How To Get Huge Biceps

If you're looking to get huge biceps, the first thing to do is to look at your overall strength training programme, there's no point having really big biceps and having tiny calves, tiny legs, tiny chest, you want to be big all over. If you want to focus on your biceps, you need to be doing more reps and more sets and more time on biceps exercises. I'd be saying around about 200-300reps per session, maybe four times a week, to really maximise bicep growth.

Now, I'm going to show you, now, probably the best two exercises you can do for biceps, but bear in mind, do as many as you can, it's not only the most effective exercises but the sheer quantity of exercises that will help you grow. So, the first one, probably the hardest, is the decline bicep curl. Lie back on a bench, arms back, head back, slowly up and down.

This is about 15-20% harder than doing it like that, because you are stretching your arm back, when you stretch your arm back, it makes it harder, you get more development. Now, the next exercise we are going to do is the pull-up. Now, the pull-up, you may well know that different hand grips affect different muscles, wide grips more for back and close grips more for arms.

Now, for those of you that are advanced, you need to be holding a weight either in your feet or in a weight belt because doing ten plus, twenty reps is too easy. For those of you who find the pull-up bar quite intimidating or aren't very good at it - there's a way around it, you can do a negative pull-up which I'll show you now. A negative pull-up, you jump up, hold on and you slowly do the lowering or the eccentric phase because the downwards bit is much easier than the upwards bit, but you are still getting the development of your arms.

They are two exercises and some tips to get huge arms.