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How to Get Big Biceps Fast

By Steve Bradley

Getting big biceps fast is a challenging goal, but one that most people will find rewarding. The biceps brachii is a muscle located on the upper arm, and it has several functions. Biceps allow your arm to flex at the elbow and rotate the forearm. Having a large and strong biceps is not only aesthetically pleasing, it is also a sign of functional strength. In order to get big biceps fast, you need to stress the muscle into growth. The best way to do that is through resistance training.

How to Get Big Biceps Fast

Step 1

Perform a biceps routine that focuses on the curl. There are many variations, but all curling movements follow the same basic structure. Keep your elbows close to your body and rotate your palms until they are facing forward. Next, curl the weights, raising them until your biceps are fully contracted and the weight is at shoulder level. Lower the dumbbells to the starting position and repeat for eight to 10 repetitions. That is one complete set. Complete three to four sets.

Step 2

Eat plenty of protein. You should consume one gram of protein per pound of body weight each day. This will give your biceps the fuel they need to repair and grow.

Step 3

Do not over-train. The biceps is a small muscle, and is recruited in most compound exercises. Therefore, arms are more prone to over-training than most other muscles. For maximum growth and improved strength, limit your targeted arm workouts to once per week. As long as you do the proper exercises with the proper intensity, that will be all you'll need.

Step 4

Concentrate on working all of the muscle fibers. The biceps is actually made up of two heads, and in order to maximize growth you'll need to work the entirety of the muscle. The best way to do this is to take the muscle from full "pronation" to full "supination." This means that you fully extend the arm and then fully curl it. When performing any biceps exercise, always move your arm through its full range of motion. One strategy to accomplish this is to first flex your triceps before raising the weight each repetition. This ensures that you've begun each repetition in the best position to stimulate new biceps growth.

Step 5

Be sure to squeeze the biceps at the top of each curl and hold for one to two seconds. This will make the biceps muscle contract, adding blood, water, and lactic acid into the muscle, causing a "pump." Over time, the muscle cells will thicken, causing the capillaries within the muscle to increase so that they can hold more fluid. Stem cells will form new muscle fibers, which are pre-programmed for growth.

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