Big Biceps Fast Muscle Development Portal
Big Biceps Fast with Bicep Workouts Welcome Statement
Big Biceps Fast is a website geared towards teaching you how to really build big arms fast with amazing bicep workouts. Our site is filled with insightful advice on bodybuilding and will give you the information needed to get those arms and muscle definition you crave. To build big biceps requires the right information presented to you in an easy to understand format which encourages you to achieve the results you are looking for. We will provide you with the advice on how to build big biceps fast and have you on your way to getting really noticed everywhere you go. Now let’s get on with the guide on building your arms.
Success and Failure in Muscle Building
The first and foremost idea we need you to have is to know that you cannot achieve anything without
dedication and hard work. Without it you will achieve nothing in life and the same is true for building muscle. If you are serious about building muscle fast, then you need to be focused. this is the difference between being a success and a failure. You have to be committed to your goals and stick through the pain and exhaustion to get where you want. It’s not easy, but the reward will be great, that self gratification that comes from looking in the mirror, or the hottie who can’t keep her eyes off of you. It takes work but it is worth it.
The Format of the Guide
The guide is written in a manner which is easy to follow. Simply read from the top, to the bottom and you will have all of the information you need to build bigger arms. Each section will contain relevant information you need to follow to be able to bring out the arm definition you seek, so pay close attention and know that once you follow the guide, you will be able to achieve the results. As per usual, if you don’t achieve the results or injure yourself, Bigbicepsfast doesn’t take any responsibility. It is your duty to be responsible and place safety as your priority in all areas of your life. We’ll give you details about staying safe lower down in the guide.
What to Expect from this Muscle Building Guide
This is what you should expect from this guide; a thorough researched set of guidelines expected to allow for fast muscle building in the arm area which takes into consideration both the mental and physical demands of gaining muscle. Each section will be straight to the point and will provide you with necessary skill sets and knowledge to get the best results as possible. While we shall attempt to touch on all of the areas pertinent to building big biceps fast, it is a very large topic and we encourage you to look at the other resources within this website to get more information.
The Anatomy of the Arm Muscles
We’ll not go into the details of all the tiny muscle groups, jut the main ones. This is important for you to understand as it will give you an idea of which group is being worked on while you are performing the exercises. So here are the main muscle groups in your arms which you will be working out;
The deltoids are the muscles which cover your shoulder joints. These are important muscle groups which allow for clear definition in your arms. There are the Posterior (Rear) Deltoids the Anterior (Front) Deltiods and the Lateral Deltoids (Middle). There are specific exercises which exercise the deltoids and they will be looked at later.
The main one you’re interested in. But this is only one muscle group in your arm. We would have to
look at all groups to get you to where you want to be. The biceps is also known as biceps brachii due to the fact that it has two ends, one at the shoulder and the other at the elbow.
An often understudied and underworked area of the arm, remains one of the most important muscles within that group. You can never neglect your triceps muscle. This is very important. The triceps, as the name implies is a three headed muscle group which runs along the arm and is used to extend the forearm.
A flexor muscle is one which when contracted acts to bend a joint or limb. In our case it is in the wrist. These muscles are further grouped as the wrist and forearm flexors.
As with the Wrist Flexors, the forearm extensors allow for movement of the arms. This time the forearm. Extensors, extends or straightens the arm.
How Muscle Grows
Muscle respond to activity. This is what’s important. As this activity increases and the amount of stress placed on the body, the number of capillaries increase. This is a response to the work the muscles are performing. As a result, our body recognizes that these muscles are needed to perform really hard work and that energy distribution is needed. As such, capillary increase occurs. The pumping of blood into that area allows for the muscles to work. Your cells become bigger and stronger with increased mitochondria activity.
