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How To Build Bigger Biceps MusclesIf you're anything like me, then you are sick of looking in the mirror and seeing thin, scrawny biceps instead of bigger biceps. In this article, I will explain how I managed to get big arms by putting on two and a half inches. I still have about four more inches to get to my goal of bigger biceps of about twenty-inch. At first I did what any inexperienced weightlifter does to get bigger biceps. I trained biceps every other day. At first this worked as I added a half-inch, but I my efforts to get big arms leveled off shortly after. The only reason that training every other day worked was because at first anything and everything is better than nothing. After your body adjusts however, you need to as well. What I realized first was that my over training to get big arms was creating a catabolic environment. It worked at first, but once my muscles were adjusted to lifting, change was needed. I realized that I also needed to change up exercises and how I lifted. I always worked towards the higher end of the rep range with 12-15 reps. After researching, I discovered that muscle groups need at least 48 to 72 hours to recover and most people only need to work muscle groups once per week to get big arms. I created my new training splits based on this knowledge and some experimentation while I continued to work towards getting bigger biceps. If you want to prioritize a body part, like trying to get bigger biceps, put it towards the beginning of your weekly training split. For example, I do left back and biceps on Monday, my first day of training for the week. Since I want to get big arms and bigger biceps, I train biceps twice per week, but I do two different routines, and only after adequate rest. |
