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八月 4, 2006 12:00 上午

Weve all heard curls to get the girls,[link widoczny dla zalogowanych], and if you havent,[link widoczny dla zalogowanych], well you have now. So you want to target those arms, Ill tell you how to get bigger biceps,[link widoczny dla zalogowanych], in a few simple moves!
I always recommend, trying to build your body evenly, but if really want to focus on getting bigger biceps, work them on a different day than your primaries (back, chest, shoulders). That way you can lift heavy, start with 60% and work your way up to 90% of your max,[link widoczny dla zalogowanych], throughout the weeks.
Do 4-6 repetitions, no more than 8,[link widoczny dla zalogowanych], because it should be too heavy. If you can do more than 8, go heavier. Any 4-5 sets, you should not reach complete exhaustion but arms should be extremely fatigued, burning!
Before you hit the gym and start blowing out your arms every night,[link widoczny dla zalogowanych], you need to understand your biceps are a secondary muscle group. This basically means they are quite a bit smaller and burn out a lot faster, this is probably why so many people love to work arms. (You can feel the burn so easy)
Let your biceps rest up in between workouts. Do not work the same muscle group two days in a row unless youre doing very little weight, which you can forget about if you want size. It is possible to over work a muscle, so dont get over anxious or you may see strength increases but no size.
If you want to add size you need to lift heavy. In order to do this you will need to make sure that you have someone to spot you. It is also very easy to injure yourself when lifting heave so use proper technique and before you start lifting,[link widoczny dla zalogowanych], make sure you are warmed up and stretched out.
Start with a leaning preacher curl. I say leaning, not sitting,[link widoczny dla zalogowanych], because you can target you bicep more from a standing/leaning position. We are really working on the peak of the bicep in this exercise. So curl it up and release it slow back down. As you progress on your program you can work on one arm at a time by replacing your barbell with dumbbells and turning your body to the side to isolate your arm.
The next exercise is my all time favorite. I call it a circle curl. You start with dumbbells in each hand; arms flat at you side,[link widoczny dla zalogowanych], take your elbows to 90 degrees, lock them against your side and make even circles in the air with both hands. Use the biceps to move the dumbbells, you may also feel in it you delts,[link widoczny dla zalogowanych], lats,[link widoczny dla zalogowanych], and across your upper back, but focus on the biceps. Do 3-4 one direction, 3-4 in the opposite direction, and finish with as many regular curls as you can. If you really want to blow those biceps up, learn this one!
A final thing to consider is how you want your arms to look. If you just want them bigger you might want to look into supplements, if you want them really defined you will need to reduce your body fat through diet and cardio.

If you want more information on how to get bigger biceps, visit
Brad McCleary has been envolved in the fitness industry for over seven years through athletics and personal training. Check us out on and check out his,[link widoczny dla zalogowanych], and his wife Jennifer McCleary’s, other health and fitness articles.
Article Author: Brad_McCleary

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