How To Get Big Arms in 30 Days

Want BIG arms fast?

Want your bicep to look heavy but in shape?


Here's what you can do.


In my previous blogs i told you about some exercises to make your bicep look bigger, heavy & i also told you exercises to make your bicep peak better. Today i will be telling you how to make your bicep bigger in 30 days.


In 30 days if you are training your biceps once a week that is 4 times a month which is good but if your are training your biceps twice a week, that is 8 times a month which is superb. Its all up to you if you want to train your biceps 4 times a month or 8 times because proper rest for your muscle is as much important as hitting a muscle. You need at least 72 HOURS for your muscle to relax/rest. Now make sure you do eat good & balanced diet to see the exact results you are expecting.


So lets get started with the exercise.


1.) HAMMER CONCENTRATION CURLS


Hammer concentration curls is very unique exercise for your biceps. It gives you actually great concentration to your biceps. Now most of the people do this exercise in sitting position whether on bench or chair but i do this while standing. That is the technique which worked for me & i would suggest you do the same for better results.


WATCH MY TUTORIAL DOWN BELOW

WATCH MY TUTORIAL DOWN BELOW

WATCH MY TUTORIAL DOWN BELOW

WATCH MY TUTORIAL DOWN BELOW


HOW TO DO IT?


Take dumbbell & stand behind bench making it incline. Now put your one hand on bench & start the exercise with hammer movement. This is not normal curling concentration movement, this is hammer curling concentration movement. So, after making bench incline, placing your one hand on bench. Now bend down a little & make sure your arm in which you are holding dumbbell is in fully rest free position. Start the hammer curling movement by moving your forearm towards your face. In this movement only your forearm will move to perform the movement rest everything will be stationary. Bring dumbbell back to starting position & repeat the movement until your biceps feel all pumped up.


Make sure to start the exercise with light weight & than move to heavy or moderate weight.

While doing this exercise make sure your shoulder must be in rest position. It should not be involved in the movement much & your back must be straight throughout the movement.


NOW TO MAKE IT UNDERSTAND BETTER, WATCH MY TUTORIAL DOWN BELOW






2.) BICEP PULL-UP


Bicep pull-up is almost like chin-ups but the difference is in positioning of hands. This exercise not only involves your bicep but also involves your shoulder,forearm & back. As this is for biceps so the major involving muscle will be bicep itself but your back & shoulder will also involve a bit so no need to worry. You might feel doing this exercise difficult but once you master it than it will change your upper body including your bicep.


You can also do this exercise at home. You specifically don't need gym to perform this.


WATCH MY TUTORIAL DOWN BELOW

WATCH MY TUTORIAL DOWN BELOW



HOW TO DO IT?


Hang on pull up bar with your palms facing towards you. No need to take wide grip, just grab shoulder width apart. Now pull yourself up until your chin is almost above the bar or even touches the bar. Perform the movement until you feel pump in your biceps. Now if you are unable to do this exercise by yourself than i will suggest to take help from spotter.


In some time you will master it & in 30 days you will definitely grow your biceps size. Do make sure to take proper healthy diet to get your goals. Diet is the ultimate key to everything.


NOW TO MAKE IT UNDERSTAND BETTER, WATCH MY TUTORIAL DOWN BELOW





MUSCLE BUILDING - CORE STRENGTH - DIET PLAN - STRETCHING

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