The Best Biceps Workout
September 4, 2009
You need to do biceps exercises with the right amount of weight, the right amount of repetitions and in the right form. Some of you may be working out incorrectly and not making gains.
Not only do you have to do the exercise correctly, you need the proper diet and adequate rest periods.
You have to follow the right diet to build muscle. A bodybuilder’s diet does include more protein then regular diets. Builders usually break down their diet into 40 percent protein, 20 percent fat, and 40 percent carbohydrates. If you need to lose weight too eat fewer carbs and watch your caloric intake. Select good carbs from fruit and vegetables.
You need to workout your biceps at least two times a week that is all they need. Most people work them out a little more. Squats and dead lifts will help you gain biceps muscles faster than bicep curls.
The following are some exercises you should do your first week as a beginner. Dumbbell or barbell curls. Your basic biceps exercise. Start with lower weights first and more repetitions. Keep your shoulders down and do not swing your body.
Chin-ups are another good bicep exercise. In this exercise, you need to lift your own body weight. Try to get up to 10 chin-ups. The dumbbell incline curl is another good bicep exercise. Try to do 3 sets of 12 lifts. Rest for 8 seconds between each set.
The concentration curl is done with low weights. Do them with a dumbbell and only concentrate on your biceps. Dips are good for building biceps. You can do dips anywhere there is a chair.
Your own body weight is your resistance. You simply lift your body off the chair, dip down below the level of the chair, and come back up.
Finally, push-ups work your biceps and your entire upper body. With these exercises, the proper diet and proper amount of rest you will build your biceps fast.
Make sure your training is well rounded, do not work out just to get bigger biceps. You should notice changes in your body within 8 to 12 weeks.
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