How to Get Ripped Biceps

When you talk about bodybuilding or strength training, the first thing you usually ask someone is how much he or she can lift. While you desire strong abs, legs and back muscles you probably work on and want to show off your arms. By doing the right amount of the right types of exercises and taking appropriate breaks from them, you can increase muscle mass and strength. Soon you will want to invite everyone to your "gun show."

Things You'll Need

• Weights
• Weighted jump rope

Instructions

1. Choose a lighter weight than you would normally use. When you use a heavier weight, other muscles such as your traps and deltoids pick up the slack, meaning your biceps don't work as hard. Try knocking five to ten pounds from your usual weights and note which muscles work harder as you lift.

2. Pause for fifteen seconds between reps. This gives your biceps time to rest and gain oxygen, giving them the ability to withstand the pain and fatigue associated with repetition and gain mass.

3. Introduce some cardio into your routine. This is especially important if you have body fat around your arms or other areas. Use a weighted jump rope, which will give your biceps a workout while burning that fat.

4. Squeeze each lift. When you are targeting your biceps, it is imperative that you squeeze the muscles tightly at the top of each curl and hold it there for a few seconds.

5. Target your biceps only once a week. The muscles require rest to repair tears. Allowing them time to heal is what helps them build mass.

Tips & Warnings

• Working the back muscles on the same day you target your biceps is efficient. There are numerous exercises that allow you to work them simultaneously. Chin-ups are a great bicep exercises that require no weights or machines.

Resources

• Bicep Routine