When you want to increase the muscle mass of your body you have to take into account many factors: Like food, training routine, rest, etc. In this article, I will talk about the best tips to increase biceps.
Surely the arms are one of the muscles that are most exercised in gyms. Especially by men to give volume and by women to eliminate flaccidity. It is normal to see people in the gym struggling to develop biceps every day.
They constantly despair and repeat the same routines and exercises. This is just one of the many mistakes you should avoid if you want strong, toned arms. What are the best tips to increase biceps? Here are the best tricks to help you increase biceps.
1. Curl at Different Angles
The bicep curl is the most popular exercise for developing biceps. This does not mean that you are going to do only one type of curl. The ideal is that you vary them and make them at different angles. In this way, you can work the entire muscle.
Working the barbell and dumbbell curl offers different results. You can vary it between one and the other so that it stimulates the muscle differently. You must use the weights to achieve an increase in muscle mass.
Besides, you will also gain strength. Of course, you must incorporate the bicep curl into your routines. To do the dumbbell biceps curl, take each one and let your arms hang down on either side of the body. The first step is to flex your elbows and bring the dumbbells from the starting position as close to the shoulders as possible.
Being at its highest point, without losing muscle tension, you should pause for 1 or 2 seconds and then slowly descend to your starting position. Keep the tension every time you do them and take your time to increase biceps.
2. Change the Grip of Your Weights and Dumbbells
Just as you work the muscle with different types of curls, according to the angle the grip also counts.
Center grip (dumbbell) or shoulder width (barbell): In the case of dumbbells, it is about grabbing the dumbbell handle in the center to balance the weight. In the case of working with a bar, it has a similar activation in both the short head and the long head of the biceps.
Open grip (dumbbell) or wide (barbell)
If you’re going to work with dumbbells, move your grip outward until you touch the edge of the dumbbell with the edge of your thumb. That is, your hand should be touching the outer weights of the dumbbells.
In this way, your biceps work much more than in a previous way. If you plan to use the bar instead, an open grip generates more activation on the short head of the biceps which promotes wider biceps.
Close grip (dumbbell) or tight grip (barbell)
This time you must take the dumbbell inwards. Let your hand touch the inner weights of the dumbbells with the little finger.
With this modification, you are changing the weight distribution and allowing the muscle to continue growing. There is more activation in the long head of the biceps. Promoting a higher peak.
3. Design a Good Routine
You must first learn to design a good routine. It allows you to work the biceps indirectly with multi-joint exercises. Also, it allows you for doing exercise in isolation with analytical exercises. How is that?
If you want to have big arms you should also work the triceps, the back, and the chest. In fact, the triceps represents almost 70% of your arm. So you shouldn’t leave it behind if you want to gain muscle volume.
To increase biceps, working large muscle groups like your back and chest also recruit muscle fibers from smaller muscles like your arms. You include in your routines bigger muscle exercises. These are deadlifts, squats, rowing, etc.
4. Do not Over Train
This is an important point and a mistake that many people fall into Overtraining. You do not have to train day after day, tirelessly. With training sessions of 2 and 3 hours because you are going to accumulate enormous fatigue. This can end up being counterproductive.
You can even end up injuring yourself which would prevent you from continuing to train. With an adequate routine, which has a good training volume, a good frequency, selection of exercise. It has adequate rest periods. You can grow not only your arms but all the muscle groups of your body to increase biceps.
5. Eat well
In the process of increasing your biceps what you eat becomes very important. Not everything is exercise and more exercise. In fact, you can’t pretend to make up for a poor diet with a good workout.
There are three fundamental pillars on which a healthy life and a fitness body are sustained. Food, training, and rest. Having a balanced and healthy diet, adjusted to your lifestyle and oriented to your goals.
This will help your muscles recover and grow. When designing your menu, you should prioritize proteins. Make sure they are with high biological content such as lean meat and eggs.
It is also important to incorporate carbohydrates, soy proteins, and healthy fats. You must also include them. Base your diet on fruits and vegetables. They provide many vitamins and minerals. These are important for the proper functioning of the body. They are also low in calories and offer satiety.
6. Get Enough Rest
Rest is one of those three fundamental pillars that we mentioned above. When you train your arms, you must also get some rest. You cannot exercise them day after day demanding the maximum. This won’t increase biceps.
All muscles in the body need rest to recover and grow. What you should do is leave 24-48 or up to 72 hours. It depends on the muscle group and your recovery capacity. This is in between before exercising again.
