Bicep Workouts for Mass – Strange Trick for Explosive Results
3 Biggest Skinny Guy Mistakes You're Making. Click Here to Avoid Them!
If you have been tricked into believing that bicep workouts for mass only consist of different variations of bicep curls only to fail to add inches to your arms, fear no more. It may seem like building massive arms is just not possible for you, I felt the same way for a long time as well. That was until I discovered this strange but effective trick that allowed me to add inches to my biceps practically on demand. With these three simple steps I am going to reveal to you, you will have no problem adding size to your arms.
Recruiting more muscle fibers
When performing isolation bicep curls, your body does not feel the need to recruit assistance for the lift. Unfortunately, the fewer muscle fibers you use, the fewer you will break down and force into growth. The trick is to recruit more muscle fibers by performing a heavy compound lift before you move onto your isolation exercises. This will con your muscle into thinking that the following lifts will be just as heavy and trick it into recruiting more assistance than it needs. Bicep workouts for mass should always consist of either pull ups, chin ups, or bent over rows in order to activate additional muscle fibers. This is no secret, it is the same idea used by the thousands of weight lifters who target their biceps immediately following their back workout routine.
Train your biceps less
The biggest mistake people make when they fail to increase the size of a specific muscle is to target that muscle harder and longer. Contrary to popular belief, this is extremely counterproductive towards building massive biceps. You see, the bicep is a very small muscle in comparison to most of the others. Therefor, it is easily overtrained and overtraining the muscle is quite possibly the main reason people feel an inability to build size. Bicep workouts for mass should be cut down to 2-3 times per week maximum with atleast 24-48 hours in between each session. This is one of the many cases in bodybuilding where less is in fact more. Allowing the muscle to rest will let it absorb the nutrients needed in order to build the muscle while repairing it to a larger and stronger size.
Proper amount of reps
Most people assume that training heavy is the secret to building size. This could not be more inaccurate and I will explain why. You see, the idea is for the volume of sarcoplasmic fluid in the muscle cell to increase. This is done by lifting with high reps in order to trigger sarcoplasmic hypertrophy. Focus on a quick rep tempo while keeping good form to avoid hurting yourself. Keeping the intensity up by lifting at a faster rep tempo will fatigue the muscle causing it to grow larger in size.
Conclusion
When performing your bicep workouts for mass, it is crucial that you activate more muscle fibers, allow them enough rest to grow, and try to keep the reps above 10 in order to fatigue the muscle. These three simple steps can be the answer to getting the shirt ripping biceps that you work so hard for.
December 14th, 2010 at 4:01 pm
[...] Tricep and Bicep workouts for mass: [...]
December 17th, 2010 at 3:53 am
Alain,
Great post. I’ve added mixed grip pull ups to my bicep routine and these have definitely added a new dimension to my workout. They are a good supplementary exercise to traditional curls and will also work larger muscle groups which is an added bonus.
Alykhan
December 18th, 2010 at 12:23 am
[...] The correct tricep and bicep workouts for mass: [...]
December 19th, 2010 at 5:55 pm
If i do 3 or 4 sets of chinups, i do feel my arms working, but not much. Is this ok? does it mean ive done enough? I usually dont feel it burn as much as doing any other workout?
December 21st, 2010 at 7:00 pm
The pull ups are great for the biceps, especially to make sure you activate more muscle fibers. I would recommend doing a few isolation workouts following the pull ups.
December 22nd, 2010 at 12:39 am
Please, just clarify one lil thing for me cause im always hearing 20 million dofferent opinions.
To gain mass on any body part, what amount of weights should a person do, and how many reps for each.
Is doing heavy and less reps going to get me bigger or is doing light-heavy and more reps?
For example is doing 20 pound arm curls 10-12 reps going to help with gaining size, or is 40 pounds 3-5 reps going to give me size?
January 1st, 2011 at 5:02 pm
10-12 reps is going to increase muscle cell size and 3-5 reps is going to increase the density of the muscle.
January 2nd, 2011 at 2:25 pm
[...] correct tricep and bicep workouts for mass“. However, all such mistakes are easily corrected. No matter if you have been committing one [...]
February 6th, 2011 at 11:23 am
[...] correct tricep and bicep workouts for mass“. However, all such mistakes are easily corrected. No matter if you have been committing one [...]
March 27th, 2011 at 2:04 pm
[...] is no difference in the effectiveness of the bicep workouts for mass. In this case, start off with 3-5 heavy sets of pull ups in order to activate the biceps and [...]
March 29th, 2011 at 1:57 pm
[...] being lifted is actually a lot heavier than it is, this technique is going to show you the best bicep workouts for mass. Without needing heavier exercise, this is how to get bigger arms [...]
April 2nd, 2011 at 1:50 pm
[...] same process will also work when doing to best bicep workouts for mass. For the biceps though, use your pull ups and start with three to five sets to get the biceps [...]
April 23rd, 2011 at 5:37 pm
great article. you couldnt be more right. nice to hear some truth about size for once. ive told people about over working for years. anyways keep up the great information