This alone represents an approximate 25% increase in muscle growth. With more work being done in the muscle, the mitochondria is needed to convert the chemical composition of the blood into energy. Regularly working out allows this transformation. In addition to this, the volume of sarcoplasm fluid within each cell increases as well as the number of myofibrills in each cell. This happens when there is stress beyond what the muscle is accustomed to. Heavier weights and continually pushing past your barriers allow for this increase. Glycogen stores as well as connective tissue also rise and contribute to the overall gain in muscle size. So there you have it, the science of muscle growth. It’s not al hocus pocus. Now to look at the best ways to build big big biceps fast.
The Best Way to Build Big Biceps Fast.
Building big arms will take on an approach on many areas. It will call for you to look at your diet, your
exercise, your sleep, schedule and knowledge. For best results in building big biceps, you need to work on each. Not doing so will set you back and make the process more difficult. The best way to build big biceps fast is to focus keeping each area in sync with your goals. You can’t work out too much and not give your muscles enough time to rest and you need to feed your muscles the right nutrition to grow optimally and you need to focus on different muscle groups and not on one or two in particular. With that said, let’s dive into the technical aspects on putting on muscle fast.
Top Exercises for Building Big Biceps Fast
Exercise # 1 – Standing Bar Curls
Main Information on Standing Barbell Curls for Muscle Growth
The Barbell Curl is one of the fundamental arm building exercises available. To the bodybuilder, it is an essential exercise which is utilized frequently. It is an isolation exercise with the main muscle group being the biceps.
Instructions on how to do the Barbell Curl to Build Biceps
- Using an underhand grip with your palms facing upwards, hold the barbell shoulder width apart. Hold the barbell with a deep grip. Not merely with your fingers, keep the bar on the meaty part of your palms.
- Placing one foot back to give some stability stand up slowly with your back straight and your arms fully extended. Your feet should be at shoulder length apart and you should have a slight bend in the knee. This slight bending of the knee helps with the back being kept straight during the exercise.
- Look forward and keep your elbows along the natural curve of your body and be still. Do not let your body sway backwards to assist your lift. This is an isolation exercise. Only the biceps should be working.
- Slowly lift the bar upwards, pivoting at the elbow. Make sure to feel the biceps squeezing as you curl upwards.
- Carry the weight back to the starting position slowly as well, ensuring that gravity does not assist.
Exercise # 2 – One Arm Preacher Curls
Main Information on One Arm Preacher Curls for Building Arms
The one arm Dumbbell Preacher curl is another fundamental exercise for building biceps quickly. The arm building benefits come from the isolation provided to the biceps muscle for growth. The ability to work the arms independently also allows for further muscle isolation and added stress to allow for muscle growth. During the beginning, you will notice that one of your arms is weaker. In time, things will even out. This exercise uses the preacher bench for achieving the stability required for the intense isolation and exercise of the biceps muscle.
Instructions for the One Arm Preacher Curl for Arm Muscle Building
- Adjust the Preacher Bench’s seat height so that the your triceps rest comfortably on the padding of the bench.
- Take up the Dumbbell in the arm to be worked holding it firmly within the meaty part of your palms.
- Your arm which is to be worked on should rest flat on the padding and your arm fully extended.
- For support you may place the forearm of your hand not being worked on the padding as well.
- You can then begin the exercise by raising the dumbbell slowly up while feeling the biceps contracting and being exercised. Only your forearm should be moving with this exercise.
- Bring your exercising arm up and slowly lower until full extension of the arm is achieved. You must remember to keep the movement slow especially the movements down.
Exercise # 3 – Inclined Dumbbell Curls
Main Information on Inclined Dumbbell Curls for effective Arm Building
Another isolation exercise which targets the biceps muscles is the Inclined Dumbbell Curls. This exercise uses the biceps muscles in an effective manner to bring blood flowing into the region. The exercise can be done by alternating the arms being worked or be done in simultaneous sets or simultaneous alternating sets.
Instructions for the Inclined Dumbbell Curls for Biceps Training
- For this exercise, you will use a 30-45 degree incline on the work bench. You may set the incline lower. The lower the incline the more difficult the exercise becomes. With 30 degrees being more difficult than 45 degrees.
