#bigtriceps

[realnaturalbodybuilding]

How to Build BIG Triceps? Beginners / Intermediate / Advanced

Here is a video on how to build #bigtriceps as a natural bodybuilder whether you’re beginner intermediate or advanced !

In this video I explain how I used to train my #triceps as an advanced, and how to approach building bigger triceps as a beginner or intermediate.

As a beginner, keep your triceps in a normal push day, 4-5 sets on quality exercises, two exercises or 3 maximum.

As an advanced and if you don’t progress anymore, start thinking of an arm day or to specialise even more by reducing your amount of exercises to do less exercises and focus on doing more sets instead.

I will also talk about my favourite #tricepsexercises in this video.

Take care of yourself and enjoy these #tricepstips

Watch Now-

[zealousnightsublime]

Is the tricep dip the ultimate bodyweight exercise for building strong, sexy arms?

In every gym you go to, you'll see people stretching their biceps. The biceps along with the pecs and abs are sometimes referred to as natural muscles because they are the most visible and therefore command the most respect. Always, when you ask someone to show you their muscles, they will probably flex their biceps. Before we discuss biceps growth, I want to point out that biceps only take up 1/3 of your biceps and the other 2/3 of your biceps. So to have an impressive arm you must also build your triceps otherwise the effort on your biceps will not give good results. A lot of people don't realize this and that's why you see them doing loop after loop without much improvement. We will cover triceps exercises in another article. And now, let's talk about biceps. Here are some exercises that will help you tone your biceps. Most of you have done some or all of these exercises. My question is whether the exercises are done with correct form and technique, because if not, you are probably wasting your time because your biceps won't develop to their full potential. . Do each exercise for 3-5 sets once or twice a week and at 6 to 10 reps, but make sure that by the end of the highest set you won't be too tired to repeat. once again. shape. a) EZY Stand / Barbell You can do this exercise with a straight bar or an e stretch bar. This is a great mass building exercise for your biceps. Stand with your feet shoulder-width apart and grab the bar with your grips, hands shoulder-width apart. Bend the bar slowly, focusing intensely on the contracted biceps. Do not swing or use momentum to roll, especially in the later stages of your biceps getting weaker. Never swing or move your body, only your arms move. Keep your elbows at the side of your body and do not rotate them. Then lower the dumbbells, spending 3-seconds against the weight coming down to highlight the negative part of the exercise. Never let gravity pull the weight down. Do not bend or bend your wrist at all times, the wrist should be in a straight and neutral position at all times. b) Incline Dumbbell Curls This exercise works different biceps muscle fibers and helps you get the most out of your biceps look. Sitting on an incline bench, holding a dumbbell in each hand, keeping your elbows forward throughout the movement, roll the dumbbell up and toward shoulder level. Then squeeze the biceps in a high position. Lower the weights again, slowly in complete control. The speed and technique are similar to what was described earlier. c) Preacher Curl Similar to a dumbbell roll but using a platform. This is a great biceps toe isolation exercise. d) Hammer Curl Hammer curl makes your biceps look full and your forearms work hard too. Similar to the dumbbell curl, except that you will use the hammer grip on the dumbbell as if you were holding a hammer to drive a nail and stand up instead of sitting down. e) Bice Building Tips Focus on the movement of the biceps throughout the movement. Do not lift weights that are too heavy, it will affect your form and technique. By turning lightly and squeezing, you'll develop more peaks on your biceps. Like all exercises, raise and stretch your biceps between sets. This is to remove the lactic acid and help your biceps recover better for the next workout. Remember to change the order of exercises you do after 6-8 weeks to help your biceps grow new and see your arms grow! Read the full article

[vicsnatural-blog]

Arm development and advice. Watch full video in bio. #bigbiceps #bigarms #bigbiceps💪 #bigtriceps #triceps #tricepsday #bicepsday #bicepsday💪 #vicsnaturalworkout #victorcostaactor #vicsnatural #besttrainingpartnerever https://www.instagram.com/p/BqQ8FA5Dsym/?utm_source=ig_tumblr_share&igshid=rr1ipa36d5vt

