How to increase the biceps mass?

First of all, we should not focus only on the isolation exercises. Most often, the more useful are the basic exercises to increase the muscle volume. We strongly advise don`t forget about such exercises as the thrust rod to the belt in the slope, the horizontal thrust and pull-ups. Yes, there are more involved the back muscles in this work, but biceps are very active. And these exercises are best to put before the isolating motions.

Focus on your weaknesses

It is necessary to pay attention to your “weak” places. To identify them is very easily – these are the exercises for biceps, where you can pick up a lighter weight.

Learn how to feel the working muscles

The ability to concentrate on the working muscles is one of the important conditions to increase its volume. For more isolation, and, therefore, the possibility of the better focus, and experience the working biceps, the exercise on an incline bench will be the best. You can also try doing the barbell curls with elbows, which are laid back. In this exercise the arms are located on the bar slightly wider than the shoulder width. At the beginning of the motion, bending your arms, at the same time the elbows are being removed to the back. Thus, we find that the neck of the bar slides along the body all the time.

Use the “supersets”

“Superset” is an effective method of training to stimulate muscle growth. For example, you can perform the flexion of the biceps with a barbell, and then immediately to do the exercise “hammer.” After that take a rest for 30 seconds and do the another series of the same exercise. It is important to work to the capacity.

If it`s obviously hard for you to do the exercise, you can reduce the weight and perform a bigger number of the repetitions.

Change the scheme of the training

Do not forget to change the training program. To achieve the good results, using the same exercises is a utopia!

How to increase the mass of the biceps quickly? The best exercise to make your biceps bigger!

Now we will share the one unusual exercise, that can make your arms get a massive big biceps. The author of this method increased his biceps from 33 cm to 37 cm less than in a six months!

Pulling up on the bar with a narrow reverse grip behind the head

Probably not all of you can make this exercise, and, moreover, this kind of pull-ups can be traumatic for your elbows. The elbow joint is experiencing the increased load, if the exercise is not perform properly. So, to gain rapidly the mass of the biceps and increase its volume may be due with the pull-ups on the bar using a reverse grip, in the final phase of the motion move your head to the back under the crossbar, but not after it. In the classic narrows using a reverse grip pull-ups at the top of the motion the crossbar  is in a front of you at the same “level” as your neck, or chest. Here the whole point of  pumping the biceps is that you must to turn off the broadest muscles by changing the latissimus trajectory of the body, when the head leans forward under the bar (as if you`re pulling up behind the head using wide grip). Only if wide grip pull-ups using a straight grip, then for biceps we use a narrow reverse grip. Note that everything else need your head to start over the bar, it will make you start your elbows a little forward and give up, letting the head underneath. This position of the shoulder and arm so powerful loads a fixed part of the biceps (biceps fixed part is closer to the shoulder joint in the attachment point on the bone) that at first you will not be able to perform just 5 repetitions. But fairly quickly you will adapt your elbows, and biceps explode the muscle growth. Also there will be a stronger upper back muscles: upper trapezius (not the top of them, but in the area of blades) and rhomboids.

Good luck!