5 EASIEST WAYS TO GET BIGGER BICEPS | niraj88

Hello everyone! Hope you all are doing great. Today i am going to write about how to get bigger biceps within a few weeks.Most of us wants to get a big biceps for many reasons such as for impressing girls bodybuilding etc. I have given you 5 easy tips which can help you to get bigger biceps. But remember gaining bigger biceps needs hardwork and if you really wanna get it you can do it. So lets start with my tips :-

1. CONSUME HIGH AMOUNT OF PROTEINS

In order to increase the size of any muscle specially biceps,then you should take much amount of protein in your diet. It is advised that you should take 1.4 to 2 grams of protein per kilo of bodyweight every day. The amino acids that make up the building blocks of protein helps in repairing muscle tissue after training, which then helps in increased growth.

1. STANDING REVERSE GRIP CURLS

Hold a pair of dumbbells in front of your body with the palms facing the thighs. Move the weight up towards the shoulders keeping the forearms vertical. Do a little slow, controlled movement on the eccentric (lowering) movement. This works the forearm well, which is often the weak point in bicep work and this move works them better then most other exercises.

3.HAMMER GRIP DUMBBELL BENCH PRESS

Do this seriously
Sets 4 Reps 12-15 Tempo 2010 Rest 45 sec

Lie on a flat bench, holding dumbbells by your shoulders with palms facing. Drive your feet into the floor and press the weights straight up, then lower them slowly back to the start. After doing this take some rest

4.STANDING BARBELL CURLS

Stand with a slight flex in the knees, grasping the barbell with a shoulder-width underhand grip. While bracing the abs and lower back, fully flex the arms. Avoid "kicking" the elbows under the bar to take a rest at the top. This is the go-to bicep wok out for a reason, and for this it's best to go for more weight, less reps. Take some rest.

1. DIAMOND PRESS UP

Sets 4 Reps 12-15 Tempo 2010 Rest 45sec

Start in a press-up position but with your thumbs and index fingers touching to form a diamond. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor. Push down through your hands to return to the start.
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