[mulomotivation]

💥Savage Saturday💥 - 100lb Hammer Curls 😅😂🤣.....⁉️ - “No one can make you feel inferior w/out consent” - 💬Tag Someone To See @mikehogan83kg & I going SAVAGE MODE 📲Follow @mulo_motivation 🛎Turn On Post Notifications 📁For Any Programs To Specifically Get Your Arms & Back Bigger, More Toned... Contact me ASAP 🗣Like always get better everyday - #dmulofitness #mulo_motivation #savagesaturday #bigbiceps #bigtriceps #biceps #triceps - Music 🎵 Ruff Ryder’s ft DMX - Inside ✅100 lb hammer curls ✅T-Bar Rows 420lb for 10 reps ✅Concentration Curls -

[jamessumnerfitnesspt]

𝙀𝙣𝙟𝙤𝙮 𝙏𝙝𝙚 𝙋𝙧𝙤𝙘𝙚𝙨𝙨...💪🏽😁 𝘛𝘩𝘪𝘴 𝘠𝘦𝘢𝘳 𝘐 𝘗𝘶𝘵 𝘌𝘮𝘱𝘩𝘢𝘴𝘪𝘴 𝘖𝘯 𝘔𝘺 𝘚𝘪𝘥𝘦 𝘛𝘳𝘪𝘤𝘦𝘱𝘴 𝘚𝘩𝘰𝘵, 𝘚𝘱𝘦𝘯𝘥𝘪𝘯𝘨 𝘏𝘰𝘶𝘳𝘴 𝘖𝘯 𝘑𝘶𝘴𝘵 𝘛𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘛𝘩𝘦 𝘛𝘳𝘪𝘤𝘦𝘱𝘴, 𝘗𝘶𝘵𝘵𝘪𝘯𝘨 𝘐𝘯 𝘏𝘰𝘶𝘳𝘴 𝘗𝘳𝘢𝘤𝘵𝘪𝘤𝘪𝘯𝘨 𝘛𝘩𝘦 𝘗𝘰𝘴𝘦 𝘚𝘱𝘦𝘤𝘪𝘧𝘪𝘤𝘢𝘭𝘭𝘺. 𝘛𝘩𝘢𝘵 𝘐𝘴 𝘞𝘩𝘢𝘵 𝘐𝘵 𝘛𝘢𝘬𝘦𝘴 𝘛𝘰 𝘔𝘢𝘬𝘦 𝘚𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘗𝘦𝘳𝘧𝘦𝘤𝘵. 𝘕𝘰𝘸 𝘛𝘰 𝘉𝘳𝘪𝘯𝘨 𝘛𝘩𝘦 𝘉𝘪𝘤𝘦𝘱𝘴 𝘜𝘱! 𝘗𝘩𝘰𝘵𝘰𝘨𝘳𝘢𝘱𝘩 𝘣𝘺 @maxphysiquephoto 𝘊𝘰𝘢𝘤𝘩𝘦𝘥 𝘣𝘺 @jamiedorego_ifbbpro #TeamREGO #bodybuilding #triceps #ifbb #coaching #professional #pic #musclemodel #gymrat #bigtriceps (at Progress) https://www.instagram.com/p/CFaJs-wFxXK/?igshid=onfpb8m0rb0m

[gajeles-blog]

Trying to get tri’s on point!!!! follow for more : @gymkkhana . . .  #triceps #tricepsworkout #tricepmotivation #tricepmuscle #tricepmeat #bigtriceps #bigtricepsbigarms #daulatpur_college_wale #dulatpur #himachalnews #himachali_insta_shotout #hp19wale #hp19 #hp72wale #hp72 #hpgym #gymkkhana #gajeles (at HP19 Wale) https://www.instagram.com/p/CB3HGPPjHHf/?igshid=z52qa0rabf7c

