Every guy wants to have impressive guns to show off to the ladies. In fact, other than the chest, the bicep is the body part I get the most questions about. Unfortunately, not many get the results they desire because of all the bad advice from the body building magazines. If you are still skinny these three secrets will help you get those impressive guns in record time.
Secret #1 For Huge Biceps – Compound Exercises
If you are a hardgainer (ectomorph body type) forget about everything you’ve ever heard or read about muscle isolation and biceps curls. The bicep is a relatively small muscle group and is indirectly trained whenever you do a ‘pull’ exercise such as pull-ups, chin-ups, seated rows and overhead barbell rows.
These compound exercises should form the staple of your muscle building regimen. By using compound exercises and the progressive overload principle to build a bigger body, you will also get bigger biceps.
Secret #2 For Huge Biceps – Workout Your Legs
I know, I know, this seems like odd advice. After all, what do legs have to do with biceps? Fair question but I can tell you that neglecting to train your legs will adversely affect muscle gains in your upper body in general and your biceps in particular. Muscle growth does not occur ‘locally’. It is a much more holistic process and given that your legs are your largest muscle group training them hard has a ‘halo’ effect on muscle growth in the rest of the body.
The testosterone produced by training your legs hard will have an almost immediate effect on your biceps. You will also notice a big difference in how much you can bench press.
One of the most effective biceps exercises is the bicep dumbbell squat that stimulates both the legs and the arms. Perform this exercise twice a week and in about 8 to 12 weeks you will start to see impressive gains in your arms.
Here Is How To Execute It:
- Grab two dumbbells and stand up holding them to your sides.
- Squat down with your back straight and lower the dumbbells all the way to the floor.
- Rise explosively and as you do so curl each of your arms powerfully and raise the dumbbells to your shoulder level.
- Repeat this 5 times and do about 3 sets. Use a weight where you can just barely make the 5th repetition. Keep increasing the weight you are training with week after week and in a few months you will notice a difference in your arms.
Using the above exercise I went from having matchstick like arms to huge guns in just a few months in 2004.
Secret #3 For Huge Biceps – Rest! A Lot
Most skinny guys, impatient to see results, often think more is better. They may take the advice about primarily using compound exercises but then also do lots of biceps curls on what should really be rest days. This leads to overtraining and a lack of results. Always use short intense training sessions of between 45 to 60 minutes and train only 3 times a week allowing adequate time for recovery.
These 3 secrets will get you some great biceps. Now go get some guns!