuilders pay attention to. When a person is working on their back or shoulders you also perform a bicep workout as they serve as assisting muscles. Having said this, it is very easy to overtrain your biceps. It is essential that you don’t overtrain your biceps as this could lead to injury or long-term soreness.

During bicep workouts, performing too many sets is one cause of injury and sore muscles. There’s no rule that says more sets mean bigger biceps. What really matters is the quality of the training you do. Performing a set of 15 quality bicep workout reps is better than a set of 30 poor quality reps with bad form. When you do a bicep workout, you need to concentrate on every rep of every set. Keep in mind that a small amount of quality workout will definitely build bigger bicep muscles.

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Doing workouts for biceps using bad technique is another big training mistake that many people are guilty of. Technique, just like quality of training is important in building bigger biceps.

Another very common bicep workout mistake is overtraining especially amongst bodybuilders since they have a very competitive environment.Â Generally, if your muscle (not just biceps) still feels sore from previous workout, never train them. Give yourself the time to rest and your muscles the time to breathe.Â Bear in mind that with any workout, not just bicep workouts, resting is far more important than training.

Another common bicep workout mistake is, as mentioned above, not taking enough rest. Rest is an essential part of building muscles. Here’s a simple explanation, when you perform bicep workouts, your muscles are being broken and torn apart. Muscles grow and repair during rest and sleep. Therefore, if you don’t get enough rest it simply means that there won’t be enough muscle growth.

When you do workouts for biceps, variety is a must especially if you’ve done the same workout for a couple of months already. Doing so will get your muscles accustomed to the workout and eventually it will stop growing. This stage is known as plateau. The best way to avoid this is through mixing up and changing your bicep workouts every 2-3 months.

Eating right is also a major part of any training program, especially when it comes to your bicep workout. Protein and complex carbohydrates are a must. Some people do binge-eating because they deprive themselves of food in between meals. In fact, eating in between meals is very important. Nevertheless, instead of a full meal, small and frequent feeding is advised.

Start your bicep workout with this knowledge in mind and you’ll be able to achieve your goals fast. Learn more about Bicep Exercises and Bodybuilding Workouts to take your muscle gains to the next level.

Bicep Workout For Bigger Arms

August 11, 2011 chrisandian No comments

Bicep Workout For Bigger Arms

Everyone seems to be looking on the web for the hardest bicep workout to help them build bigger arms in less time.Â Yes there are a lot of decent biceps routines on the internet, I really think that it’s important to prioritize your biceps training appropriately.Â While it’s critical that you learn how to hit your arms in the right manner, you really shouldn’t spend a lot of your gym time working on a small muscle group like your arms. If you focus too much on training your biceps, the rest of your muscle groups will suffer, and even your biceps will be affected negatively by too much attention.Â Â Eventually the muscle group that is dominating your attention and time in the gym will begin to actually atrophy and get smaller!

In comparison to many of the bigger muscle groups on your body, the muscles in your arms are tiny. True there is no other muscle on your body that will grab attention quite like a a muscular pair of biceps, one of the biggest downfalls of most guys is that they devote way too much time training their biceps and too little time training the bigger muscle groups on their bodies. Â

If you really want to build bigger arms, then you need to prioritize your training in the following manner (or at least pretty close to this). First off target the larger muscles on your body and work your way down the list. Â

Start out with…

Legs – (quads/glutes)
Chest – (pecs)
Back – (lats)
Shoulders – (delts)
Triceps
Biceps

You’ll need to devote a bunch of energy to training the bigger muscle groups hard and heavy.Â If you do this, what you’ll find is that your smaller muscle groups (like your arms), will begin to get bigger without direct training due to the amount of muscle building hormones released by your body when you work your way through heavy sets for the bigger muscle groups on your body. By focusing on the bigger muscles first and making them the priority in your training program, you’ll begin to notice an increase in the size and strength of your biceps.

Also keep in mind that while you do many of the “pulling” exercises that are the focus of your back training, you will be utilizing and incidentally working your biceps (typically with a heavier weight than you usually would), so make sure to space your bicep and back workouts a minimum of a day apart.