[millionairefoundation]

6 Simple Exercises to Get Bigger Arms In No Time

Guys, look, if we’re not self-conscious about our abs (or lack thereof!), then it’s our puny little arms that have us looking in the mirror and sighing with disappointment. Ok, maybe I’m being a little dramatic, but seriously, if you’re looking to beef up your arms fast, then try these exercises out! Let’s start with the triceps. These are the muscles that run along the back of your arm from your shoulder to your elbow. A lot of people forget about them, and that’d be a big mistake! You see, your arms aren’t just about the biceps – you know, the one you flex for someone when they wanna feel your “arm muscles.” In fact, your biceps only make up 1/3 of your upper arms – the rest is all tricep! So, the rule of thumb is, if you want really big arms, you need to work on your triceps too, and here are the exercises that’ll help you do it: - Incline Dumbbell Skull Crushers Lie down on an inclined bench with a dumbbell in each hand. Carefully bring your arms up overhead and keep your hands shoulder-width apart. Now, slowly bend your elbows to bring the dumbbells down towards your temples. Your upper arms shouldn’t move, only your forearms. Straighten your arms back out, and that’s 1 rep. You need 3 sets of 12-15 reps each. It might seem like a lot, but the triceps are one of those muscle groups that are hard to work on. So you need more reps to start to feel it. Think of the first 2 sets as a sort of warm-up for your muscles. Just don’t overdo it with huge weights from the get-go. Building up your arms takes time, so be patient! And here’s a cool tip for ya: try to do this exercise at different angles and grips. This will help you target different parts of your triceps (there are 3 of them, hence the whole “tri” thing) so that they get massive in no time! - Reverse Grip Push-ups Here’s a fun spin on traditional push-ups. I’m sure you know how to do a push-up, but here’s a reminder: get on the floor with your arms straight, hands in line with your shoulders, and your feet straight back behind you. Pull your core in – your stomach shouldn’t be hanging down. Now, for the reverse style, you’ll turn your hands in the opposite direction so that they’re pointing more toward your toes. Yeah, it takes flexibility and strength, so this one isn’t for beginners! And if you can’t do it, just work your way up from regular push-ups. You’ll get there in time, don’t worry! Anyway, this style will make the outside part of your triceps really work. Try to do 4 sets of 12-15 reps (or work your way up to that goal). As for the last set, do as many reps as you can with some weights on your back. Again, if you’re new to the fitness game, then work your way up to the weighted version too. This one’s intense, but it helps grow your triceps dramatically! - Cable Tricep Pushdowns Here’s probably one of the most classic and standard moves to build up your triceps. Grab the cable with your hands close together and your palms facing down. Keep your elbows tucked at your sides and bent at a 90-degree angle. Now, straighten your elbows to bring the cable downward. Then, slowly return to the initial position. I’d recommend doing 3 sets of 15 reps for this one. There are also different styles you can do with the cable machine, like facing away from it and doing a similar move like you did in the Dumbbell Skull Crusher exercise. Just pick a style that you like best or do as many different kinds as you want in order to hit all the parts of the triceps. Ok, let’s move on to those biceps. If you want really big bulky biceps, you’ll need to use the progressive overload method. It basically means adding more weight and intensity to your exercises with each set you do. Starting with… - Preacher Curls Sit down on a preacher bench and place your upper arms on the support pad. Make sure your armpits are right up on that pad. (And clean it afterwards!) You can grab an EZ curl bar, dumbbells, or a barbell. Whatever you choose, pull it up towards your chin, hold it there for a second, and then slowly straighten your arms and bring it back down. Don’t straighten your elbows completely or you risk hurting yourself. They should stay slightly bent and parallel to each other – don’t let them point outward. Try to do 4 sets of 12-15 reps to really blast those biceps! - Barbell Curl Stand up straight with your feet shoulder-width apart, head up, shoulders back, elbows tucked into your sides, and your chest out. Now, bring the barbell up to your chin by bending your elbows and engaging your biceps. A great thing about barbell curls is that you can put your whole body into the last few reps when your arms are getting kinda tired. In all, it’s best to do 4 sets of 10-12 reps. And don’t forget about that progressive overload thing – add more weight to the bar with each set! - Zottman Curls For your final bicep exercise, you’ll need to grab some dumbbells and hold one in each hand with your arms down at your sides and your palms facing your body. Keeping your elbows locked at your sides, curl the weights up to your chin while turning your palms toward your face. From there, you’ll do a 180 with your hands so that your palms then face outward, and lower the dumbbells back down to the starting position. All this turning might sound complicated, but it’s what targets both the inner and outer parts of your biceps, making them big and bulky all around. You need 4 sets of 10-12 reps. Now, before you run to the nearest gym and overtrain yourself, there are some important things for you to know. All this stuff about big arms and muscles isn’t just connected to lifting weights. One of the essential things here is your diet. Yeah, yeah, sounds so cliché, but hear me out. You need to take in more calories than your body requires right now with your current weight. And the best way to do that is (any guesses?) protein. Hey, athletes don’t chug this stuff down for nothing! More specifically, you need lean protein, which can be found in eggs, nuts, fish, chicken, beef, pork, and low-fat dairy products, to name a few. If you wanna gain inches around your arms, try to consume 1 gram of protein per pound of your body weight. You also shouldn’t underestimate the importance of staying hydrated and well-rested. Water and sleep should be your best friends on your road to huge arms. I know, sounds kinda random, but it makes sense when you think about it. Since you’ll be losing hydration through sweat, you need to replace it by drinking at LEAST 6-8 glasses of water every day. As for sleep, I’m sure you know the drill: 7-8 hours each night. But it’s especially important for people who work out because your muscles need time to chill and repair Read the full article

