Goldstar Bodybuilding

Archive for the ‘Bodybuilding Biceps’ Category

The secret to natural bodybuilding to gain huge, bulging biceps is a combination of bodybuilding routines, proper rest between workouts, and diet. If you are looking for valuable advice from Ronnie Coleman and Arnold then these tips are for you.

Assuming that you are already getting the proper nutrition and rest let’s talk all the different exercises. Here are a few bodybuilding pictures and tips to help you on your workouts at the gym. Remember form and posture; and more weight isn’t always better. Also listen to your body sometimes pushing yourself to hard can do more harm than good. You can hurt yourself easily which takes time to heal and you do want a recurring injury to slow down on your workouts. When bodybuilding to recover from an injury give yourself time to heal with proper nutrition and strengthening exercises. So take it easy and work your way up. Don’t get impatient always expecting results and just enjoy yourself because the gym is the place where you want to be. The results will come with time and consistency.

A friend of mine recently injured himself by not giving himself enough time to heal and was a little too impatient expecting results. He said sometimes the pain gets unbearable but he tries to block it out mentally by pushing himself harder. This just aggravated the injury more forcing him to stop completely. As a bodybuilder you have to keep yourself injure free which makes the sport a lot more funner.

I remember hurting myself while doing Bent-Over Rows with a straight bar. I was working out my back pretty hard and I was stacking on the weight. I was getting fatigued and I admit I was getting a little careless on my form and posture. That is when I jerked the weight the wrong way. I felt a sting and a tightening and I knew where I had gone wrong. Well it wasn’t until about a week later when it hit me as I opened a door. I felt a sheering pain go through my shoulder and out my hand. My left arm went limp along with a whole lot of pain. It took me about 3 weeks of personal therapy before I could go back to the gym. Then another 3 months of strengthening exercises and more personal therapy before I was back to where I used to be. So you see I’m speaking from experience and it isn’t worth the pain and suffering to let yourself get careless. As a natural bodybuilder who want to put on mass, size and strength posture and form is a mist.

Your bodybuilding training tips for blasting biceps consists of these. First is the Reverse Curl…This bodybuilding exercise is the Reverse Curl which is a straight bar having the palms of your hands down and in the standing position. This is a very good exercise that not only hits the outer bicep but also works the upper forearms as well. Doing this exercise from the standing allows you to cheat a little bit with a swing in body motion while doing your reps so you can keep going pumping that muscle. Also I like to keep my focus on form by keeping elbows in, lifting with my fingers and bringing my knuckles towards me when pulling up the weight. This bodybuilding exercise does not require a lot of weight and will bring out the definition between your shoulders and outer bicep.

The second exercise tip for bodybuilding in blasting your biceps is the Straight-Bar Curl…This exercise is the Straight-Bar Curl which is a straight bar having your palms facing upward in a standing position. You can get hurt easy in the forearms when doing this exercise so take it easy on the weight and work your way up. Remember form and posture and more weight isn’t always better. When standing it allows you to cheat a little when you are curling the bar. Also I let my hands rock a little bit on the bar when I come down it helps take the tension off the forearms. I found this bodybuilding exercise to be a good warm-up exercise before I hit it hard with the weights.

3 Preacher Curl…The Preacher Curl is one of my favorite exercises and a number one bodybuilding exercise that really pumps the bicep muscles traumatizing them. This blasting bicep exercise is also good if the Straight-Bar Curl puts too much strain on your forearms. This exercise works the inner and outer bicep. Having your hands in the v-position takes the pressure off the forearms putting the weight on the biceps. The preacher is good in restricting you from cheating. So I recommend doing 5 sets, of 8 to 10 reps in a row or max it out to 12. Keep good form your first 5 to 6 reps then do a burst of half curls 3 to 4 reps to get your 10 which will give you a good pump. This will shock your muscles because they won’t see it coming. After your 5 sets take a breather, get some water and get ready to do it again. I have seen good results with this exercise and I prefer to do it last before I go into my recovery mode.