- Sit back comfortably on the workbench and pick up or have someone hand you the weights. Hold the weights with an underhand grip with the palms facing up. Your back must be flat on the bench with a feeling of comfort – because the pain is coming….
- Raise your arm slightly placing tension on the biceps. This is your stop position. A place of tension, you are not allowed to send it back down fully and allow full resting. This is for a few short reps, you must feel the burn to get the results.
- With your entire body fixed, with particular attention to your elbows, curl the dumbbell as far as possible. You may do each arm separately or you may do them at once.
- Feel the biceps contracting and do so to the maximum before allowing the arm to slowly drop to the starting position.
Exercise # 4 – Standing Hammer Dumbbell Curls
Main Information on Standing Hammer Dumbbell Curls for Biceps Workout
This exercise is very similar to the Standing Bar Curls. But now we are using Dumbbells. With dumbbells we have a wider range of motion and even greater isolation of the biceps muscle. the same rules apply and the motion s very similar. The workout however is far from the same. Both exercises must be used to gain the muscle growth you desire.
Instructions for the Hammer Dumbbell Curls for Gaining Biceps Muscle
- Using a neutral grip, with your palms facing your body, stand straight with your dumbbells to your side.
- As with the Inclined dumbbell curls, raise your arms slightly allowing for tension to be created in your biceps. This will be your starting point and end point for the exercise. Do not allow your hands to drop too low out of the tension.
- Curl the dumbbells up as far as possible while keeping your elbows and body still. feel your biceps contracting, squeezing to your limit.
- Once there, lower your arm slowly not allowing too fast a drop. Return to the tensioned start position and begin again.
Insider Secrets for Building Big Biceps Fast
Build Big Arms Fast Secret # 1 – Dips
Isolation exercises above are great for targeting the biceps muscles and getting growth. But the
problem is that they only look to work one muscle group. To get bigger arms, you need a combined effort to grow all of the other muscles within the arm. One way to achieve this is to use DIPS. With Dips your entire body gets moving. this is far from an isolation exercise. Remember all of the other muscles in your arm we spoke of earlier. Well all of them are working now.
You use your entire body weight to work out the upper body causing massive muscle gain. The mastery of Dips is an essential component to your work regiment and achieving big biceps fast.
Instructions for Executing Proper Dips for Building Big Arms Fast
- Dips can be done in a variety of ways. It essentially calls for you to raise yourself between two supports with your elbows locked.
- Lower the body slowly with the intention to get your shoulders to a position lower than your elbows.
- Once at this position, push yourself up by straightening your arms. Repeat until you can’t complete another. Dips can be done using Parallel Bars, Rings, Chairs and Benches. Each with specific guidelines to follow and specific benefits and difficulty levels.
Build Big Arms Fast Secret # 2 – Post Failure Workout
Exercising beyond failure is frowned upon by some with others swearing by it. This is a small addition to your workout regimen which will bring great gains to your arms. Or any body part used on. What we’re doing is going past the point where you will want to give up. We’re talking about 15 to 20 seconds of pushing past your boundaries. You will know that you’re doing it right by the pain…… (Smile).
Instructions for Executing Proper Post Failure Workout for Maximum Muscle Gain
- For the Exercise you will be using a total combined weights which will allow you to perform no less than six repetitions and no more than twelve. This would give you an idea of the range you should be in. You know yourself.
- Exercise as normal following in detail the range of motion you need to execute to allow for effective exercise to take place.
- Go until the point of near failure. This is where the fun starts!
- Hold the weight at the midpoint of the movement.
- This movement is important – so follow along; Intentionally drop the weights down for a few inches and stop it from moving further. Imagine someone passing by and pushing down on the weights before you gain control. this is exactly the effect you want. Not stopping for a second, bring the arm back slowly to the central position we started with.
- Repeat in a pulsating fashion, just noting the intense pain you are going through. Remember it’s only for a few seconds more. If you’re doing it right you wouldn’t be able to go further.
Nutrition Information to build Muscle Fast
You want to build muscle. you body needs material to build that muscle. Where will it come from?