[rhino-tube]

#tricepsworkout #besttriceps #bigtriceps The triceps, also triceps brachii (Latin for "three-headed muscle of the arm"), is a large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm). Antagonist: Biceps brachii muscle Actions: Extends forearm, long head extends, ... Latin: Musculus triceps brachii FLOOR SKULL CRUSHRS    4 Sets [16,14,12,10] ROPE PRESS DOWNS          4 Sets Of 20 BENCH DIPS                          4 Sets [12 Reps] WIDE GRIP PUSH DOWN     4 Sets [16,14,12,10] INCLINE DUMBBELL EXTENSION  4 Sets [16,14,12,10] DUMBBELL (or) BARBELL KICK BACK  4 Sets [16,14,12,10] Instagram : https://www.instagram.com/rhino_fitnes5/ #dumbbell #triceps #exercises,#one#dumbbell #exercises,#single #dumbbell #exercises, #single #dumbbell #triceps #exercises, #one #dumbbell #triceps #exercises, #dumbbell #arm #exercises, #best #dumbbell #triceps #exercises

[timernstfitness]

View this post on Instagram

A post shared by Timothy Ernst | Worlds #1 Keto Fasting Coach (@turnaroundfitness)

*3 LAWS FOR BIGGER ARMS* - Follow me @turnaroundfitness for daily Nutrition & Workout advice for FAT LOSS. Hit the 🅕🅞🅛🅛🅞🅦 button now @turnaroundfitness - There are 3 Laws for building BIGGER Arms. - LIGHT WEIGHT/HIGH REPS. One way is by doing high reps with a reasonable or easy weight. - What this does is allow for you to pump up the biceps & continually rep until failure. - Doing high reps with lower weight is a way to do high-intensity bicep curls. - Due to the lower weight used, you are less likely to sacrifice form or do any cheat curls. - Practicing this style of bicep curl with dumbbells will help show any muscle imbalances between each arm. - When using a barbell, you can achieve plenty of grip variation without risking form. - In my opinion, beginners should start out with a high-rep, low-weight routine for bicep curls. - After time you can switch it up to low-rep, heavy-weight, but only when you perfect your form. - HEAVY WEIGHT/LOW REPS. Working with more volume & fewer reps can lead to substantial strength gains, which could be your goal. In the end, this allows for progressive overload & a better chance for muscles to recover for your next day of curls. - Yet, if you are slanging the weight around, whether dumbbell or barbell, you can become more prone to injury & endangering your potential results. - This is why I preach using proper form for all exercises but especially if you want the benefits of bicep curls. - DON’T FORGET TRICEPS. The triceps makes up 2/3 of your arms so you want to train those as frequently as possible just like your biceps. - If you need to lose 30-40 lbs of body fat & want to do it in the most effective way while building lean muscle, click the link in my BIO right now=> @turnaroundfitness for a 🅕🅡🅔🅔 fat loss discovery session! - #bigbicepsnow #biceps #bigarms #turnaroundfitness #flexfriday #bigbiceps #bigtriceps #armday #armdayeveryday #armday #armworkout #armworkouts #armpump #bicepsworkout #closegripchinup #chinup #inclinecurls #bicepcurls #bicepscurls #tricepsextension #bicepsexercise #tricepsexercise #armstraining #armtraining #curlsforthegirls #trisfortheguys #bisandtris #bloodflowrestriction #bfr #workout https://www.instagram.com/p/BnbeetaHdDL/?utm_source=ig_tumblr_share&igshid=r1qj8k087g5n