The forth is the Free-Weight Preacher Curl is another bodybuilder’s favorite exercise. With this bodybuilding exercise tip you can see the difference between free weights and the machines. With free weights you have to exercise more control with balance. When controlling your balance you’ll notice yourself using other muscles that you normally won’t use on the machine. When working out with a partner or by yourself you have the option of doing max sets also. For example you can start out with 5, 10 lbs plates on each side. Do a max set of 8 to 10 reps or 10 to 12 reps whatever feels go to you at the time. (Keeping good form). Keep repping to your max. Then drop a 10 on each side and do it again, reping to your max. Then drop a 10 on each side and rep to the max. Repeat this all the way to the bar then rep just the bar and I guarantee you wont get over ten reps which will leave you with huge bulging biceps. This bodybuilding bicep blast will tear it down!!!

5 Rope-Cable Curl… With this bodybuilding tip for blasting your biceps is the Rope-Cable Curl which is another good hard hitting bicep exercise. What makes it especially unique is the twist with the rope and the cable gives you the ability to keep going with “3 to 4 sets in a row”. By using the rope you can either twist it when pulling up to give you full range of motion hitting the bicep fully. Or you have the option to keep the ball ends of the rope together which would give you a Hammer-Curl. When dong the hammer it is as if you are bring your thumbs to your forehead rather the palm of your hands. The Hammer-Curl is a good hard hitting exercise to the outer bicep. Burning the fat and building huge bulging biceps naturally gives you the definition and size you want. This bicep exercise also allows room to cheat a little bit by rocking your body to get an extra rep in; and give a nice stretch to the muscle itself. I see a lot of bodybuilders do this exercises.

Hammer Curls is one of the best extreme bodybuilding exercises to get size on the outer bicep which brings out the definition between your shoulders and biceps. This exercise will also get your upper forearms good to. For me I find that doing Hammer Curls with a curved bar on a cable helps me keep better form and posture that way I can stack on the weight a little more to. Using myself as an example this exercise usually feels foreign every time I do it for the first time. So I start out with light weight and go 20 to 25 reps. This gets me adjusted and the blood moving. (Remember to take preventive measures to keep yourself from a serious injury). When I feel comfortable or after a 4 to 5 minute water break then ill stack the weight on. Now I’m ready to shock the muscles. I’ll start 110 lbs at 3 to 5 reps, then 100 at 5 to 8 reps, then 90 at 8 to 10 reps, and then 60 or 70 10 to 12 reps.  Take a short water break and get ready to hit it again starting with either 100 or 90 lbs depending how I feel. Enjoy.

I would call this my secret to natural bodybuilding blasting your bicep workout program. This is a Total-Bicep-Workout one of my favorite body building routines that I feel really hits hard on the biceps. I guarantee this to be a good workout because for me my biceps seem to be stubborn on getting fatigued but with these exercises combined they work perfectly together. I would do these exercises last because when you’re done that’s it unless you plan to go to legs or abs.

For starters I will use myself as an example to show you in my step-by-step pictures above, tips which will be helpful to your workout routine.  First ill grab 50 lbs dumbbells for my first set and simultaneously lift them until tired then lift them alternately for another 5 reps or until tires. Then I’ll go to 40s and do another set the same way right after. Then I’ll go to 35s, then 30s, then 25s one set right after another. Give yourself no rest in-between sets and reps (unless you feel too much strain, remember to listen to your body).  Now I will grab a 20 lbs dumbbell and go sit on a bench and do one arm curls. Do about 20 per arm alternate back and forth until you feel your arms are going to explode. Now you can rest, take 5 and get some water and get ready to do another set. I would do 3 sets total.

