Whenever you ask anybody about getting good biceps, you may come around different answers. In order to get rid of the misconception, we are giving you some advice on how to get big biceps in bodybuilding. Below are the details:
1- Workout frequency: Biceps are the muscles in the upper arms and most of the guys want them built. They are comparatively smaller than the other muscles of the body like triceps. It is normally recommended that you have workouts not more than 3 times a week for these muscles. This is enough for our biceps and it will provide them enough time to repair and grow themselves because in the gym, you tear up your muscles during the workouts. Another important thing is that you train your muscles through a variety of exercises and angles. This provides your biceps a greater opportunity to grow big and get good shape. Also you should vary the weights as well i.e. more weight for power workouts and less weights for having more repetitions.
2- You can use the following exercises and workout routines to have good and big biceps:
- Barbell curls – This can be performed if we use straight or curled bar. The method is that you open your feet equal to your shoulder width and hold the bar inside your shoulder line. You can start with the amount of weight that is easy for you and go up to 15 repetitions. You must have 1-2 minutes of break between the reps. Increase the weight for your next 8-10 reps and use light weight for the last set that you can easily curl.
- Dumbbell curls – Pickup a dumbbell in both of your hands and go for 15 repetitions. You can vary weights to get good results.
- Preacher curls- These are performed on preacher bench and you can use a curl bar or a straighter one. This exercise helps to make your biceps isolate so that you can have maximum workouts.
- Incline dumbbell curls – These are performed on an incline bench and help to isolate bicep muscles for workouts.
So make sure that you give your biceps good workout plan and enough time so that they can be repaired and rebuild properly.