If you want to go about building bigger biceps whether at home at the gym, here are a few basic tips for you.
The first tip that you might want to do is to take a good look at your biceps in the mirror and decide whether or not you actually want to commit yourself to building them more. Many people think this is an important first step because being aware of what you want and how bad you want it can spell the difference between a failed regimen and a successful one.
Next, give yourself a quick rundown on the anatomy and physiology of your biceps. Do you know exactly which arm muscle it is? If you don’t, then know that the biceps muscles are located at the small areas on the midline of your upper arm. They are responsible for flexion of your arms at the elbow.
Know that this muscle area is relatively small and that you don’t need to make it go through exercise hell for it to respond. The proper exercise in the proper intensity, which isn’t always much, are all you need in this aspect.
Third, when working out, use exercises that isolate your biceps and that work them from all directions. This means that exercising your bicep muscles should not involve adjacent muscles as much as possible. Otherwise, the work exerted on your biceps will be minimized by the help of other muscle groups such as those of the shoulders and we you wouldn’t want that. By isolation, we mean your biceps should do all the work for maximum exposure to the strain.
The fourth tip is to eat the right kind of food at the right timing and frequency. If you’ve studied about building bigger muscles at home or at the gym, you’d know that the underlying physiological process is the replacement of muscle cells destroyed by exercise with new and bigger and stronger ones.
This means you would need intake of tissue-building foods – that’s right – proteins. Meats like beef, pork, chicken, and fish are excellent sources of protein. Eating the right amount of them at the right times and at the right frequencies should give you the necessary nutrients throughout your workout regimen. Of course we shouldn’t forget about drinking enough water lest you dehydrate yourself.
The fifth tip is to never overdo your exercises. Give your muscles enough times to rest and build themselves up. Always keep in mind that the process of building muscles occurs during rest and not while you’re hammering them with concentration and preacher curls.
The penultimate tip is to increase the intensity and load of your exercise over time. You’re body replaces destroyed muscle cells and fibers with stronger ones, but it does so gradually. Say you destroy 10 fibers, the body rebuilds 12. If you stay with the same intensity, your new muscles will only be 2 levels better. Increase the load as tolerated so you can get that desired bulk, strength, and mass.
The final tip is to follow through. Don’t stop midway or else you’ll be back to the drawing boards. And even when you do finally achieve your goal, maintain it. There’s no room for laziness in this. Remember tip number one. The commitment to building bigger muscles should be a commitment for the long run.