The Best Mass Building Bicep Exercise

The Best Mass Building Bicep Exercise
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The Best Mass Building Bicep Exercise

Almost every day... without fail... someone sends me an email asking about bicep exercises.

The Best Mass Building Bicep Exercise

The song is always the same... "how can I make my biceps bigger?"

The Best Mass Building Bicep Exercise
The Best Mass Building Bicep Exercise
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Then the guy will go on to tell me that he's doing twenty sets of concentration curls, followed by twenty sets of dumbbell curls and a few more light sets to really get the pump.

The Best Mass Building Bicep Exercise
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The Best Mass Building Bicep Exercise

That's what most guys do. And most guys will never stretch the tape measure beyond 16 inches.

So today, I'm going to give you some tips that you can use to build sleeve-stretching biceps.

Tip #1: Stop Torturing Your Biceps

Your biceps are a relatively small muscle group. They are no where near as large as the muscles in your legs, back and chest.

So why would you expect your biceps to be able to recover from the exact same workload that you inflict on larger muscle groups? It doesn't make any sense.

Because the biceps are a smaller muscle group, you need to work them hard and brief... and then let them recover. I recommend no more than three training sets for your biceps.

Tip #2: You Must Pick The Right Exercises

I don't know why... but people seem to love the concentration curl. Yet... it's one of the least effective bicep exercises. Why? Because this exercise severely limits the amount of weight you can use.

The most effective mass building exercises are the ones that allow you to safely move the most weight. That's why squats are a better mass-builder than leg extensions.

So when choosing bicep exercises... remember that you should be looking for exercises that will allow you to safely move the most weight.

With that in mind, here are my top four bicep exercises.

Best Bicep Exercise #1: Weighted Chin-up

This is the grand-daddy of bicep exercises. And for good reason. This exercise allows you to use the most weight. Plus, this exercise recruits extra muscle fibers because it involves moving your entire body instead of just moving your hands.

Do perform a weighted chin-up, place your hands on the chin-up bar relatively close to each other. Your palms should be facing you. Then simply pull your body up. When you can do ten reps or more, it's time to get a belt and start strapping some weight to your waist.

And when you're knocking out chin-ups with 90lbs around your waist... your biceps will be just about as big as they can get.

Best Bicep Exercise #2: Friction Barbell Curl

Not many people know about this exercise but it's one of my personal favorites. It's performed just like a typical bicep curl... grab a barbell and curl it. But on the way down, I want you to drag the bar down the front of your shirt. This will force your elbows back and make the negative portion of the exercise a little more efficient.

Best Bicep Exercise #3: Cable Curl

I don't do this exercise too often but I will rotate this exercise into my routine when I stop making progress with the other exercises.

Attach a straight bar handle to a low pulley machine and simply curl the bar. To make the exercises more difficult, bend slightly forward at the waist through the entire movement.

Best Bicep Exercise #4: Preacher Curl

This is another favorite of mine. It doesn't need much explanation. You must have a specialized preacher bench to perform this exercise. Simply sit at the preacher bench, drape your arms over the padding and curl the bar. I prefer an EZ-curl bar for this exercise. Also, I prefer to keep the rep count higher on this exercise as I personally see better results with higher reps.

If you haven't been able to make your biceps grow, give these exercises a try. Remember, the most important thing is to consistently get stronger. If you start out curling 100lbs and can add just two pounds to the bar every week, you'll be curling 200lbs in less than one year. And you'd better believe your biceps will be huge when you make that kind of jump.

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The Best Mass Building Bicep Exercise

Zyzz Secret Method - Gain Muscle Mass Big Muscles - Strength Exercise

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Zyzz Secret Method - Gain Muscle Mass Big Muscles - Strength Exercise

Zyzz Secret Training Routine - Achieve HUGE Muscles and maximize your muscle mass (Get Ripped, Weight Lifting, Biceps & Triceps Workout) Click http://drupex....

Zyzz Secret Method - Gain Muscle Mass Big Muscles - Strength Exercise

Zyzz Secret Method - Gain Muscle Mass Big Muscles - Strength Exercise

Zyzz Secret Method - Gain Muscle Mass Big Muscles - Strength Exercise

Zyzz Secret Method - Gain Muscle Mass Big Muscles - Strength Exercise

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5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
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5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

Here are 5 exercises that will build pounds of muscle that you can show off everywhere. First of all, let's make sure you have all the prerequisites covered. The keys to building muscle are proper nutrition, proper rest, and of course intense weight training. Once all these factors are covered, you are on the fast track to huge gains. I will be writing more articles covering the above in more detail. Now for the 5 Best Mass Building Exercises:

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

5. The Barbell Curl: This exercise is performed to make your biceps look like Arnold's. To perform, stand shoulder width apart and hold the bar also around shoulder width. Your hands should be oriented with the back of your hands touching your thighs and palms facing out. Lift the bar towards your chest concentrating on using just your bicep muscles. Make sure your elbows do not leave your sides. Beginners should keep their backs straight with no arching while performing this move. To increase results, change the width of your grip every couple of weeks.

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
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4. The Body Weight/Weighted Dip: This move will create giant horse-shoe triceps that will barely fit in your shirt. Beginners should just use their body weight to begin with. Once you can complete 15-20 reps you may add weight. There are two locations you can perform this move in the gym. First, the dip machine or second, the movable benches. If using the dip machine, make sure your body is upright. The more forward your body goes, the more your chest is worked in stead of your triceps. To perform, hold yourself upright and "dip" until your arm makes a 90 degree angle at your elbow. Push back up to original position for one completed rep. If you are able to complete 15-20 reps, begin to add weight using a weight belt that you can buy at any fitness store. If performing with movable benches, grab two of them and place approximately 3' apart depending on how tall you are. Put your heels on one and your palms on the other bending at the waste (making your body into a "L"). Lower your body until making a 90 degree angle again and push back to start position. You may add weight plates on your lap if you can perform reps easily.

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days
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5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

3. Sitting Barbell Should Press: The quickest way to cannon ball sized shoulders. This move is necessary to get the V-tapered look everyone is looking for. First, grab the bar shoulder width apart raise it so its directly above the tip of your nose. Lower the bar to around chin area, no need to go lower than that because could cause injury to your rotator cuff. Raise back to original position.

2. Deadlift: The grand daddy of all upper body exercises. This lift will put size on everywhere. It emphasizes back development, especially the lower back and spinal erectors. Make sure you perform this lift correctly. If done wrong, you could injure your back. Your best bet, is to ask an experienced lifter thats in your gym to show you proper form. I'll give you the general idea here. Stand shoulder width apart and place the barbell in front of your shoes on the floor. Grab shoulder width apart again. I prefer to grip with palms not facing you. Keep your back straight and pretend you are sitting in a chair. This is your starting position. Lift with your legs and straighten your body until you are in the full erect standing position. Drop back in the starting position for a 1 rep.

1. Barbell Squat: The King of all weight training exercises. New research shows that squatting releases the most growth hormone of any exercise. This will work your entire lower body, from your glutes to your calves. Stand shoulder with apart with the bar resting behind your head on your traps. Keep your back straight and again pretend you are sitting in a stair. Lower your body until your upper and lower leg makes a 90 degree angle at the knee. Explode back up to the erect standing position and you have completed one rep.

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5 Best Mass Building Exercises Revealed - Build Freaky Muscle in 30 Days

Zyzz Secret Training Routine - Achieve HUGE Muscles and maximize your muscle mass (Get Ripped, Weight Lifting, Biceps & Triceps Workout) Click http://drupex....

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