As every natural bodybuilder knows it takes effort and dedication to build your body. For those just starting out and find it hard to make it to the gym think positive and make it fun and enjoyable such as a favorite exercise or make a goal to burn 1000 calories. In bodybuilding you want to make small goals for yourself, weather it is to lose weight or gain muscle there is nothing you can’t do to get those huge bulging biceps. Also here is something else to consider as a bodybuilding tip. Sometimes after my first set of the Total-Bicep-Workout I’ll move on to do Preacher Curls on the machine. Do a max set and then move on to Hammer-Curls with the cable and do another max set. I guess my point is you don’t have to stick with the same thing every time. Mix it up a little to confuse and shock the muscles and keep them guessing. Each person is different so do what’s works for you. These exercises really work for me and I hope they get you the results you’re looking for.

Mass gain and strength is the goal of every bodybuilder. Another problem many guys are faced with is that they do workouts on the biceps only and not all the other muscles like the chest, back and shoulder exercises too. All they want is results but to be a bodybuilder you go for a well-balanced body.

Working out not just your biceps but legs, chest, abs, and back will also increase your strength overall and will also beef up your biceps with strength and size. It is advisable to gradually increase the weights on exercise fitness workouts as well as other diet nutrition programs. Your biceps will gradually develop along in a proportional manner.

The most common of all recommended exercises to building your biceps are barbell curls and dumbbell curls. 2 sets of 5 – 7 reps of barbell curls along with standing dumbbell curls – 1 set of 5 – 7 reps should start you off properly. These sets undertaken seriously and regularly will produce results in the short span of time. However, one should remember that if continuing with the same set of exercises, week after week your muscles will get used to the pattern and you will get stuck not growing. In bodybuilding you want to change up your exercise and fitness routine which will maximize your growth potential.

As and example in bodybuilding your biceps with barbell curls try starting up to 110 pounds approximately, and undertake a few slow speed sets with these, and your dumbbell bicep curls to up to 50 pounds or so, doing these in slow speed sets too. This will gradually tone your arms and will enhance muscle growth.

Also in the preacher curl try doing short reps at the top. This is cool because it will give you that peak that you want. The good thing about bodybuilding is the you don’t need to stay at one workout program. You and mix-it up with various exercise and fitness routines which will also give you the mass and size gains you are looking for.

Once you reach this stage of bicep barbell curls of 110 pounds, you would be ready to variate your exercises workout program to involve the bar too. Initially you can start off by reducing the weights a little to get you accustomed to the rig, but then gradually you will have to build up the weights to the 110 pound level in order for the exercises to be effective.

For guys training to build their biceps, it is important to know and understand the concept of training and fitness for a single group of muscles in isolation. Understanding this simple, basic truth can lead to fatigue and over trained muscles. Biceps are a group of muscles which are highly responsive to strain / tension on them. Therefore, continuously concentrating your efforts on this little group without any sloppiness, or swinging motions whilst you are exercising will produce the results you are expecting in a short time and which will also lead to actually muscle growth of the biceps. Swinging while exercising or sloppy exercises will spread the tension around the muscle groups and therefore the biceps are “spared” from feeling the full force of the tension. The goal of sticking to such a rigorous manner of exercising is to not allow any oxygen into the muscle, which will then create a spike with your anabolic hormones to promote muscle growth. Trainers can also resort to a slower – 3-0-3 or 4-0-4 – tempo to achieve desired results in bicep muscle growth.

The first thing in the world of bodybuilding is to remember always is not to overwork the muscles and this rules applies to your biceps as well. When you “over train” yourself, you’re not allowing your muscles the time they need to rest and build back and are therefore prone to injuries. Contrary to what you might think, working your biceps too many times a week will actually take away your results.

The way to build big powerful blasting biceps is by lifting more weight?

This problem goes hand in hand with problem # 1. Most men love to see themselves in the mirror while training and therefore are prone to be more interested in noticing how they look while doing a training program from Arnold or Ronnie Colman rather than doing actual training itself! Though training for a considerable period of time at the gym will cause your biceps to peak up for sure, as well as get you admiring glances, the honest truth in all of this is that the longer you keep at the weights in this fashion, the higher the chances are that you will ‘over train’ and wear your muscles out. Also, if you try doing this with weights that do not overload your muscles and emphasize an increase in your strength, your biceps will deflate quickly and your “look” will vanish leaving you with no muscle growth at all and a whole lot of wasted time spent at the gym!

