10 Tips For Bigger Biceps

Tips For Bigger Biceps

1. Prior to the actual biceps workout, stretch the target muscles, then warm up thoroughly with a couple of light high rep sets. I have bone that from day one and have never experienced any injury problems.

2. Find your own strength levels in line with the descending reps program. (Again the poundages shown in the chart are for informational purposes only.)

3. For growth, you have to train as heavy as possible within the recommended rep range.
4. For the first two sets (16 and 12 reps, respectively), use a weight that allows you to just complete the required rep range without failure occurring.

5. For the last two sets, use a weight for which failure occurs at the 10th and eight rep marks, respectively.

6. Don't go past failure into the forced rep zone. Not doing forced reps is another reason (besides warming up thoroughly) why I feel I've remained uninjured.

7. Use strict style without bending your torso. During a real heavy set of barbell curls, you may have to cheat a little to complete the last two reps or so, but don't cheat until it's impossible to complete the set without doing so.

8. As you complete each rep, visualize the biceps working, make mental contact with the muscle as it rolls into a contraction, and form an image of the peak swelling.

9. Particularly during the last two sets of each exercise, aim for the maximum pump and a killer burn.

10. Rest between sets only as long as it takes your partner to do his set. One arm cables are an exception.

Source: http://www.getbig.com/articles/biceps.htm

Tips For Bigger Biceps