[sparktovigour-blog]

Repost from @jmaxfitness @TopRankRepost If you want to get strong, you need to stick to the basic, big compound movements. - You can't go wrong with deadlifts, squats, bench press, chin-ups, overhead press, power cleans, and weighted pushups. These exercises hit muscle groups across your entire body and require impeccable core strength. - Train them 2-6 times per week in the following rep ranges: 3 sets of 3, 5 sets of 2, 2 sets of 5, 6 sets of 1, 5-3-2. These rep ranges are known as the "Rule of 10", and using the "Rule of 10" allows you to build strength quickly. Another great method is using something called Daily Undulating Periodization (DUP). - Add these exercises to your arsenal when you want to build some serious strength. It'll be like using Valyrian Steel for the first time to kill white walkers. Night and day. - What's your favorite strength exercise? Let me know below. - #dailyundulatingperiodization #stronglifts #strengthtraining #getstrong #heavylifting #DUP #dupworkout #thedupmethod #backsquat #deadlift #benchpress #squatbooty #squatchallenge #squatlife #squatday #squatguide #deadlifting #deadliftday #deadliftparty #deadliftordie #benching #benchday #benchpressing #powerlift #powerlifters #powerliftinglife #powerliftingmotivation #bigtriceps #armdayeveryday #sparktovigour

[bachperformance-blog]

#Repost @jmaxfitness (@get_repost) ・・・ HOW TO GET BIG ARMS - If you want to get big arms, you need to train them more than once per week. - This is the biggest misconception with arm training. "My arms get so sore if I train them once per week, how can I train them more often?!" - Listen, if you train a body part more frequently, you'll actually be less sore. Your body realizes that it's using the muscle more and then prioritizes recovery in that muscle. Think of how powerful this is...you speed up the recovery of the muscle so it can grow faster. - On top of this, make sure you use big compound movements approximately 80% of the time, and then isolate the biceps and triceps the other 20% of the time. - Lastly, use Blood Flow Restriction Training to get the biggest arm pump you've ever experienced, and build your arms with fast than you've ever tried. If you want to learn more about Blood Flow Restriction Training, check out the link in my bio for the fool-proof that can add up to 1-inch to your arms in 4 weeks with Blood Flow Restriction Training. Rumour has it that it can also help you feel more confident, get the girl, and bring Jon Snow back to life. - If someone you know is only training their arms once per week, then send them here. - #bigarms #jmaxfitness #flexfriday #bigbiceps #bigtriceps #armday #armdayeveryday #armday💪 #armworkout #armworkouts #armpump #closegripbench #closegripchinup #chinup #inclinecurls #bicepcurls #bicepscurls #tricepsextension #bicepsexercise #tricepsexercise #armstraining #armtraining #curlsforthegirls #trisfortheguys #bisandtris #bloodflowrestriction #bfr #workoutroutines (at Martin County, Florida)