So the bottom line is this dont over train. Yes more weight is always better eve adding a 2 1/2 pound weight to the dumbels or the benchpress will push you to the edge of blasting you biceps. But you need to keep in mind the building side of the muscle. You have to give yourself at least three days to rest to be back at it again.

One of that Arnold says is that, “I’ll be back”. And that is a fact to all the bodybuilders out there. We will be back after our muscles have repaired themselves and are ready to get torn down again. A good mass gaining program is always the key element to blasting you chest, back, biceps, legs, and tries. Oops and dint forget the shoulders. As an American Bodybuilder we take into consideration all these things and not over due it. You have to have a perfect balance of weight lifting and rest. Fitness and exercise puts accountabilty in your hands.

A top tip for you guys looking to get huge is to look into eBooks. These eBooks have a wealth of overload information that will educate you, putting you on the path of getting ready for your next competition. Even the guys in the mass gaining workout fourms wont recognize you after a few intense workout training programs with Ronnie Coleman. The perfect physic is when you can hit every body part bodybuilding your biceps with dumbell curls, to doing the leg-press.

The stereotype looking guy who is always working out at the gym with huge biceps is who he is because he knows what works. Bodybuilding biceps dumbbell curls is of my favorites workouts. The days of professional bodybuilders and weightlifters are still here and full of sweat and testosterone. But more-so these days almost anyone can read up stuff on the internet and join a local gym and start on a strict workout regime to pump their arms. No matter what, pumping iron is on their minds and nothing can stop them from their mass gaining workout program bodybuilding regime!

Sooner or later, when the stress placed on the targeted muscle becomes more than the muscle can recover from, your body will start to suffer from over-training. When that happens, muscle growth stops and injuries occur. The of the most common problems with bicep training are examined in the text below combined with step-by-step training program of free top tips to blast your biceps and to take your bicep peak to new heights.

The frist free top tip is to know what muscle you are working. I say this because so many gym enthusiast just see the gym as a club or a place to hang out. They are the one talking away when you are trying to work out, so what should you do? The answer is to stay focused on your workout program and diet plans and not get driven off course. This is why it us very important to know what muscle you are working on and not get distracted. When pumping iron it is must to know what muscle groups your are working on. Pumping you biceps will take you to new hights such as mass gaining workout program for bodybuilding.

The second tip is if you are a beginner and just getting into it I have a few top tips to offer you. First off get wild but not to crazy in the gym. My point is muscle memory. You have to give your muscles time to learn the different movements. When you first start working out it might feel strange like your not sure what muscle you are working on…This is normal. This is what happens to everyone even the big time bodybuilders.

The thisrd free top tip is rest. Being new at bodybuilding you dont want to over due it you first workout and save some for later. Take at least 2 days off then hit it again back of the gym for more fitness and exercise traing programs. This time around you should start to feel the muscles you are working. And it should feel good.

Give yourself oh about 5 days rest with proper diet and nutrition. Also I have to say this is think of a good bodybuilding routein. Working out should be fun so think of things you like about it. So when you are ready to hit the gym again you are pumpted and heady to hit the weights.

Muscle memory should be kicking in by know as you strech and compress that muscle. Not to many people take the time to do this. This is why there are so many injuries in the gym. If you keep yourself injure free that keeps you increasing in size and strength building muscle mass and looking good for the beach.

Lastly I suggest to look into reading eBooks and supplementation because eBooks can give a wealth of information from maxing your workout performance for blasting your biceps to what the pro perfer like Arnold and Ronnie Colman in their training videos. As a professional bodybuilder your health is the number one consern second is when you can hit the gym again to blast your biceps for another story you can put on the mass gaining workout program forums.