Muscle will only be built when the right conditions are in place. When the right stress is introduced, when the right nutrition is there and when the right amount of resting takes place. The concept of nutrition is an important one and must be addressed for you to be successful in building any muscle. The knowledge of good and bad fats, as well as the different types of carbohydrates must be understood. Especially important is the role protein plays in the development of muscle and where to get the right amount to sustain growth. Micro-nutrition will also contribute to your development and must be fully understood.
Eating Schedule for Building Muscle Fast
You must feed the body what it needs, not what you want. This is the discipline you need to get good results. Eating large meals three times a day is not what you need. The exception being intermittent Fasting which is a whole guide by itself. So what you need is to eat a minimum of six small meals a day, feeding your body when and what it needs. This strategy allows for your metabolism to be increased and for a constant flow of energy through your body. When the body knows that it is getting food often, it will be less inclined to store your food as fat.
Eat before your workouts – this will give you the energy to perform and to push yourself through. Your meal should contain both complex carbohydrates as well as protein. The complex carbohydrates will allow for sustained energy delivery to work out your muscles and the protein will help in muscle growth as they are damaged during the workout.
The post workout meal or shake is the most important meal of all. At the end of an intense workout schedule, your body and its muscles will be begging for nutrients. This is where your meal will come in, it is best to provide your body with a protein nutritional supplement. The protein dose will allow for an insulin spike to take place which in turn allow the release of growth hormones. We all know that this is good as we are trying to grow muscles. It is best to take this within sixty minutes of the exercise.
Diet Strategies for Building Muscle Fast
Do not go for simple carbohydrates
With every meal, you should eat complex carbohydrates and protein. These are your building blocks for gaining muscle. To be effective, you need to feed your body the nutrients and building blocks required to grow your muscles.
You want to have sustained glucose discharge from your foods. With complex carbohydrates, you body takes time to break them down. As a result, there is a sustained release of energy. With this sustained release of energy the body receives glucose as it is needed and there is no fat accumulation. In addition, you don’t become insulin resistant. With simple sugars and carbohydrates, there is a spike in your glucose levels resulting in a corresponding spike in insulin. While this is desired, over time your body becomes immune to these signals and it knows that there is an abundance of sugar available and doesn’t care to treat with the matter – this is called diabetes. So avoid simple sugars and carbohydrates like the plague.
Take a Protein Supplement
The body’s muscles are made up of protein. It is an important component of every cell within our bodies. All sorts of actions are taken with protein as the main material, our muscles, bones, cartilage and skin all need good sources of protein to stay in shape. As such, if you need to build muscle, you need to have enough of the building material to do so. You need to be careful however and only consume what you need. Taking in too much will likely lead to it being turned into fat.
Drink tons of Water
Drinking lots of water will help you to lose weight, it suppresses your appetite and prevents the retention of fluid. The burning of fat also improves as the system becomes more efficient. When you are not drinking enough water, the livers step in to assist the kidneys. The liver metabolizes stored fat and when there is enough water, it is able to concentrate on that while the kidneys do their job. Another point and probably the most pertinent to our guide on how to build big biceps fast is being able to make your muscles stronger. When you work out, the muscles need oxygen, water carries this oxygen to your muscles allowing you to work out for longer.
Foods to Eat to Help you Build Muscle Fast
Eggs have a wide range of benefits. Eggs may reduce the incidence of Cancer as it contains the nutrient choline. Choline has been found to reduce the risk of cancer and is found in the yolk. Egg yolks also contain lutein and zeaxanthin which are two antioxidants which have been shown to keep muscular degradation at bay. As such this is an excellent addition to those trying to lose weight as well as gain muscle. The amino acids found in eggs are very easy for your body to absorb. As such, they should also be used after workouts.
