How to build Biceps faster.

“The pain you’ll feel today will help you avoid the pain others will feel tomorrow. “

– Alpha’s School

Now when it comes to bodybuilding, most of us struggle with building bigger arms. And by arms the toughest part is to have bigger bulkier biceps. Not to make any false commitments here, biceps are the part that is the most toughest to build. They require a lot if attention, a lot of work and a lot of nutrients.

I’m going to go over 10 points to naturally boost and increase your biceps growth. All you have to do is simply read them and implement them in your workout routine and diet.

So, how to build biceps faster:

Divide and combine: Yes we call this method as divide and combine here. I’ve already explained this in my previous topic, how to build muscles (complete tutorial) It is just a simple method of spreading out your exercises throughout the week. What we usually do is we workout each body part each day of the week, and this is just going to have the tension on the particular body part for not more than 3 days. But in divide and combine technique, we do workout like, back, shoulders and biceps a day, then chest, abs and triceps the next day and legs the other day and repeat the same process. This helps you hit the particular muscles twice the time as much you normally do, this in turn stimulates your muscles to get more stronger and bulkier.

Begin with it: If your main motive is to build bigger biceps then you should always perform your biceps workout in the beginning of the particular day. It helps put maximum stress on biceps and juice it up more. This also applies for any body part you wish to grow much faster.

Increasing sets: You can do this method just for the body part you wish to grow faster. If you are doing biceps workout twice a week, and let’s assume you do 7-8 reps and 3 sets of dumbbell curls, then you can increase it to 7-8 reps and 4 sets for the second time of the week when you workout your biceps, this doesn’t lets your bicep to settle and keeps pushing it to build more muscles.

Increasing reps: In the same way you can increase the amount of reps you do every week. Like if you did 7-8 reps of n and n+1 sets in this week, you can just increase the number of reps next week to 9-10 reps of n and n+1 sets, and so on.

Train Triceps: Yes this is a completely different topic than biceps, but is equally important to build biceps itself. Just like everything biceps need it’s foundation too, so if you don’t train your triceps the same way you are treating your biceps your biceps won’t grow. That’s why I’ve given you the example of doing biceps and back a day and triceps and chest the other, so you can focus on both evenly.

Doing all types of bench presses: Now that you know it is evenly important to build triceps, know the fact that doing all kinds of bench press builds triceps, and this eventually helps build better and faster biceps.

Cholesterol surplus diet: Although it might sound terrible. But as we know our body requires cholesterol too, and the reason is to synthesize the protein our body gets that are required for tissue growth.(muscle growth) And as biceps are much tougher to build, you can add around 6-7% cholesterol to your daily intake to have a cholesterol surplus duet. But remember to take cholesterol from a natural and good source like milk, eggs, meats, etc. You can find more information about it on health line.com

Reduce Cardio: Believe it or not it takes all the required tension from the focused part and distributes it confusingly. And as you need a lot of cholesterol to build biceps, you need to reduce cardio in order so that you don’t burn up the required cholesterol.

Readjust volume: By this I just mean readjusting the amount of sets you’re currently doing. If you don’t see any builds, increase one more set to your process. If you feel too much strain reduce a set from the process. It’s a simple but effective math.

Protein: As we always do, last but not the least, it needs protein. How much you might ask, I’ve given a complete tutorial on that here, click here to know more about it, or simply take your body weight in kilos and multiply it by 2, that’s the amount of daily protein required in grams for effective muscle growth, and maybe even add like a 10 to 20gram more if you don’t see any changes in a week.

Stay Alpha Stay Fit