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>WLE Course #6< Pump Up Your Biceps

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Hello,

Welcome to the 6th issue of the weight lifting course

Large upper arms are a hallmark feature of a well built and attractive body. Not many people would pass an opportunity to have their arms large enough to well fit a t-shirt. As a matter of fact, large arms are so sought after that this as well as the next issue are dedicated to tips and information about increasing your upper arms.

As a side note before the exercises will be provided, allow me to share some personal experience with you. Over the years I’ve learned that some muscles, especially the biceps, respond very well to stimulation. You will see an increase in size and strength almost immediately after beginning your workouts. However, that initial growth seems to reach a plateau just as quickly. This impressive growth and quick plateau both stem from the same property attributed to the biceps: Biceps are able to respond and get used to stress very quickly. Once a muscle gets used to a certain stress growth slows down and becomes very difficult to achieve. The key to overcoming this setback, as I’ve learned from personal experience, is to vary you workout routine every so often. Switching your exercises every 4 or 5 weeks will prevent your bicep muscles from adapting to stress and will keep them in constant growth.

Additionally, it is important that your work your biceps at least once a week, with 2 times a week being the optimum (not on consecutive days however). To increase in muscle size you should keep the number of repetitions low (6 to 8) and the number of sets between 3 and 4. Some exercises, such as barbell 21’s which I will mention below, are known to place a lot of stress on your biceps and spur incredible growth. However, due to the large amounts of stress they should not be done more than once a week or even once every two weeks. With that in mind, let us have a look at two of the most effective biceps exercises:

The first exercise you should routinely use in your workouts, as mentioned above, is the barbell 21’s. Holding a barbell of relatively low weight (about 25-30% of the maximum weight you can lift) stand straight with your legs at shoulder width. With your arms fully extended down contract your bicep and raise the barbell until your forearms are parallel to the floor (90 degrees angle between your biceps and forearms). Lower the barbell until your arms are once again fully extended. Repeat this 7 times. At this point raise the barbell so that your forearms are once again parallel to the floor, this is your new starting position. From here raise the barbell all the way to your chin and back to the 90 degrees position. Once again repeat this motion 7 times. For the final portion of the exercise raise the barbell in the full range of motion (from your arms being fully extended down to all the way to your chin) 7 times. Repeat this exercise 2 more times for a total of 3 sets.

The second exercise that is good for building that bulky look is the hammer curls. This exercise develops the muscles on side of your bicep (Brachialis and Brachioradialis) making your bicep look more bulky from all angles. In order to perform this exercise, grasp a dumbbell in each hand with your palms facing inward. Inhale and curl the dumbbells towards your shoulders either both arms simultaneously or alternatively, whichever suits you best. Exhale as you complete the movement back down. Make sure that the palms are of your hands are facing each other (inward) at all times as this isolates your biceps muscle.

Now that you know a couple of exercises, it is important to that you include them in your routine, and also rotate them with other biceps exercise that you know. This way, you will be able to increase the size of your biceps with ease.

More tips and workouts on how to pump up your biceps you will find at the 11th chapter of "Simple Steps to Get Huge and Shredded" by Shawn LeBrun. Get his book by clicking the link bellow:

=> www.ShawnLebrunFitness.com <=

>>Next: WLE Course #7: Build Up Your Triceps

All Parts:

- Weight Lifting Course: WLE Course Part One

- WLE Course #2: Basic rules Everyone Should Know

- WLE Course #3: Building an Impressive Chest

- WLE Course #4: Building a Strong Back

- WLE Course #5: Super-Size Your Legs

- WLE Course #6: Pump Up Your Biceps

- WLE Course #7: Build Up Your Triceps

- WLE Course #8: Maximizing Your Shoulders

- WLE Course #9: Solid Abdominals

- WLE Course #10: The Next Step