The first thing I ask people when they try and find out how to get big biceps fast is “why do you want big biceps”.
Answers vary from “to impress the girls” to “to look hench when I go out”.
“No, I don’t mean that. I mean why do you want to get big biceps when your triceps are nearly 70% of your upper arms?”
At which point they listen intently as I tell them that the real way to get bigger arms is to hit the triceps just as hard as the biceps. In fact, the real best way to get big arms is to get big everywhere else because your body does not like to grow out of proportion. It will do everything in it’s power to prevent that because muscles that are out of proportion get injured. Overpowering quads in comparison to the hamstring muscle is the number one reason for a hamstring pull on the football field. So, here’s what you need to do to get big arms:
Nail the Compound Exercises
You need to squat, deadlift, bench press, military press and bent over row. I know what you’re thinking – that they have nothing to do with arms. Let me assure you, the above mass builders are the single best way to pack mass onto any part of your body. Barbell curls just doesn’t even compare to those mass monster exercises that I just mentioned.
Do Heavy Close Grip Bench Presses and Dips
Heavy close grip bench and heavy dips are two incredible ways of packing some serious meat onto your triceps. Remember what I said above, your triceps are a more powerful muscle group than your biceps and have much more potential for growth – so hit them hard and heavy!
Hit the Biceps with only 2 exercises
You have a choice over what exercises you do, but you must only do 2 exercises for the biceps – they are a small muscle group and are easily overtrained. The steroid ridden genetic freak bodybuilder, like those you watch on DVD’s, have the ability to do more curls because their recover is incredible in comparison to the average human. I’d recommend 3 sets of 8 reps for both the standard barbell curl, followed by hammer curls for maximum growth.