Workouts to Build Abs & Biceps Fast

Lift weights to build biceps quickly.

Muscular biceps and abs are signs of good health and fitness. Depending on genetics, some people build muscle more quickly than others. Other factors that influence muscle gain include diet and the type of training schedule. To build abs and biceps fast, work out regularly and fuel your body properly.

Dumbbell Biceps Curl

Biceps curls that use relatively heavy dumbbells will build biceps fast. What is considered heavy depends on your starting level of fitness. Choose a weight that makes it difficult for you to do a full three sets of 10 repetitions.

To perform dumbbell biceps curls, hold a dumbbell in each hand, with your palms facing forward. Hang the arms at the sides with the arms straight. Curl your arms so the weights go up toward the shoulders. Lower the arms and repeat.

Dumbbell Single-Arm Isometric Curl

Another type of workout for biceps is the single-arm isometric curl. Again, start with a dumbbell that is heavy and challenges you to get through the set of exercises.

Begin by holding dumbbells in each hand. Curl the arm up with the right hand until the elbow is bent 90 degrees. Hold the arm in that position. Keeping the arm in place, curl the weight toward the left shoulder and lower it. Complete the rest of the repetitions with your arm in this position. Repeat this exercise on the other side.

Stability Ball

Build abs quickly by using a stability ball, one of the best ways to build abs. The stability ball allows you more range of movement to target the lower abs and obliques. Perform crunches on them, three sets of 12 to 15 repetitions, and feel the abs burn. Train the muscles two to three times a week for speedy results.

Considerations

Although the exercises that you do to build abs and biceps fast are important, changing eating habits are a big part of the equation. You can sculpt large muscles that will remain hidden if they're under layers of body fat. Eat a diet low in sugar and moderate in carbohydrates to see faster results.

For best results, also perform aerobic exercise at least three times per week for 30 to 45 minutes. Swimming and jogging are examples of aerobic exercise.

References

• Men's Fitness: Get Abs Fast
• Men's Health: Bigger Biceps in Minutes