How to Make Your Biceps Bigger at Home
Building your bicep muscles can be done at home using hand weights and simple exercises. Regular bicep curls and hammer curls are effective -- while a healthy diet ensures your body is working at its full potential to strengthen and repair muscles.
Instructions
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Choose hand weights that are your desired weight. You should feel a light burn in your muscles by the end of your exercise with the right amount of weight.
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Stand with your feet hip-width apart. Bend your knees slightly to provide comfort and avoid overextending your legs.
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Hold a hand weight in each hand, with your upper arms and elbows firmly against your sides. Your forearms should be facing up, with your elbows slightly curved to avoid injury.
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Bend your arms up one at a time, alternating with each repetition. Your arms should bend 90 percent of the way, with the hand weights ending up in front of your shoulders.
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Repeat this move until your muscles reach exhaustion. Keep track of the number of repetitions this takes, so you know how many times to repeat the move next time. A common amount of sets and repetitions for fitness beginners is three sets of 10 reps.
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Repeat this exercise every other day until it becomes easy. Once bicep curls are easy for you, increase either the amount of reps or amount of weight you're lifting. The body usually adapts to moves, which become easy after four to six weeks.
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Repeat the same curl, with your hands facing inward instead of upward. This move, called hammer curls, works a slightly different part of the biceps. Working every part of the biceps helps them grow as much as possible.
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Tips & Warnings
Always warm up with cardio before exercise and cool down with stretches afterward. This warms the muscles and helps to prevent injuries.
Consume enough protein daily to support your muscles while they grow. Protein is essential in repairing the muscle damage that occurs during exercise. A general rule is to consume 1 g of protein per pound of body weight while attempting to build muscle.
It is important to exercise muscles in the entire body, not just the biceps. Full body workouts help strengthen all of the muscles and keep the body looking balanced.
Eat well to ensure maximum fitness results. Avoid processed foods and take out -- instead eat fresh, home cooked meals. Eating a healthy diet will help reduce body fat, making underlying muscles more visible.
If you can afford it, look into hiring a personal trainer. A personal trainer can help you be accountable for your actions and make sure that you work out to the best of your ability every time.
Always talk to your doctor before beginning a diet or exercise program.
References
- Photo Credit yoga weights image by Horticulture from Fotolia.com
