How to get bigger biceps in 30 days

Want big biceps?

While it is nuanced,  these are the most appealing muscles to women typically.
They’re sought after  because generally, in this society, it’s about the only muscles you can see while we are out and about in the world, unless you wear the smedium t-shirts. If you’re wearing smedium shirts, stop reading this and go buy get bigger shirts and quit worrying about your bigger biceps
This appeal also goes for girls, typically they want toned strong arms that perform and look good in clothes or dresses. .

Now, how do you get your desired biceps?

It is soo frequent when people approach me and ask the questions “how do you get I big arms. I want toned or big biceps.”

I first I begin ask, how often do you exercise?

Then, I ask how often they train their arms?

Typically, its the “I train 5 times a week!” Or “I’m just getting into training”
The answer is the same to both of these responses.
Patience.
 You’re going to need patience. But typically people don’t like that.
Its also very easy to say “just train arms and wait” so that’s why I want to go full immersion here.
Muscles quickly get accustomed to weight lifting. Don’t believe me? There are countless times where I speak with people who are beginners & say they see incredulous results and then fall off the wagon. They lose their drive because they’re not seeing leaps and bounds of changes that they initially had or they’re even looking worse. These muscles we have adapt fast and swiftly. The abrupt  changes newbies get generally slow down after about 6 months.
 
 Who am I to talk? 

While this is not my heaviest or strongest lift filmed on biceps this is still a video of me curling 50 lbs at a light weight of 170 lbs and in a calorie deficit (The heavier you weigh the stronger you tend to be) I am still very strong here in relation to how light I am and curl these heavy dumbells with control

 

 
 

Just WAIT & just WEIGHT

Typically, people know the way to do it they’re just complacent, for instance they’re trying to find the “quick short cuts”. They’re not putting in the time or having the consistency they need.
But there are other problems that happen as well
They’re not doing the correct exercises
Too often people are beating their arms to death with intolerable vascular pumping super sets. Curling, wishing, hoping, praying, and their biceps seem to deflate 2 days later once their pump is gone. This is a never ending battle that no one wants to be a part of.
 
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Volume of training matters.

Most of the time people who are trying to grow their arms, are simply not strong enough. They’re moving too light of weight while they’re also over doing the volume of their exercises (the amount of reps per workout)
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The body wants to remain the same, it takes a while for it to change. Your biceps don’t want to grow, you have to force them to. In order to do that the answer isn’t burning them with 5 sets of 12 until fatigue. Or the 7 up & 7 down workout.
Most people are very wasteful of their time in the gym. These supersets are supposed to be quick hitting, pump inducing, muscle building techniques but they’re just lackluster in the development department.

The real answer is.

You need to be lifting your heaviest set first after a proper warmup. If you aren’t strong your body will not grow naturally. Doing 5 bicep exercises with 3 sets each doing high reps is just simply too much for your body to handle. It won’t develop strength.
People usually sacrifice their intensity with volume. You can have an intense 3 sets that will push your biceps to the perfect limit to build muscle or you can do 6 sets of 10 with lower intensity and you’ve got your pump for the next few remaining hours of the day.
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There are 3 main ways to build muscle

  1. The arm pump, cellular damage, is the wildly doing drop sets and 10 sets of 10 baking your biceps into oblivion. This pushes them metabolically where they have no energy left.
  1. Muscle damage is the 2nd of technique
When exercising your muscles are compromised. They get damaged within the process the body repairs and prepares for future stresses that just happened by making these muscles stronger.
  1. The last is progressive overload, which refers to the degree of tension in the muscle fibers.
This is accomplished by progressively getting stronger, by adding more weight to the bar or increasing the dumbbell weight over a designated period of time.  It forces the muscles to adapt to a tension that is above and beyond what it has previously experienced. Over a long duration this is how people get incredibly strong. This is the most optimal way to build muscle.
If you want to get better at something you must approach it as a practice and approach it intelligently.
Beating your arms to death is not sustainable or even fun. You cramp & agonize for 8 weeks trying to get two arm muscles & fall short when you don’t know what you’re doing.  You have a decision to keep making development for the long haul and be fit while you do it, or push too hard, too much, and injure yourself or receive mediocre . It’s up to you.

 

 

So enough of this hoopla lecture & admonishing about “long term results” & lets get into the “tactics”

You’ve got to get strong.
Generally, people are not strong enough to create a muscular response in those higher repetition ranges.
So, you must
Keep repetition ranges lower. Lift intensely, but less amounts, not going to failure. And most importantly gain strength.
Progressive tension is the most important for gaining strength.
It seems counter intuitive; well I have to use my biceps to failure so they get stronger. But this isn’t the case. Destroying yourself in the gym every single session is not how strength is gained.
It is also very silly to approach your training this way. Do you think athletes beat themselves to death every day. NO! They can’t afford to be tired the next day or sore, they need to perform!
Using purposeful moderation of your efforts will bring great long-term strength and fitness and allow you to build an awesome level of strength, which is how muscles grow.
A study compared individuals with this very tactic of high intensity low reps & moderate intensity high reps.
There was a group that performed high volume exercises entailing 4 sets per exercise with 10-12 repetitions with moderate intensity. These repetitions were performed at 70% of their one rep max (1RM)
The opposing group only did moderate volume (you can probably see where I’m going with this) that performed 4 workouts each week consisting of 4 sets each exercising using 3-5 repetition range with high intensity.
They all performed the same exact exercises just varying schemes in repetitions and they all maintained their normal eating habits which were kept in logs.
Only after a miniscule 8 weeks of the training the moderate volume but high intensity gained significantly more muscle and strength comparable to the high volume group.
The 2 main culprits were concluded in the study on why the low repetition range was more efficient than the opposing group that
Larger amounts of mechanical stress forced on the muscles led to this increase rather than the high-volume training resulted in higher amounts of metabolic stress.
It also increased and called for a greater activation of muscle fibers. Which created an adaptive response across more muscle tissue.
Once you’re strong you can implement these higher repetition ranges & cellular damage. But until then lift smart, and lift heavier.
 biceps
Begin with the movement you want to be stronger on at the beginning of your workout. So for this instance it would be a bicep oriented movement because we want bicep growth.
 Individuals make this critical error all the time. They want to do everything at once, make everything grow! If you want to make particular lagging parts on your body develop more, it isn’t doing more workouts on them, it’s putting them at the beginning of your workout when you’re freshest. When you are freshest you can move the most weight each set.

So what would a workout like that look like?

It is detrimental to emphasize heavy weights (70-80%+ of 1RM) and you want to do a substantial number of reps each week
First warm up efficiently with 2-3 warm up sets with no more than 10 reps

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If you want to know more about resistance training and its benefits check out this article here

If you want to check out the programs we provide here is a link to a full body program that will get you the body you want for life!

 

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