It is at rest when your muscles grow, as it is when muscle fibers rebuild. With two days a week that you work directly the biceps. This is enough to increase their size. However, you obviously have a diet geared towards those goals as this will increase biceps.
7. Do the exercises well
Just like abdominal exercises, Doing the bicep exercises correctly is extremely important. When it comes to increasing muscle mass, it is important. This ensures that the muscle is well worked. In the case of a biceps curl, you must ensure that you have a straight back, elbows close to the body.
A compromised abdominal area and above all, making the controlled movement. Without losing shape is very important. So, the bicep muscle stimulates properly. This will increase biceps.
8. Vary your Routine
You must prioritize your workouts to increase biceps. In this way, you avoid falling into stagnation. It is because the body gets used to the demand very easily. So you are going to need progressive overload. This will keep your body in constant evolution.
You can guarantee this overload by increasing the load week after week. You must also increase repetitions, improving technique, and/or varying rest times. Surely, this will help you increase biceps.
9. Take Care of the Weight You Lift
When working with the additional weight, it is important to be aware of when choosing the right weight for you. Remember that you must control movement and maintain good technique. This is throughout the course and throughout the series.
When you start exercising and you are a beginner you cannot start with something very heavy. You can injure yourself. Start off light or light until you have mastered the technique. This will help you increase the biceps.
10. Vary the Series and Repetitions
Another way to beat stagnation is that over the days and weeks you vary the series and repetitions you do. This is part of the overhead we mentioned earlier. Each week add more repetitions. You can start with 5 and then 10 until you reach 15.
You can also vary the number of series you do per exercise and per session. Watch out! Although you can increase muscle mass in any range of repetitions. It is not necessary to exaggerate and extend your workouts beyond the count. So, this way, you can increase biceps.
11. Help Yourself with Supplements
This is a decision that you must meditate very well. First, because they are not 100% necessary. If you do not have the three aforementioned pillars under control, you will only be throwing away your money. And second, because not all supplements work.
Make sure you choose high-quality supplements to increase biceps. Besides supplements, it is important to focus on bicep exercises. It is because supplements alone can’t give you increased biceps.
12. Take Care of Your Back
When you do exercises with additional weight you have to take care of your posture and technique. Make sure your back is always straight.
Doing the exercises without your back being neutral will prevent you from correctly stimulating the worked muscles. It will also increase the risk of injury. So, if you increase biceps, focus on your back. Otherwise, you will have pain. Thus, you won’t even focus on biceps.
13. Do Not Neglect the End of the Exercise
When we are exercising, we accumulate fatigue after each series we do. And losing your posture or technique is a fairly common mistake. It is preferable to give in the weight and remove a little.
Make sure to guide the effort and not simply by a fixed number of repetitions that you have assigned. You have to make sure you do well the exercises. Also, you do in your training routine, including those last sets and repetitions.
14. Reaching the Failure Is Not Necessary
When working with weight, reaching failure is not necessary. It could even end up playing against you because of the fatigue you could accumulate if you are constantly reaching muscle failure.
It is certainly a strategy that you can incorporate into some of your workouts but you should avoid doing it all the time. Our recommendation is that you always stay 1-4 repetitions of that muscle failure.
Training at the correct intensity is important. And in such a case, look for the technical failure that relates to the loss of the technique than to the failure of the muscle. That is, that you give up when you start to lose control of the movement. So, this will help you increase biceps.
How to Increase Biceps? Some Considerations
If you want to increase biceps, you need to make a routine. Don’t forget to get some guidance from experts. Surely, the tips in this article will help you. However, you must also get instructions from the gym instructor.
It is important to know that you can’t develop biceps at home. The reason is that you don’t have enough equipment at home. For increased biceps, you have to work out in the gym. Otherwise, you won’t achieve your goals.
Besides exercises, you must also focus on a good diet. Don’t stick to proteins only. Vegetables and fruits are also good. A balanced diet is what you need. Keep this in mind. Don’t overlook this factor.
So much so, I have been working out in the gym for a few years. I have developed good muscles including biceps. Also, to increase biceps is my favorite part of the workout routine. I don’t neglect this. You must also do the same.
Furthermore, in this article, I have given you 14 workable tips to increase biceps. It is not necessary to follow each tip. However, you must follow at least 5 to 8 of these tips. These will help you increase biceps and develop strong muscles.
I am not talking about doing it quickly. Remember, this will take time. So, you must take your time and get some motivation. You may not know but motivation is also important to increase biceps. I have written several articles on motivation in my blog. You can check them out as well. Lastly, you can surely get some guidance from them.
