Shrugs: Proper Barbell Shrugs Technique

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Shrugs: Proper Barbell Shrugs Technique

Want to gain 12 lbs of muscle in the next 21 days? Go here: http://tinyurl.com/add-muscle-without-fat Shrugs are always done wrong. Learn how to do barbell s...

Shrugs: Proper Barbell Shrugs Technique

Shrugs: Proper Barbell Shrugs Technique

Shrugs: Proper Barbell Shrugs Technique

Shrugs: Proper Barbell Shrugs Technique

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Biceps Workout for Mass

Biceps Workout for Mass
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Biceps Workout for Mass

If you've been looking for a biceps workout for mass, then you're in luck... I'm going to show you how to turn your water-pistol guns into 50 caliber machine guns... so to speak.

Biceps Workout for Mass

Everyone wants a pair of big, ripped biceps... you might not want 20 inchers, but a pair of ripped, muscley biceps have been proven to get more attention from the opposite sex, as well as make you feel like a million bucks.

Biceps Workout for Mass
Biceps Workout for Mass
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In this article, I'm going to outline an effective biceps workout that will help you add muscle to your biceps.... and I want to explain some science-type things behind muscle building... just so you have an idea.

Biceps Workout for Mass
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Biceps Workout for Mass

Biceps Workout for Mass

Let's get started...

What a Biceps Workout for Mass Looks Like...

First of all, there aren't any secret workouts that will give you huge arms in a few weeks. There isn't a secret combination of sets and reps that will work wonders... and there's not a secret exercise that put mountains where your arms used to be.

There are several biceps exercises that are the most effective, and so they're the ones that you should focus on.

Before I go over the most effective biceps exercises you can do, I want to explain some of biggest mistakes people make when training their arms, so that you can avoid them.

Biggest Biceps Training Mistakes:

Overtraining: Most guys blast their biceps way too often... they are very small muscles, so you should train them twice a week at most... a lot of pro bodybuilders only train them once a week.
Doing way too many reps: This goes hand in hand with the first mistake. Going to "burn out" is a very common practice that you see all the time in the gym, but it's not an effective way to get bigger biceps. The simple formula to build muscle is high weight, low reps.
Doing ineffective exercises: Exercises such as concentration curls have their place, but they are mostly a waste of time when you're trying to add muscle to your biceps. I'll get to the most effective biceps exercises in a minute...
Making stuff up: You'll see guys doing this all the time.. They just make up exercises that they think are "crazy" or "insane", because it gives them a huge burn... well, a burn doesn't always add size... remember that.

Now let's go over exercises that you should do if you want to get pythons in your sleeves...

The Most Effective Bicep Exercises For Mass Building

Close-grip Chin-ups: This is where you grip the pull-up bar with your arms shoulder-width apart, and your palms facing you. Close-grip chin-ups are one of the two most effective exercises for adding shirt-tearing muscles to your arms. Why are they so effective? It's because it's a closed-chain exercise, and it stimulates a major muscle group, which stimulates growth. And, because they're really hard to do... the most effective exercises are the ones that make your tired fastest.
Cheat curls: We have Arnold to thank for these... he probably didn't invent them, but he swore by cheat curls to add size to your arms. Back in the day, other bodybuilders would tell him he wasn't doing anything but working out his lower back, but those guys were obviously never Mr. Olympia several times in a row. If you're going to do cheat curls, don't break your back... that's my best advice. In order to not break your back, you might consider doing them with on a cable machine. A cable machine will take away a lot of the dangers of doing them with free weights, while still getting the same positive effects. You should do a weight that you can barely handle for 6 to 10 reps.
Squats: Yes, that's not a typo... squats is something the average guy in the gym never does, and it's also the main reason most guys never hit their goals. Squats are hands-down the best overall exercise for adding mass to your body. And the reason is... they hit every major muscle group in your body, and that promotes growth. It's a simple formula that you've probably heard before... shut up and squat.

Now that you know what the most effective exercises are for getting bigger biceps, I'll explain how to put this together so that it works for you...

For the chin-ups, you should do 3 sets of absolutely as many as you can do. It probably won't be that many when you first start. If you can't do 5 chin-ups at once, then you should do as many sets as it takes to do 20 legit chin-ups. No squirming and heaving your body around... you need to use good form until you've done 20.
For the cheat curls, take a weight that you can only do 6 to 10 times, and do two sets. You can do three sets if you feel like a champion. A big key is to let the weight down slowly and controlled... this will blast your arms... as you'll soon find out.
Train your biceps once a week at first. Seriously... they are small muscle and if you train them good and hard, once a week is plenty. Avoid the compulsion to blast them every few days... you'll grow more if you stick to once a week.

There you have it... a great biceps workout for mass that will have your twigs looking like full-grown trees in no time.

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Biceps Workout for Mass

Want to gain 12 lbs of muscle in the next 21 days? Go here: http://tinyurl.com/add-muscle-without-fat Shrugs are always done wrong. Learn how to do barbell s...

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