How To Get Bigger Biceps - Real Secrets Exposed

For those who would love to have arms that look great in a t-shirt, having some idea of how to get bigger biceps is important. It will lead to a rise how to get bigger biceps in personal confidence. Just ask anyone who has impressive looking arms.

If you are not too sure where to start, or maybe having problems in getting those ‘big guns’ going, then start with the tips below.

Get to Know What Supination is.
What is Supination? This is what the name given to the placement of the forearm once it is in the position where the palm of the hand is facing upwards. You will have no doubt seen the pictures of bodybuilders flexing with their forearms in this position.

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By employing this forearm position when you are working out your biceps, the results usually come a little quicker. Including supination means that those biceps need to work a little harder and it will also allow your arm a wider range of motion.

Hammer Curls

As an example, you could use this positioning when performing hammer curls (see picture on the left). Place a dumbbell in each hand and place the hands by your sides. Lift the right dumbbell first and in the same movement, supinate (twist) the forearm at the end of the movement.

When done correctly, an extra squeeze will be felt when your arm reaches the top.

Return the arm to the starting position and repeat the  left arm.

For best results, you should aim to do 2 sets of 7 – 12 reps with each arm.

Employ Overload
There is a technique known as Progressive Overload. This means that the weight you are using should gradually be increased. This is a great principle to adapt if you would like to get bigger biceps.

Research has shown that progressive overload will give the bicep or whatever muscle you are trying to build a better workout and more muscle growth. This is because the gradual increase in weight will push the muscles to keep adapting to the extra load. Your muscles will be constantly challenged which is what is needed to get bigger biceps.

Pushing Your Arms To Positive Failure
Positive Failure is another technique which follows on from the tip above. Used correctly, you will always get bigger biceps. The aim is to work the muscles until they are screaming and cannot be pushed any further. By doing this, you are ensuring the constant development and growth of the biceps.

You know when you are doing this correctly when you can only just about complete your last rep. By the last rep, you have to use every bit of will power to lift the arm. After, a while, your biceps will adapt and you will be able to complete your set with no problems. When this happens, you need to add more weights (see progressive overload above).

Keep on Changing Things Up
Try not to stick to the same routine every time you have a workout. If you do, your progress towards getting bigger biceps may be slower.

This is because your body will adapt and get used to the same workout and will not be challenged enough. This is true even if you are sticking to the same routine and increasing the weights regularly. As a guide line, try and give yourself a new routine at the start of every month.

Your body will be forced to employ slightly different muscles and will increase you development. Also, it stops the workouts from becoming stale and your mind will thank you for it.