Few Simple Steps to Add Inches to Biceps

For bodybuilding enthusiasts, having well-developed biceps, triceps and forearms are important in order to win in amateur or professional body-building competitions. If you already have great-looking triceps and forearms, here are some tips on how to add more inches to your biceps in eight weeks.   

While building your muscles though rigorous training, remember to eat a high protein, low fat diet, coupled with moderate water consumption. Drinking too much liquid causes water to be absorbed by the muscles, making these not as hard as you want it to be. Remember also to increase the weekly protein intake by 5g so that the end of the eight weeks, 40g of protein is added to your diet.

Now for the workout proper, you should workout religiously on Mondays, Thursdays and Sundays. To easily build muscles, you will do the two and one routine where two dumbbell exercises and one barbell exercise are used. Free weight exercises are used as these build more pure and solid muscle than training using machines.

For Mondays, do 3 sets/13 reps barbell curls, take a minute rest, then do 3 sets/12 reps dumbbell curls. After finishing the second routine, take another rest this time for a minute and a half, then end the workout with 3 sets/14 reps dumbbell preacher curls. You can now relax for a couple of days and allow your muscles to recover.

On Thursday, start the routine with 3 sets/14 reps of close-grip barbell curls, rest for a minute, then proceed to 3 sets/13 reps of hammer curls. Again you would need to rest for a minute and a half before doing the last routine: 3 sets/13 reps of drag curls.

For Sundays, commence the workout with 3 sets/12 reps of barbell preacher curls, rest for a minute then do 3 sets/13 reps drag curls, take another rest for a minute before finishing the workout with 3 sets/11 reps concentration curls. After finishing the routines for the day, you can relax briefly but remember that you’ll be having a workout the very next day.

This training regimen is guaranteed to add to your biceps three or more inches after the eight week program. Just remember that bodybuilding requires intense dedication and determination to achieve the competition-level body muscles you want.

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