Now that you’ve got your muscle building program constructed properly and everything is in balance.Â Then you’ll want to begin to start incorporating a few basic bicep workouts.Â Again, don’t make the mistake that nearly 90% of all guys in the gym make and train your arms all the time â€“ it’s counterproductive to your goal of building bigger biceps and it will wear down your arms after too long.

If you want to build bigger arms, you have to pair down your bicep workouts to 1 bicep workout per week.Â That’s all the work your biceps really need to grow.Â If you try to hit your biceps hard and heavy any more than this, they will begin to lose size â€“ so don’t do it!

Now that you understand how to properly prioritize your workouts and how often you need to be hitting your biceps, here’s a quick bicep workout that will help you build size on your biceps quickly without taking up too much of your time in the gym. Â

Start out with a few minutes of moderate intensity cardio.Â I usually do 5 -10 minutes of light walking. Followed by a full body stretch routine. A lot of guys only stretch out the muscle groups that they’ll be training for that day â€“ I just like to pay attention the all of my muscle groups each day so that I’m able to prevent any type of injury or undue muscle stiffness.Â After you get your stretching and warm up in, it’s time to jump into the weight lifting warm up sets below.

Simple Bicep Workout

Warm-Up Set 1:

Bicep Exercise: Dumbbell Curl â€“ 1 set of 10 repetitions

select a training weight that allows you to move the weight quickly through a full range of motion.Â I typically begin with 10 lb dumbbells.

Second Warm Up Set:

Exercise: Alternating DB Curl â€“ 1 set x 8 repetitions

Again choose a weight that allows you to move the Dumbbells fairly quickly through a full range of motion, but make sure that it is heavier than what you started with. I like to jump up to 40 lb dumbbells here.

Rest for 1.5 minutes

Warm-Up Set 3:

Exercise: Dumbbell Curl â€“ 1 set of 6 repetitions

*do this warm-up set with a weight that you can easily move through the complete range of motion and under control, however this time begin to up the ante a bit. Your goal is to perform 6 repetitions with a weight that is close to your workout weight, but light enough so that it doesn’t make your biceps tired before the workout even begins. I usually jump up to 45 lb dumbbells for this warm-up set.

Now rest for 2 minutes

Remember the goal of the warm-up sets in this bicep workout is to simply get the blood pumping through your biceps and to warm up your tendons and ligaments.Â That’s really the only goal of the warm-up sets. Make sure that you do not make your biceps too tired during the warm up sets by either using weights that are too heavy or by shortening the rest intervals. If you do this your biceps workout will be far less effective and as a result you will not be able to generate as much muscle growth as You’d otherwise be able to!

Now we’ll jump into the work sets for the arm workout.

Bicep Exercise #1: Alternating Dumbbell Curl

After completing your bicep workout warm-up…

*Perform 2 sets x 6-8 reps

**Make sure to use a weight that you can control for at least 6 quality repetitions, but heavy enough that you can’t possibly perform more than 8!

*Rest for 2 minutes between sets

Exercise #2: â€“ Incline Dumbbell Curls

*Perform 2 sets x 6-8 repetitions

Again make sure to use a training weight that allows you to complete the exercise with decent form, but heavy enough that you can’t possibly perform more than 8 reps with.Â that’s exactly how to get your biceps to grow.Â If you try to use a weight that is too heavy, you’ll wind up injuring yourself and if you use a weight that’s too light you wont stimulate any growth.

When it comes to building bigger biceps, that’s pretty much all there is to it.Â Learn how to put your workouts in the right order to target the bigger muscle groups on your body first, and then move on to a single but intense bicep workout each week.Â As long as your muscle gain diet is set up right and you get enough sleep each night, you’ll gain muscle mass quickly and your biceps will get bigger!

If you found the simple yet effective bicep workout listed in this article to be helpful, you’re going to love the workouts in the Muscle Mass Advantage training program. Learn ho to gain muscle mass quickly,easily and naturally with the Muscle Mass Advantage today!

