Nothing can be more emasculating to a man than wearing a t-shirt two sizes too small, only to have about 5 inches of excess fabric flapping against stick figure-like arms. If you like rocking t-shirts and want to show off the big guns…you have to first HAVE the big guns. This can mean only one thing: you need to learn how to build biceps fast!
Now, before you run off to the gym and start curling dumbbells in a frenzy, the first thing you should to is stop, read the tips included below, and get into the right mindset needed. Learning how to build biceps fast is not incredibly difficult, but the best plan of attack may not be the one you were thinking about to begin with. Below are PROVEN tips designed to teach you how to build biceps fast. Even though you are in a hurry, make sure to take your time when performing ANY exercise because if your form falters and you get hurt, the only thing you will doing FAST is sitting on your butt recuperating. Ok, now, back to those big guns…
Stick with compound exercises
believe it or not, the best lesson in how to build biceps fast begins with compound, NOT isolation exercises. Compound exercises involve several muscles during their execution vs. isolation exercises which only focus on one at a time. I know, I know, right now you are only concerned about biceps but the fact is, the more muscles an exercise works, the more growth hormone your body will release. This in turn will encourage muscle growth in all areas of your body INCLUDING your biceps. In addition, because compound exercises involved many muscles, you will actually be building smaller “helper muscles” that are used to help support and control heavy weight…these smaller muscles aren’t often worked when performing isolation exercises such as concentration curls. The more total muscle you build in your arms, the bigger your biceps will appear. As for what KINDS of compound exercises you want to do, always (and I mean always) start with the king…the squat. No other exercises will work your entire muscular system as effectively. Make squats your foundation exercise. Follow these with deadlifts, and for a more significant biceps workout, throw in plenty of pull-ups as well. Some bodybuilders use pull-ups as their mainstay when looking to add mass to their biceps. They work.
If you’re gonna curl, grab a bar, not a bell
Now, some of you out there simply HAVE to do curls or you don’t feel like you are giving your biceps a workout…you’re wrong of course, but if you HAVE to curl and learning how to build biceps fast is at the top of your list, then opt for barbells curls vs. dumbbell curls. With a barbell, you will be able to use heavier weights. When looking to build muscle, using heavy weights is a must. In addition, by using heavy weight on a barbell, you are likely to work the entire biceps muscle encouraging significant growth vs. just doing single arm curls.
LET THEM REST!
You know when your muscles grow? No, it’s NOT when you are blasting through that last set, when your biceps are filled with blood and look like they are about to explode…it feels good, yeah, but true muscle growth occurs when…you are resting. The way muscle growth works is, first you damage the muscle. You damage it by lifting weights and forcing the muscle to go beyond its normal ability to perform the exercise. This then causes the cells to tear (you know, that ridiculous pain and soreness you feel after an incredibly taxing workout the day before?) Then, while you are at rest, your body goes to work repairing the muscle to prepare it for future work. Because it failed to handle the load prior (it was damaged during the work you put it through) it decides that in order to handle such work in the future, it should be BIGGER. So, your body repairs the muscles, causing them to get bigger to handle more work…then you are able to lift more weight, so you damage them again, and so on and so on. BUT, all too often, eager dudes (and dudettes) who are learning how to build biceps fast for the first time make a crucial error…they don’t give their muscles enough rest so the growth actually occurs. This causes your muscles to NOT grow, and you hit a sticking point. You are constantly working out, not able to lift heavier weights, and noticing your biceps are not getting bigger. What you need to do is put them through a heavy workout, cause some damage, and then REST…I am talking 3 or 4 days of rest. Don’t believe me? Then keep doing what you are doing and NOT growing, but if you want to learn how to build biceps fast, the best lesson I can impart is…rest.
Building bicep muscles starts with the right diet
Ok, so we have drilled into your head the rest part, BUT…your diet plays a crucial role as well. Unless you are eating the proper foods (and enough of them) your biceps growth will be minimal. When I am talking about the right foods, there is no secret here. Lean meat, fish, vegetables. You need to increase your caloric intake AND your protein intake. Your body needs the additional calories to use as energy to repair your damaged muscle and the increase in protein will provide your body with the ingredients it needs to build muscle. Again, nutrition is not mystery…you know the difference between high quality and low quality food. Eat the good stuff, and enough of it. Your body will do the rest.
Creatine works
Now, the answer to learning how to build biceps fast does NOT require the use of supplements. Everything listed above will help you get there, no question. But, of those supplements offered in the marketplace, creatine is one that does work. Without going into specific details about how it works and make your head explode with tales of splitting and adding phosphate molecules, suffice it to say that creatine, when used as directed, can help you workout longer which will lead to stronger and bigger muscles…bottom line. Make sure that if you go this route, choose a pure creatine product and follow the instructions includes exactly. Any and all supplements can cause damage if used incorrectly. This one is pretty safe though if used as directed.
So, there you have it. Learning how to build biceps fast and start filling up your sleeves with impressive arms to show off is not rocket science, but it does take some work. Follow the admonitions above and no matter what, BE CAREFUL. Lifting heavy weights can be dangerous if you’re sloppy… and if you don’t pay attention to form and give your body plenty of time to rest, you risk injuring yourself. Best of luck to you in your search of learning how to build biceps fast!