Fish – Omega 3 fatty acids
We always concentrate on the need for protein to build muscle. We seldom look at the role of the other food groups, in particular, Fats. Fats are also needed by the body. There are two types of fats, saturated and unsaturated fats. Unsaturated fats are considered as good fats and the ones found in fish and omega 3 acid supplements are unsaturated and also considered as essential nutrients. These are nutrients which cannot be manufactured by the body. Omega Acids assist muscle growth by increasing insulin levels when needed. As insulin transports the amino acids to the muscle for growth more efficiently, growth will be assisted. It also assists in the prevention of injuries by reducing inflammation.
Quinoa is an excellent source of protein. It is a grain native to Sout Americal ric in protein and is also a complete source. Unlike other plant protein sources Quinoa contains all nine essential amino acids. It is also high in fiber and has good amounts of magnesium and iron.
After heavy workouts your body undergoes some very interesting things, some positive, some negative. What we need to do is to ensure that more positive results are achieved while reducing the negative side effects. On important negative occurrences after workouts is the free-radical damage after heavy workouts. Almonds are rich in alpha-tocopherol vitamin E which is an excellent antioxidant which can help prevent free-radical damage after workouts.
Olive Oil is not seen as a food which aids muscle building on the surface, but it can have positive
benefits if included into your diet in the right manner. It prevents the breakdown of muscle by lowering a protein known as the tumor necrosis factor-a.
Oysters is a source of Zinc. In fact, it is the only food known to contain as much Zinc per gram. The protein to fat ratio is quite impressive with 20 grams of protein and only 5 grams of fat coming from a meal of cooked Oysters of 100 grams. The importance lies in the fact that in addition to being a good source of protein, the zinc allows for protein synthesis needed for muscle growth. So it provides the protein and the minerals needed to efficiently process it into muscle.
Lean Ground Beef
Red meat has come in for a lot of criticism lately but remains an excellent source of protein for those looking to build muscle. In addition to the high amount of protein provided, it is packed with additional minerals and vitamins like B12, Zinc and Iron which are all important for muscle growth.
Chicken is the main source of protein for most of us. It remains a main meal time food for many bodybuilders and will remain for generations to come. It has a very low fat to protein ratio, cheap and can be prepared in a variety of ways.
This is simply one of the best sources of protein out there. It is readily avaliable and dosen’t need lots of preparation and cooking. Look to cottage cheese if you want to get in those grams of protein quickly. It also tastes great. It is an excellent source of protein, and whey protein at that, which is one of the best sources of muscle building protein present. What makes whey protein so effective is the fact that it has the highest concentration of leucine which is needed to build those arms.
Workout to Build Arm Muscle Fast
Standing Barbell Curls
- First Set using a lighter weight for warm-up, 25 reps
- Then Set 2 – 15 Reps
- Set 3 – 10 Reps
- Set 4 – 5 Reps
Hammer DB Curl
- Set 1 – 20 reps
- Set 2 – 15 Reps
- Set 3 – 10 Reps
Inclined Dumbbell Curls
Go until Failure – Use the Post Failure Workout Technique
Standing Dumbbell Curls
- Set 1 – 5 reps
- Set 2 – 10 Reps
- Set 3 – 15 Reps
- Set 4 – 20 Reps
Benefits of Bodybuilding and how it’s important to get big biceps fast
Many people just don’t have it in them to actually get biceps that can be proud of. If only they knew about the benefits of actually having a proper exercise regiment to get big biceps fast and improve their lives. What they don’t know is that bodybuilding is able to make you stronger and allows for greater flexibility. As such, as you get biceps and other muscle mass throughout your body, you automatically become more invulnerable to accidents and will be able to withstand more harsh environments than others.
In addition to this, your cardiovascular conditioning is enhanced, this allows you to do more without becoming tired and while this may not be something on your mind right now – as you age, you will be less likely to suffer from heart disease. Bodybuilding also dramatically alters your lean body mass composition, increasing your metabolic rate, decreasing, bodyfat, lowering blood pressure and cholesterol and adds to an overall sense of well being. Imagine being a more active and attractive individual. One who is disciplined and easily motivated into doing the things which will bring the most benefits to your well being. Build Big Biceps Fast.