Secret To Bigger Biceps

by | Mar 8, 2014

Bigger arms does not mean big training. It is a scientific fact that bigger muscles need more sets and more poundage,  where as smaller muscles needs less sets and optimum weight. Biceps are one of the smallest muscle groups in the body.

They are pulling muscles, working when the bigger muscles perform other pulling actions. Exercise like chinning, lats pulling, ground pulling, t-bar rowing , upright rowing, shrugs etc., are done by latismus dorsi, trapizous, forearms and biceps. During all the pulling movements biceps are hit up to 80%.

The biceps should always be done after the back exercises. One needs to perform 6-8 sets of total of back exercises  including all basic and specialized exercise. After you perform the back exercises then perform the biceps

For biceps perform 2 sets of Barbell curls and 1-2 sets of any other exercise out of the various lot of bicep exercise. The reps should be 6-8 and the rest between sets should be 3-4 minutes.

There are count less biceps exercise like barbell curls, dumbbell curls, seated curls , preacher curls, concentration curls, alternate curls, inclined curls, cable curls, Scott bench curls etc.

Once you have performed heavy back exercises like chin-ups, pull-ups,  pull downs, ground pulling, rowing and other pulling exercise, the bicep muscle group already get pre exhausted workout. Then perform 2 sets of basic bicep movement like barbell curls and then choose any one exercise out of the big lot of exercises and perform 1-2 sets of 6-8 reps with fairly heavy  weights.



  1. Angelo Dias

    looking for shoulders, abs, legs workout

  2. vishal sharma

    Hlo sir me vishal sharma I’m the biggest fan of tara supplement actually sir when I started bodybuilding I’m only 45 kg a thin guy and then I started some supliment I don’t know what is good or bad for me I just take…. After some time i m I’ll… And go to hospital…. But approx last 6 year I take taras products best I recommend all my friends to take taras dope free supplement but sir they all think I take steriods but I never angry and I smile I say thanks for asking….. Sir I take engineererd whey recently does it whey protein isolate…. Sir I take mega triple mass… By body statistics are 19 arm 51 chest and I’m a endo-meso body type… And I train shudle Monday… Bench shoulder triceps.. Thursday.. Lats bicep.. Wednesday squat. Shoulder.. Thursday bench.. Lats Friday rest Saturday bi.tri…Sunday rest does it good Plz reply sir…. And please take my pic in Ur magazine sir…

  3. Busana muslim terbaru

    Hello there. I discovered your website by means of Google whilst searching for a related subject, your website came up. It seems to be great. I have bookmarked it in my google bookmarks to visit then.

  4. Kapil verma

    Dear sir we all know that the bbi is the company is working in the guideline of respected Dr randhir hastir but unfortunately its destiny sir left god may bless him always my question is the all the bodybuilder are make and scheduled for diet plan supplement stacking in under the guidelines under Dr randhir hastir they make all bodybuilder ghuman ,heera laal ,navtej,khali , and many more but after Dr randhir hastir. Ji who the person provide the correct guidance to prepare national and international is any body in bbi or its work only permote business and sale products if any person their so plz give me contacts I personally visit and meet them plz provide me to the regards information for my queries
    Kapil from Delhi
    Respected Dr randhir hastir old student


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