[thefitnessadvisor-blog]

Hack for deadlifts. 
- Pull from a deficit. Especially if like me you have abnormally long arms. - A deficit deadlift can be dangerous, but the key thing to look for is you correct posture in your lower back (lumber spine). Aim to keep a neutral spine with a natural arch. Please work within what you can control without butt winking - Pulling from a deficit is also a mechanical disadvantage which will encourage you to recruit more muscle tissue and work in the full range. - So if you control them you can bring them in. Just throw a disc on the floor and away you go. -#thefitnessadvisor #girlsthatlift #biglegs #deadlift#bigtriceps #armday #armdayeveryday#themountain #armworkout #armworkouts#armpump #squat #benchpress#bodybuilderworkout #powerlifting #bicepcurls#bicepscurls #powerliftingworkout #bicepsexercise#tricepsexercise #armstraining #armtraining#curlsforthegirls #trisfortheguys#powerlifterworkout #gainmuscle #workoutroutines (at Market Harborough)

[truth-in-results-training]

View this post on Instagram

A post shared by TRUTH TRAINING LLC (@truth.in.results.training)

I Have Some Of My Clients Doing This Movement With Great Feedback And RESULTS! Remember To Lock Your Elbows And Keep Your Shoulders In Place. You Will Feel A Great Burn In Your Triceps The minute You Start This Movement. #tricepsworkout #tricepexercises #bigtriceps #armtraining #armworkout #bigarms #tricepextensions #fitlife #weighttraining #bodybuilding #goals #fitgoal #inshape #stacked #TeamResults #Truthinresultstraining

[millionairefoundation]

