Kichblog 1

The key to building big bicep muscles can be broken down into four points and these are: choosing the right bicep exercise, determining the right bicep training intensity, getting the right amount of rest and recovery to allow the bicep muscle to grow, and finally getting the right nutrition needed to allow the bicep muscle to grow in size. When it comes to training the bicep muscle many people often make the mistake of picking any bicep workout routine and following it to the letter, without actually understanding what they are actually doing. The problem is that most bicep routines are not designed for the average bodybuilder-they were in fact written by and designed by professional athletes who are on anabolic steroids. So it makes sense that what works for them will not necessarily work for you -the natural bodybuilder; who wants to gain muscle mass on their biceps fast. I will discuss the four points above and show you how you can incorporate them into your arm building routine....

Get Calories Over Your Maintenance Level First thing that you should know is that in order to build muscle, you need to eat more calories, so your muscle can have a calorie surplus. This essentially means that you need to eat more than what your body needs as maintenance in order to put on weight. Your body maintenance level of calories is just the amount that your body needs to maintain as a consequence of your metabolic needs. Consuming more calories means making available lots of calories for muscle build-up. But then note that everything in excess is bad. Too much will result to buildup of fat instead. Be wise and eat only up to 500 calories a day over your maintenance or basic need to put on weight and muscle. Make sure that it is balanced among a combination of carbohydrates, proteins and fats. Consume At Least One Gram Of Protein Per Pound Of Bodyweight In building muscle protein, it is vital to consume protein also. Without it, there would not be any obvious build-up of muscl...

The biceps are widely regarded by serious weight lifters as 'vanity' muscles, since relative to the other muscles in the body they perform a very specific and limited job. Other muscles such as the hamstrings, deltoids, lats or glutes are used extensively in compound exercises, but biceps are almost incidental to such major exercises such as the squat or dead lift, and get plenty of exercise when done in a power clean or bench press. However, across the world, hundreds of thousands of people focus on the biceps, curling away like mad before mirrors, seeking to gain bulging biceps like Arnold Schwarzenegger. Since everybody insists on doing this exercise despite its limited benefits to strength, power, or explosiveness, it's at least worth trying to do correctly. First of all, ignore any circuit training machine. Anything that works out just your bicep in a mechanized fashion is a waste of time. Not only are you failing to use your core stabilizer muscles to good effect, b...

What are the best big arm muscles exercises? They are NOT "arm specific" workouts like you might expect. When training one specific muscle group, most think that only exercising just that group at the expense of the others is the way to get results. This makes sense-right? After all-why waste time exercising the whole body when you could just focus on the one part that's important? There is a SERIOUS problem with this logic. When you only exercise one tissue group, you SEVERELY limit your testosterone output-which is KEY to getting results. When you maximize this 1 variable you will get big arm muscles. How do you maximize it? Here are 3 keys: #1) Workout the WHOLE body I don't care if your goal is just bigger arms-for the above reasons you MUST enact your entire body. But there is a specific way this must be done. #2) NEVER waste time on "single joint" exercises Doing 2-3 activities is all you need to enact your entire body. How do you do this? COMPOUNDIN...

I know, I used to be there myself. My biceps workout? 5 sets of bar curls, some preachers, some 1-arm concentration curls or maybe hammers, finish up with 21s... and then triceps. Close-grip bench, cable press down, skull crushers, 1-arm dumbbell extensions, dips.... It's a hard cycle to break out of. Arms are fun. They pump up real nice, get that tight, hard feeling, maybe a bulging vein or two. They get a bit bigger, but for freak's sake as much as you're working them, they should be HUGE! Right? Wrong. Want bigger arms? Stop training them. Sounds scary doesn't it? Especially to that arm freak who dedicates a whole day to blasting his guns. You know what I do for arms? At the end of every workout, I do two sets of chins and two sets of dips. Every now and then, maybe once a week, I'll add in some preachers or do some extensions on the triceps machine. And they're the same size now as they were when I was blasting them in isolation 2 hours a week. See, in rea...

Injuries are common in bodybuilding. Sometimes, they happen due to wrong execution techniques during workouts. This time, we're going to reveal three types of biceps injuries that are common among bodybuilders and athletes in various sports. 1. Biceps Tendon Dislocation Biceps tendon dislocation is a common injury among American football quarterbacks. Nevertheless, this injury may also happen to bodybuilders. It is usually caused by sudden jerking motion of the forearm. This causes the ligament to cross over the tendon, causing the tendon to dislocate. Signs of dislocated tendon include frontal shoulder pain and popping or clicking sound in the shoulder. Perhaps the most painful part of this injury is that a dislocated biceps tendon cause sharp pain whenever the arm is moved. Usually, emergency treatment of tendon dislocation includes applying ice on the tendon area. The injured arm also needs to be rested with the aid of an arm sling; this prevents the person to move the injured ...

