Many weightlifters, athletes and professional bodybuilders share the ultimate goal of building a well-defined muscle body physique. In this regard, there are some muscle groups that in some cases need some additional or special attention. The most popular muscle that makes out the list is the biceps. For many, the process of developing big and massive arms can be quite complex. That is why it is imperative to follow certain strategies and tips that will galvanize the process of developing the biceps.
1. Workout Schedule
The first notable tip is to adopt a good workout schedule. The general recommendation is to have separate workout sessions for the biceps at least a couple of days during the week. This, in turn, can galvanize the biceps muscle gains in the long term. However, it is necessary to change the exercise schedule from time to time as it will confuse the muscles. This, in turn, will stimulate growth.
Another important segment that many people underestimate is the workout routine. Many bodybuilders, athletes and casual weightlifter tend to keep their routine or workout plan to long. Every muscle group, including the biceps, usually adapt to the specific exercise and workout routine. Moreover, the biceps have the ability to improve their resistance levels. This, in turn, can have a significant impact on decreasing the overall muscle gains.
2. Weight Increase
The second part of this strategy is closely related with the weight levels. On that note, it is important to emphasize it is crucial to start lifting heavy weights.
The prospect of lifting heavy should be combined with a broad spectrum of exercises such as curls and extensions. There are various research studies that support the effectiveness of lifting heavy. These studies have shown that the heavy exercises can prompt a significant increase in the upper arm mass. However, it is necessary to have a steady increase in the weights as many bodybuilders fail to increase the resistance levels after a certain time. The reason behind this is the fact that lifting heavy can cause a certain damage to the muscle tissue thus prompting a repairing process. It during this healing phase when the muscles grow.
It is also necessary to become stronger. On that note, it is important to emphasize that exercise such as deadlifts can also stimulate biceps growth and can optimize the strength levels. This, in turn, can maximize the biceps gains.
The third segment is to always have a proper rest period. In today’s smartphone era, many gym goers tend to increase their rest periods while being on their smartphones. These so-called extended rests can negatively affect the overall muscle gains including the biceps. That is why many fitness and bodybuilding experts recommend having a rest period between the sets close to 90 seconds.
Also, it is imperative to have a rest periods after the workouts as these rests can optimize the muscle growth and can build big biceps. For example, getting enough sleep on a daily basis can maximize the growth of the biceps.
4. Get the Right Diet
Much has been said about the importance of having a proper and healthy diet. Bodybuilding is not an exception to this and many weightlifters are always pursuing a diet that will help them to reach their fitness goal. The process of developing an explosive and massive biceps requires to have the right diet too. To be more specific, it is imperative to have your daily protein intake combined with other supplements like Redcon1 Halo and Moab. Also, it is recommended to consume foods that are rich in vitamins and other nutrients. If you are having trouble getting enough vitamins down during the day, check out Med-Kit by Redcon1, which covers all of your essentials to help grow an recover your newly developed biceps.
Building thick and big biceps requires to eat a lot more. In other words, you need to consume more calories than you burn in order to gain weight. The average bodybuilder needs at least 3000 calories per day. Another recommendation is to have 4 meals per day, including one post workout meal.
5. Workout Routine
Another segment that stays under the radar is the so-called workout routine. Many bodybuilders fell into the habit and keep their exercise routine for too long. Biceps are the same as other muscle, they have the ability to adapt and withstand the workout after a certain time. That is why it is imperative to change the exercises as mentioned earlier from time to time. This will confuse, stimulate and optimize the biceps gains in the long term.
Another idea is to completely change the workout plan after a certain time. There are many research studies that have shown that an adopting a new and well-structured plan can prompt a significant biceps gains. That is why many personal coaches and fitness experts periodically change the whole system for their clients.
6. Stay Motivated
The final and probably most important part of this strategy is to stay motivated. Thanks to the fitness and bodybuilding industry, many people (especially beginners) have the impression that the muscle gains are something that will inevitably happen. Moreover, many feel that the process of building a muscle mass is a simple process. Yet, the reality is something else. On the path of building a well-defined body physique, there will be plenty of challenges. On many occasions, weightlifters will face some stumbling blocks that have the potential to prevent from reaching their goals. Building massive biceps is a quite complex process. That is why, when gains are not as expected, it is imperative to stay determined and remember what is your goal. Going through the hardship can have a galvanizing effect in the process of developing big arms. That is why, it is key to stay motivated and defient during these challenging phases. For some bodybuilders, this can be quite easy and for others, it can be a bit hard. However, by following these strategies and with the right attitude, you can achieve your goal of developing big arms.