Want Bigger Biceps | A Program For Massive Guns

Want Bigger Biceps? You Are At Right Place

In field of bodybuilding every bodybuilder wants big guns in their arms, hence it is the most impressive area to develop. When someone asks"show your muscles" they don't want to see your calve muscles they want to see your calves. This article is based on how you can get those big guns too, we will provide you a full training program and training tips.
I have received numerous emails that lead me write this article. From my personal experience The best biceps movements known as "mass builders" . These are those that provide great stimulus across both the long and short head movement.
I'm going to use 4 exercises on my personal experience that would lead to get your guns.

Exercise 1: Standing Barbell Curls

The barbell curl specifically targets the biceps brachii which is located on the front part of the arm between the shoulder and the elbow.

Exercise 2: Seated Barbell Curls

Given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of muscle in this region is the curl.

Exercise 3: Incline Dumbbell Curls

Another good overall mass builder (second only to standing bar curls in my opinion) is the incline dumbbell curl. It allows one to achieve a full range of motion while getting a maximal stretch at the bottom of the movement.

Exercise 4: Hammer Curls

The hammer curl, although not strictly a biceps exercise, will develop the brachialis, lending a greater degree of overall size to the biceps area.

A program  for massive guns

The basic program is for one who is in the beginning stages involves training biceps once per week.
The following program can be used on the same day of arms or when you are training another body part. In both cases same rule will apply.

Week One:

Standing Barbell Curls 3*8-12
Seated Barbell Curls 3*8-12
Incline Dumbbell Curls 3*8-12

Week Two

Incline Dumbbell Curls 3*8-12
Hammer Curls 3*8-12
Standing Barbell Curls 3*8-12

Note:

Don't try to do drop sets that would overtrain you.Day two serves as a lower intensity workout to further facilitate biceps growth without contributing to overtraining. Studies have shown that a muscle group will require training once every 3-to-5 days to continue the upward growth trend. However, biceps get secondarily stimulated during back and, to some degree, chest training and therefore require longer rest periods. It is advisable for a beginner to train them only once per week.

5 Biceps Training Tips:

1) Don't Over train
2) Aim For Size
3) Keep Form Strict
4) Train Biceps Independently
5) Warm up Properly

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