When to eat your bicep building meals? This may come as a surprise to many of you but the truth is that your muscles build the most when you're asleep. So if you're looking to build muscle, you need to eat before you go to bed. I know that this goes against anything that you have ever heard when it comes to losing fat, but this article is about building muscle. The second most important time to eat is right after your bicep workouts. You're bicep muscles go straight into repair mode as soon as your completed your workout, so you should feed them as soon as possible after you finish your bicep workouts. Meal Frequency! Many professional bodybuilders eat up to eight meals a day. These are not big meals though, they eat enough food to last about three hours. If you put to much food in your body, you'll weight it down and decrease performance. You only eat the food in that you're going to need. When you eat a big meal, you body does not need all the nutrients from tha...

Here are 3 huge tips on how to get bigger biceps. 1. Dial the Right Frequency As all of you know that biceps are a tiny muscle, and you know they are usually employed in compound exercises while functioning other muscle masses, your arm muscles are more inclined toward over training than any other muscles of your body. I'm clear in your mind you understand already that your muscles develop when they're at REST, more willingly than work. So if you put more stress on your biceps by doing ample workouts in the gym for more than a week, then you are definitely going toward a major suffering. What all you need to stick only one targeted arms workout each week. You will successfully be able to develop influential biceps muscles. 2. Upgrade Your R.O.M Stick with your muscle's range of motion. Try to hit all your muscles areas by performing these biceps workouts: standing barbell curls, concentrations curls, Preacher Curls, and Seated/Standing Dumbbell Curls. The major stress of ...

There are for sure many ways to build your biceps. This is just one of many... Though when I hit the gym I see many people carrying really heavy weights, but after a few months they have only little growth. The answer is they aren't doing the routine correctly. Here is one way to increase the size of those biceps of yours. You should rely less on the machines, and more on the free weights. The reason is because, the machines carry most of the weight and is very structured, that you can just rely on them for balance. But when you use free weights you have to balance the weights yourself. And when you do this it affects the tendons which is connected to the bicep muscle, and therefore it encourages more overall bicep muscle use. You can use this very effective routine. When doing this routine, make sure your elbows are place on your side are stuck there. And also make sure that only your arms move and not your shoulders. You do not have to carry heavy weights at all, just a comfort...

Standing Barbell Curl The is the real deal of bicep exercises this is used by people at all levels from extreme bodybuilders to amateurs to get big massive arms. Start by Standing with your feet a shoulder-width apart and hold a weighted barbell with both hands in an underhand grip. Let it hang in front of you at arm's length and make sure your elbows are tucked in and close to your torso at all times (important). Now you should, pull up the barbell by rotating only your arms, using the power from your biceps to do so until the barbell is at about shoulder level. Hold the contraction for a beat to maximize the effort, and then lower to the starting position. You should repeat for 4 sets of 8-12 reps Other quick tips on how to get big biceps fast How to get big biceps.  You'll never have big biceps as long as you are skinny (under-weight). No matter how many biceps curls you do. To build bigger biceps, increase your overall muscle mass first by eating a lot (protein and carbs ...

30 plus years ago there was a very popular movie character named Dirty Harry. Dirty Harry's defining characteristic was his trademark .44 caliber magnum. This outrageously huge gun made Dirty Harry seem larger than life. Now imagine that Dirty Harry carried, not a giant .44 magnum, but a puny .22 caliber bean shooter. Suffice it say that he likely wouldn't have intimidated anyone nor been remembered as a larger than life hero. So when it comes to your "guns," why should you accept average size when you can have some very intimidating and attractive biceps? I highly suspect that all men want big, ripped biceps because the their small and easy to develop (relative to other muscles), are easy to flaunt without getting completely undressed, and of course because the ladies just love to wrap their small arms around big muscles. Because biceps are small compared to the other muscles they are actually much easier to develop than the other muscle groups such as back, chest,...

