One of the fashion trends I’ve always loved is when a guy with a bigger biceps is wearing a small tight t-shirt and the muscles is bulging up making him desirable and adding that macho image to his copybook. We can also see in the movies where an actor bares his body, and everyone is like ‘damn…that’s hot.’ Social media platform like Instagram these days where you can see a lot of fitness influencer flaunting their body and swearing by to a certain diet and product for achieving their desired body. All these hypes must have made you wish you had a body like that. And in today’s blog I will be talking about one of the most desired body parts by both men and women, which is the biceps.
Our body needs enough time to go through changes and form a structure and to achieve a bigger biceps you need to be able to put a lot of work. Bicep is an isolated muscle in our body, and it requires extra attention, be it your diet or your workout plan. It will take a certain amount of time to see the results and building the muscle fiber which plays a key role in building muscle size. So, without doing any delay let me share with you what you actually need to do get those bigger and stronger arms
- Increase your protein intake: Protein is essential for promoting muscle growth and it speeds up the recovery between workouts. The amount of protein you need depends on various factors, including your age, weight, goals and activity level. Protein is like lumber: it’s a basic structural component, and nothing gets bigger or stronger without it. It should comprise 10 to 15 percent of your diet. To determine number of grams of protein you need each day, multiply the pound of your body weight by 0.37. Some high protein food that you should be adding to your diets are eggs, salmon, chicken breast, tuna, lean beef, turkey breast, Greek yogurts, beans and chickpeas. Besides helping build muscles, it also helps preserve your body lean tissue (muscle as well as organs). Consuming protein regularly also has a benefit to satiate. It makes you full and provides energy.
Beside protein, Carbohydrates also plays an important role in building muscle and knowledge about carbohydrates is equally important in building muscles. I’ve written a detailed article on carbohydrate which you can find by clicking on this link https://mayeem.com/what-are-carbohydrates-do-carbs-make-you-fat/
The nutrition component of any training program is just as important as the physical component. But the physical component is the one that shows up the results and since we are talking about biceps, it is crucial to target the particular muscle. Exercise is the key and exercising regularly is what we need to get a bigger biceps.
These are some of the exercises that can help achieve strong arms if you follow it in a regular basis
- Biceps Curls: Biceps curls is one the popular exercise for biceps that everyone knows. It is very essential for crafting cannonball biceps. The proper form to do this exercise is in a standing position. So, you basically stand, and grab the barbell so your palms are facing up; your hands should be about shoulder width apart. In the starting position, your arms should be extended, so the barbell will be at about thigh level. Now, with your back straight and elbows close to your sides, lift the barbell, curling it up towards your collarbone. Lower the barbell back to the starting position. Keep your wrist straight and do the curl slowly.
- Preacher Curls: The preacher curl is a tough exercise for arms since it isolates your arms for serious lifting and make it nearly impossible for you to cheat by letting your shoulder or back muscle help with the lifting. To do this exercise, you will need to use a preacher bend platform- an accessory found on some weight benches. Put your arms over the platform (the platform should be up under your armpits). Hold the barbell with your palms facing upward, hand about shoulder-width apart. Now raise the barbells toward your chin. Don’t raise your elbows, and keep your wrist locked. And the most valuable advice for this exercise that I can give you is to start with lighter weights.
- Hammer Curls: To perform this exercise, you might want to sit at the end of your bench, knees bent, feet shoulder-width apart. Hold the dumbbells so your palms are facing your body. Now curl the weight up toward your shoulder- as though it were a hammer you were lifting in order to drive a nail. Do not rotate your wrists. Keep your shoulders back and your back straight. you can alternate this exercise- first curling with your right hand, then your left.
- Seated Triceps Press: To do this exercise, seat down on a weight bench, position a dumbbell behind your head. Interlace your fingers to hold the dumbbell at one end, underneath the weight. Now extend your arms and push the dumbbell straight up. Keep your back straight and lift slowly- you don’t want to drop the weight on your head. Then bend your arms to lower the weight. Keep your arms bent near your head, elbows pointing up.
- Overhead Triceps Extensions: To do this exercise, get on your back on the weight bench. Make sure your back is in full contact with the bench. If your lower back arches when your feet are on the floor, pull your feet up to the end of the bench. Hold the barbell above your chest, arms extended. your hands should be only four to six inches apart, palms facing away from you. Now slowly lower the weight toward the top of your head, bending your arms at the elbows. Extend your arms back out to the starting position.
So, these are my personal favorite arms exercise. The stronger arms are not just only aesthetically pleasing but also it has number of physical and health benefit. Being strong armed can save you from the kind of back pain that so often plague men and women later in life. Strong arms also back up your hands, powering your grip while putting thrust behind a well-aimed throw or blow. Even its your day-to-day life a strong arms helps you perform better.
