Secret to
Bigger Biceps
If you are a
male and have been working out for any lengthy amount of time, you all know the
feeling when it comes to wanting big arms so you can wear your tank tops in the
summer time whenever you go out and having big cut up arms is just a very
attractive look. Let me share with you my personal experiences and struggles
with getting big biceps and I hope this can give anyone out there who is
reading this some guidance on how not to approach getting bigger arms. OK, what
I previously did was a typical bodybuilding split and I would only work my
biceps one time a week (but mind you, these bicep workouts were still very high
volume and lasted anywhere from 35-50 minutes of straight blasting my biceps.
They were anywhere from 12-20 sets total on my biceps). My biceps were
freakishly strong to be the size they were, I was curling 55lb dumbbells for
4-7 reps for 2-3 sets. I noticed that no matter how much my strength improved
when it came to standing dumbbell curls, the size of my biceps changed very
little. (Another key thing to remember, gaining strength and building muscle
are two different things. I cannot stress that enough. But there is a way to
improve at both cohesively and rapidly, it just takes precise training) I
started doing tons of research on the science behind building muscle, reading
some of the top rated bodybuilding books, rigorously viewing various YouTube
fitness/bodybuilding channels and their thoughts on increasing the size of your
biceps and also asking many successful strength coaches and fitness trainers.
During this process I was also working towards getting my Personal Training
Certificate, so I retained a ton of information about muscle building and
fitness in general and the one thing that completely changed my approach and
look to my arms was one thing (or 2 things, depending on how you look at it).
Those things were Muscular Overload/Hypertrophy and also the muscle’s time
under tension; and also a secret arm workout and sequence I found out about and
did myself that changed everything, literally. Progressive Muscular Overload in
a nutshell is a period of time where you overload the muscles by increasing the
volume and frequency dramatically in which you train that muscle and also
decreasing rest periods between sets. Also doing a lot of dropsets and
supersets, those are amazing for gaining muscle mass fast. And muscular time
under tension is just what it sounds like, the time your muscle is under
tension. To incorporate time under tension I recommend adding in some more
isometric exercises to your arm routine and also some “slow curls”. After
finding out this information I started noticing some gains after the first
week, but the gains were not that significant. They didn’t become significant
until I implemented this secret workout. The secret workout is so simple that
you will think I am joking when I tell you what it is……. You ready??? (Drum Roll Please……………………..)
The secret
workout is doing 50 pullups 6 days a week for 4-6 weeks straight along with your increased bicep workouts.I recommend training biceps 2-3 days a week and having 2 of those workouts being high volume. The first workout must be super high volume, then after that one of the workouts must be moderately high volume and then if you choose to work them out 3 days a week, then the last workout should be kind of like a "touch up" workout and not high volume. I am
currently on my 3rd week of doing this and have noticed dramatic
gains, and my arms are quickly becoming one my most proud body parts. I also
recommend this to anyone who has felt like they have hit a plateau in muscle
building.
The beauty
of this style of training or simple sequence is that you can apply it to any
body part you feel is lagging. I personally have not done if for any other body
part besides arms, so I am not going to sit here and tell you something I have
not done and been successful with.