Ever wanted to get big muscular arms and were looking for a routine for bigger biceps and triceps but weren't sure how develop one? Well believe it or not it is not as difficult as you think. Although most people focus mostly on biceps when developing bigger arms, it is just as important to concentrate on triceps. In order to get better results it is best to set one day apart for working on arms. Ideally you want to start with pushing exercises, as they will require more energy than pulling exercises. The first thing you want to do in this case is begin with your triceps exercises first before moving on to a biceps exercise. Begin by performing three triceps exercises followed by three biceps exercises. The three triceps exercises you will perform are : Triceps pull downs : Triceps pull downs can be performed with either a rope attached to a cable pulley or you can use a straight bar attached to a cable. Keep your arms at your sides against your body and the elbows bent at a 90-d...

Your biceps are the biggest muscles in your arm besides your triceps. Many people spend a lot of time in the gym working out their biceps by performing tons of different exercises which takes up a lot of time. There are exercises that don't take as long and pump up your biceps like you've never seen them before. Here is the best bicep workout you will ever encounter: Dumbbell curl drop set. The dumbbell curl is the best exercise for your biceps. The thing people do wrong is curling their arm while doing it. You want to keep both arms parallel and with your forearms pointing upwards, when your forearms are pointing towards you that is called hammer curls and works a totally different part of the bicep. The best way to kill the muscle is by doing a drop set. A drop set consists of three sets put together to form one set. You start at your maximum weight and do 6-8 reps, then drop the weight 10-15 lbs, do another 6-8 reps, then drop the weight 5-10 lbs and do another 6-8 reps. Do...

Have you done almost everything to get a bigger biceps but are disappointed with the results? If this is your case then I highly recommend you to take a look at the 3 most common mistakes people makes while they are trying to build their bicep muscles. 1) Not giving importance to the basic compound lifts. Many people skip or do not do heavy compound lifts at all. Compound exercise like dead lifts are the best mass builders, even for the biceps. Without compound lifts it is not possible to gain much muscle size. So your training should be a mix of both compound and isolation exercises to get the maximum benefits. 2) Doing too much sets or too frequently. This is another common mistake many people makes. They either do too many working sets or train biceps too frequently or more than twice a week. When it comes to biceps workouts, people have the tendency to do too much. Some will train more than what they train for legs or back. So it is very important to avoid over training at any co...

It is very easy to get stuck in a rut after months if not years of bicep training. Your muscles stop growing and you yourself get bored and just want something new. A new approach and a new bicep training will not only help your spirits but will also help your growth. Your body always reacts to new things. It adapts to the old ones so giving it so giving it something fresh will help spur new growth. Here is a bicep training routine. Standing barbell curl 4 sets 12, 10, 8, 8 The standing bicep curl is a hallmark in any bicep training and is perfect for adding size and mass to your bicep muscles. Inclined bicep curl 4 sets 10,10,10,10 The inclined bicep curl is perfect for increasing muscle length and making your biceps look aesthetically pleasing. Hammer curls 3 sets Drop sets Perform drop sets on this move. Start with a weight that allows you to fail at 10 reps. Stop short of 10 reps then drop weights and perform another 8 reps then another. And that will be one set. Perform those t...

Most people who go to the gym and lift weights, their number one priority is get big biceps. But most people are simply going about it the wrong. Most of them are neither lifting too little or lifting too much and over training. To build big biceps you need to be doing the right exercises and lifting weights that are heavy enough to break down the muscle tissue, then rebuild and repair it bigger. Lets give you three arm exercises that you must do if you are to build a big set of biceps. The first exercise you must do is alternating dumbbell curls, look to lift the weight slowly to the top, crunch it for a second, then slowly take the weight down, ready for the next rep on the other arm. You want to be completing 8 to 10 reps on each arm, any more reps and you will be lifting weights that are too light to build muscle. You will need to complete 3 sets on this exercise. The second bicep exercise is the preacher curl, this exercise is fantastic at adding shape and peak to the bicep whic...

In most every muscle magazine you're bound to find an arm workout along with multiple reasons why the featured workout is more effective than any other. One truth I share with people is that there really is no 'best' workout. Not everyone's muscles respond the same and there are other factors involved such as genetics, diet, training intensity and so forth. However, there are some basics that everyone needs to know for building massive biceps and triceps. If you're training the rest of your upper body intense, your arms are getting a lot of work from that. For instance, with most chest exercises, you're also working your triceps as secondary muscles in those lifts. Likewise, with most back exercises, you're biceps are also getting worked. This is why often times you may work triceps directly after chest on the same day, and biceps after back. They're already somewhat pumped. Although some do the opposite by training biceps on chest day and triceps on b...