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Sunday, April 1, 2012

How to Get a Good Bicep in A Simple Way

We are previously discussed to loose muscle and some abdominal exercises in the previous posts. In this post we will learn how to get good biceps in an easy and simple way. I am trying to share my own experience in a bicep exercise. Everybody wants to get an eye catching biceps in a beach or you may say in a party.  It’s easy to get a good bicep but not easy to get overall body structure. So follow the simple tips for getting a good shape bicep.

Biceps are divided into two parts one is short head the outer bicep and another one is long head which is your inner bicep. You have to workout for these two parts for getting a perfect shape of your bicep. Keep your bicep exercise twice a week which is good for a regular bicep exercise. If you are a beginner of body building workout then my advice to first improves your muscle strength for any heavy workouts. For improving your muscle strength push ups, bench/chair dip or squat are the best exercises to follow. Try these for a month or two then proceed to heavy weight body building workouts.
Ok, in Bicep exercise you have to do twice a week and there should be some day’s gap between two bicep workouts. The instruments required for your bicep are
  1. .       A curl or straight barbell
  2. .       Dumbbells according to your strength capacity you can improve the weights
  3. .        A preacher bench.

You should increase the repetition of bicep workouts of dumbbell and barbells.

Firstly schedule the bicep workouts on that day how many time you can do the workouts. After doing some push ups hold the barbell straight in your hand towards ground and should keep it 1 inch luck in your elbows, hold the barbells exactly at your shoulder size (close grip) then push it up towards your chest and touch your upper part of your chest so your hand will touch your bicep then move it downwards towards the ground slowly. Make a set of 2 to 3 for beginners and 6 to 8 for heavy muscles, in each time you should improve the repetition as per your body strength. After each barbell workout you should go for dumbbell workout like barbell stand tall and hold the dumbbells straight towards the ground and raise both hands towards your chest like barbell workout. Then go for the preacher workout it is the best method which I have get benefited much, hold the grip of a dumbbell and place your hands on the preacher bench and slowly move it towards downwards and push it upwards this is best for get a perfect inner bicep shape. In this way you can also do this exercise with a curl barbell.

Many bodybuilders are not support for rope or machine curls, I may not differ from them but it is helpful for me with a machine or rope curl your bicep will be centralized and provides same pressure to make both the biceps same shape otherwise in only dumbbells your bicep may be different in shape. If you workout in home then only dumbbell and barbells are much enough but if you go for a regular gym then you should try for rope or machines for your bicep workout.

Remember you should try heavy weights for getting mass in your bicep muscle otherwise only once a week or light dumbbells may not improve your bicep muscle. One thing I want to add everybody may not achieve good long shape biceps because the lean of everyone’s muscle are not same. So by doing same workouts one may get good long shape biceps one may not. So don’t worry about this that will much enough for a good looking figure not for a body building context. In our next post we will discuss more about bicep workouts so keep watching my posts stay tune….. 

Watch a Video Instruction on dumbbell bicep Workout routine


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    think I'd by no means understand. It sort of feels too complex and very vast for me. I am looking ahead to your next put up, I will try to get the dangle of it!

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  2. Hi,

    Thanks for your honesty. I would definitely like to publish my next post which will give you perfect materials for your needs.