Dumbbell Bicep Workout Routine

August 11, 2011 chrisandian 25 Comments

www.blastyourbiceps.com This is a killer bicep workout that you can do with just a set of dumbbells and an adjustable bench. You’ll hit your biceps from all ranges of motion (mid-range, stretch, peak contraction) for complete muscle development.
Video Rating: 4 / 5

How To Build Bigger Biceps with the Athlean X Biceps Blast

August 11, 2011 chrisandian 25 Comments

Build Bigger Biceps Here: www.athleanx.com Visit the brand new amped up and supercharged Athlean-X website now! From celebrity fitness trainer Jeff Cavaliere to your home…all the greatest workouts to get you ripped in record time. This biceps workout is the best way for you to get “bigger biceps”, by using the right biceps exercises and more importantly, doing them the right way. The “AthLEAN-X Biceps Blast” workout consists of four exercises. The Straight Bar Biceps Curl, The Chin Up Biceps Squeeze, Tubing Biceps Curls (done in rapid fire fashion) and Dead Hang Biceps Curls. The key is to slow down the eccentric or lowering part of the biceps exercise. This is what builds strength and muscle. You also want to include bands AND free weights. The biceps workouts that are most effective for building “bigger biceps” need both. So start following Jeff’s “Biceps Blast” Workout for “building bigger biceps” and make sure to subscribe to this channel to be sure to get all the free workouts that are yet to come. Go to http right now for more information!
Video Rating: 4 / 5

Bicep Workout – “The Peak Seeker”

August 11, 2011 chrisandian 25 Comments

www.permanentmuscle.com Here we have my favourite bicep workout, performed correctly, it is very challenging, fast and also highly effective. Whenever anybody is asked to ‘flex’ the immediate reaction is to expose that tennis ball you have hiding under your sleeve, it’s the most popular individual muscle to train on the body and also the least understood. When educating my clients about this muscle I will always put it into perspective. Believe it or not the bicep is actually made up of two heads, hence the “bi”, one being the biceps brachii inner head and biceps brachii outer head. It is also adjoined with the triceps, which are actually over double its size! The biceps are a pleasure to train, and when trained correctly will respond with eye catching results within a very short amount of time. Number one rule when training this muscle group is “isolation”. Far too often you will see people attempting to train their “guns” without actually realising they are recruiting many other surrounding muscles like the forearms, triceps, deltoids and even their lats! This workout is broken down into 3 exercises, performed immediately after each other for 3-6 sets in total. The three exercises include: 1. Standing (pre-exhaustion) dumbbell curls THEN 2. Incline (isolation) dumbbell preachers THEN 3. Seated (contraction) barbell curls 2 MINUTES REST THEN REPEAT ABOVE FOR 3-6 SETS Anybody can experience the benefits of gaining muscle, and it doesn’t take 2-3 hours in a gym every day …
Video Rating: 4 / 5

My Bicep Workout- Scott Herman

August 11, 2011 chrisandian 25 Comments

Facebook: www.facebook.com Bio-Engineered Supplements & Nutrition BSN www.bsnonline.net Check out my Meal Plan!: www.scotthermanfitness.com TRX www.fitnessanywhere.com Jabra www.jabra.com Follow me on Twitter! twitter.com Check out scotthermanfitness.com for more information and detailed exercises!
Video Rating: 4 / 5

Biceps Workout: 7-Min Biceps Workout with Dumbbells at Home

August 11, 2011 chrisandian 25 Comments

www.HugoRivera.net – Biceps Workout Learn how to train the biceps in 7 minutes simply using some dumbbels in the comfort of your home. Become a fan: www.facebook.com 7-Min Biceps Workout with Dumbbells at Home Tri-set: Alternate Dumbbell Curls 2 sets of 8-15 reps (no rest) Hammer Curls 2 sets of 8-15 reps (no rest) Concentration Curls 2 sets of 8-15 reps (1 min rest) Biceps Workout Notes: 1) Train the biceps twice a week. 2) You can do them in conjunction with your chest and triceps, or your back, or your chest and shoulders. For more information on different training splits please take a look below: Bodybuilding Training Split #1: Day 1: Chest, Biceps, Triceps Day 2: Legs Day 3: Back, Shoulders, Abs Day 4: Rest Day 5: Start Over Bodybuilding Training Split #2: Day 1: Chest, Back, Abs Day 2: Legs Day 3: Shoulders, Biceps, Triceps Day 4: Rest Day 5: Start Over Bodybuilding Training Split #3: Day 1: Chest, Shoulders, Triceps Day 2: Legs Day 3: Back, Biceps, Abs Day 4: Rest Day 5: Start Over 3) If you have more time, you can add a third set. That would make the routine around 10 minutes in length. If you liked this video, remember to hit the LIKE button below and also feel free to share it with your friends via TWITTER and/or FACEBOOK. For more information on the subject and FREE articles on Training, Nutrition, and Supplementation please visit www.HugoRivera.net where you can also sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How …
Video Rating: 4 / 5

What is The Best Bicep Workout To Build Muscle Fast?