6 Simple Exercises to Get Bigger Arms In No Time

Guys, look, if we’re not self-conscious about our abs (or lack thereof!), then it’s our puny little arms that have us looking in the mirror and sighing with disappointment. Ok, maybe I’m being a little dramatic, but seriously, if you’re looking to beef up your arms fast, then try these exercises out! Let’s start with the triceps. These are the muscles that run along the back of your arm from your shoulder to your elbow. A lot of people forget about them, and that’d be a big mistake! You see, your arms aren’t just about the biceps – you know, the one you flex for someone when they wanna feel your “arm muscles.” In fact, your biceps only make up 1/3 of your upper arms – the rest is all tricep! So, the rule of thumb is, if you want really big arms, you need to work on your triceps too, and here are the exercises that’ll help you do it: - Incline Dumbbell Skull Crushers Lie down on an inclined bench with a dumbbell in each hand. Carefully bring your arms up overhead and keep your hands shoulder-width apart. Now, slowly bend your elbows to bring the dumbbells down towards your temples. Your upper arms shouldn’t move, only your forearms. Straighten your arms back out, and that’s 1 rep. You need 3 sets of 12-15 reps each. It might seem like a lot, but the triceps are one of those muscle groups that are hard to work on. So you need more reps to start to feel it. Think of the first 2 sets as a sort of warm-up for your muscles. Just don’t overdo it with huge weights from the get-go. Building up your arms takes time, so be patient! And here’s a cool tip for ya: try to do this exercise at different angles and grips. This will help you target different parts of your triceps (there are 3 of them, hence the whole “tri” thing) so that they get massive in no time! - Reverse Grip Push-ups Here’s a fun spin on traditional push-ups. I’m sure you know how to do a push-up, but here’s a reminder: get on the floor with your arms straight, hands in line with your shoulders, and your feet straight back behind you. Pull your core in – your stomach shouldn’t be hanging down. Now, for the reverse style, you’ll turn your hands in the opposite direction so that they’re pointing more toward your toes. Yeah, it takes flexibility and strength, so this one isn’t for beginners! And if you can’t do it, just work your way up from regular push-ups. You’ll get there in time, don’t worry! Anyway, this style will make the outside part of your triceps really work. Try to do 4 sets of 12-15 reps (or work your way up to that goal). As for the last set, do as many reps as you can with some weights on your back. Again, if you’re new to the fitness game, then work your way up to the weighted version too. This one’s intense, but it helps grow your triceps dramatically! - Cable Tricep Pushdowns Here’s probably one of the most classic and standard moves to build up your triceps. Grab the cable with your hands close together and your palms facing down. Keep your elbows tucked at your sides and bent at a 90-degree angle. Now, straighten your elbows to bring the cable downward. Then, slowly return to the initial position. I’d recommend doing 3 sets of 15 reps for this one. There are also different styles you can do with the cable machine, like facing away from it and doing a similar move like you did in the Dumbbell Skull Crusher exercise. Just pick a style that you like best or do as many different kinds as you want in order to hit all the parts of the triceps. Ok, let’s move on to those biceps. If you want really big bulky biceps, you’ll need to use the progressive overload method. It basically means adding more weight and intensity to your exercises with each set you do. Starting with… - Preacher Curls Sit down on a preacher bench and place your upper arms on the support pad. Make sure your armpits are right up on that pad. (And clean it afterwards!) You can grab an EZ curl bar, dumbbells, or a barbell. Whatever you choose, pull it up towards your chin, hold it there for a second, and then slowly straighten your arms and bring it back down. Don’t straighten your elbows completely or you risk hurting yourself. They should stay slightly bent and parallel to each other – don’t let them point outward. Try to do 4 sets of 12-15 reps to really blast those biceps! - Barbell Curl Stand up straight with your feet shoulder-width apart, head up, shoulders back, elbows tucked into your sides, and your chest out. Now, bring the barbell up to your chin by bending your elbows and engaging your biceps. A great thing about barbell curls is that you can put your whole body into the last few reps when your arms are getting kinda tired. In all, it’s best to do 4 sets of 10-12 reps. And don’t forget about that progressive overload thing – add more weight to the bar with each set! - Zottman Curls For your final bicep exercise, you’ll need to grab some dumbbells and hold one in each hand with your arms down at your sides and your palms facing your body. Keeping your elbows locked at your sides, curl the weights up to your chin while turning your palms toward your face. From there, you’ll do a 180 with your hands so that your palms then face outward, and lower the dumbbells back down to the starting position. All this turning might sound complicated, but it’s what targets both the inner and outer parts of your biceps, making them big and bulky all around. You need 4 sets of 10-12 reps. Now, before you run to the nearest gym and overtrain yourself, there are some important things for you to know. All this stuff about big arms and muscles isn’t just connected to lifting weights. One of the essential things here is your diet. Yeah, yeah, sounds so cliché, but hear me out. You need to take in more calories than your body requires right now with your current weight. And the best way to do that is (any guesses?) protein. Hey, athletes don’t chug this stuff down for nothing! More specifically, you need lean protein, which can be found in eggs, nuts, fish, chicken, beef, pork, and low-fat dairy products, to name a few. If you wanna gain inches around your arms, try to consume 1 gram of protein per pound of your body weight. You also shouldn’t underestimate the importance of staying hydrated and well-rested. Water and sleep should be your best friends on your road to huge arms. I know, sounds kinda random, but it makes sense when you think about it. Since you’ll be losing hydration through sweat, you need to replace it by drinking at LEAST 6-8 glasses of water every day. As for sleep, I’m sure you know the drill: 7-8 hours each night. But it’s especially important for people who work out because your muscles need time to chill and repair Read the full article

[therealharrypotter36]

#armworkout #bigarms #bigbiceps #bigtriceps #philheath #bodybuilding #bodybuild #bodybuilder