5 Ways to Build Your Biceps


Is one of your goals developing better, bigger biceps?  You must simply exercise your arms more. 

Here is a list of the top five things you can start doing now to build your biceps. You'll enjoy improved overall muscle size and quality by adopting these particular tactics daily.

  1. Biceps Exercises

If you want a bicep workout that is specifically targeted, it's time to start learning different curls. The biceps assist in several lifts essential to strength sports. For example, bicep exercises are crucial for Olympic weightlifters since deadlifts, snatches, and cleans all stimulate these muscles because they aid in pulling. A few biceps exercises you can try:

  • Barbell Curl
  • Chin-Up
  • EZ-Bar Preacher Curl
  • Hammer Curl
  • Incline Dumbbell Curl
  • Facing-Away Cable Curl
  • Reverse-Grip Bent-Over Row
  • Cable Curl
  • Dumbbell Hammer Curls
  1. Don't Overtrain

Remember that all pulling motions indirectly work the biceps.  Keeping this in mind, you cannot pre-fatigue your biceps and have an adequate back workout.  You need full recovery time for all muscle groups, especially smaller muscle groups that are incorporated in compound movements that focus on larger groups.  For example, your triceps need adequate recovery before working your chest.  Similarly, your biceps need full recovery before working your back.

 3.  Surplus Calories

You must consume more calories than you burn to grow muscle.  This does not imply that everyone should consume more calories than they need.  Just keep in mind that creating a caloric surplus may result in gaining body fat.  There is a delicate balance between adding calories to gain muscle and adding too many calories and gaining fat.  Consult a sports nutritionist for more details.

  1. Balance Arms Training

Most fitness enthusiasts perform traditional workouts like chest day, back day, shoulder day, etc. However, arms should have their own workout time.  Whether you are working biceps and triceps together, or isolating them after other groups, working them several times per week is ideal.  Just remember, you will need to plan your workouts correctly so that the small muscle groups have time to heal before assisting with the compound exercises required for the larger groups.

  1. Triceps

Triceps are a larger muscle group than your biceps. Due to the common misconception that bigger arms equal bigger biceps, many people focus on bicep curling and completely disregard tricep exercises.  Your arms will appear bigger if your triceps are more developed.

Muscle fibers are damaged during exercise and need time to repair themselves to re-grow stronger. Continued muscle breakdown without enough recovery might impede growth, progress, and general health.  

If you are interested in knowing the correct information, a fitness certification can help you to understand all the details and put them to use while assisting others in achieving their fitness goals.

Get in touch with American Sports & Fitness Association and explore the various fitness certifications we have to offer!

5 Ways to Build Your Biceps
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