August 11, 2011 chrisandian No comments

What is The Best Bicep Workout To Build Muscle Fast?

Article by Joshua A. Johnson

One of the most sought after and celebrated physical attributes that men around the world desire are big biceps. They are considered outstanding symbols of virility and strength, and are a great source of confidence. That’s why learning how to get big biceps and with the best weight training techniques is so important to serious trainers.

So the question arises, “How can I discover the best bicep workout to increase muscle mass quickly?” With a wide variety of weight training programs and bicep workout tips out there, it is difficult to discern what exactly the best bicep workout is. In this article, we’ll uncover the truth about how your muscles grow, and we’ll take an in-depth look at how to get big biceps fast. You will learn the key strategies needed to get big biceps and be introduced to the best bicep workout for you.

According to customer feedback, No Nonsense Muscle Building program contains one of the very best bicep workouts available today. It is billed as the “Skinny Guy’s Secrets to Insane Muscle Gain,” and is a must-have for anyone desiring serious muscle gain.

Click Here for an In-Depth Product Review of the #1 Rated Muscle Building Program: No Nonsense Muscle Building Review

The Science of Muscle Building

Before we unlock the secrets of how to get big biceps fast, we must first gain insight into how our muscles grow. This knowledge will empower you to exercise and weight-train in a more intelligent and efficient way.

The secret key to experiencing rapid muscle growth is to cause a specific amount of trauma to your muscle fibers by training with a significant amount of weight. This is commonly known as muscle injury. While that may sound a bit strange, there is no need for concern. Muscle injury is actually quite effective in stimulating rapid muscle gain. Whenever your muscles endure this type of injury, or trauma, it sets off an automatic biological reaction to begin repairing the muscles. This biological reaction is what leads to muscle growth.

Click Here to Discover the Best Program for Serious Muscle Gains, and Learn How to Get Big Biceps Fast

Now that you understand the basics of muscle building, we can begin our analysis of how to get big biceps. You’ll discover that the best bicep workout programs take a number of critical factors into account. The first of which is preparing an effective weight training schedule. A consistent weight-training schedule is essential to increasing muscle mass fast. A healthy diet is the second factor you need to consider. Consuming the proper foods is another essential component.

The best bicep workout programs will advise you to consume a diet that is high in protein, and includes a significant level of carbohydrates. The recommended level or protein that you should consume daily is equal to one or two grams of protein per pound of bodyweight. Two to three grams per day of carbohydrates for each pound is a good target for building big biceps, and for significant muscle growth in general. So many trainers who want to learn how to get big biceps overlook this effective and simple tip.

Another key component of the best bicep workout programs is strength-training that focuses on other major areas of the body. One of the most powerful secrets to learning how to get big biceps is to understand the significant impact of doing leg squats.

Many experienced trainers will advise you that doing leg squats will also stimulate the growth of your biceps. Doing major muscle workouts, such as squats, causes your body to release huge quantities of human growth hormone. The release of this hormone will stimulate rapid muscle growth not only in your biceps, but throughout your entire body.

All of the factors highlighted here will give you a clearer picture of how to get big biceps, and will be extremely helpful in identifying what the best bicep workout program is for you to have success.

Looking for Insane Muscle Gain? Click Here for the Secret Strategies You Need and Learn How to Get Big Biceps Fast

About the Author

Joshua A. Johnson is a fitness writer and contributor to http://fastfitnessguide.com/, the ultimate guide for your perfect body. Learn more amazing fitness tips and strategies, and sign up for our newsletter.

Bicep Workouts – Arm Training For Bigger Biceps

August 10, 2011 chrisandian 25 Comments

www.shapefit.com This video is from ShapeFit.com’s weight training workouts video series. The video provides different exercises to target specific muscle groups so you can gain lean muscle mass and increase strength levels.

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