Since it is summertime, you know what that means brothas: Tank top time! But what if you have itty bitty arms? Well you have come to the right article! Besides six-pack abs and a broad chest, building biceps that peak like mountains is on the agenda for most guys each summer.
Here are 5 ways to build biceps worthy of a white beater.
If you are like me, then having a bad-ass, ‘I demand respect’, king cobra-looking back is the manly way! (Along with watching football all Sunday long without a care in the world!) In addition to the back, chinups also build your biceps.
What is the highest amount of weight can you dumbbell curl? Whatever weight it is, I bet it does not weigh more than you. Each rep of chinups, you are practically curling your bodyweight. Now you see how those exercise movements can add inches to your biceps.
There is nothing better than waking up in the morning, wiping out the eye crust and banging out some pushups! (Or maybe it’s just me) From soldiers to convicts, pushups is the solid foundation of an effective workout regimen that builds glorious biceps!
Incline Dumbbell Bicep Curls
Of course, you knew bicep curls was going to make this list but not just any curls. Most guys use momentum to perform standing curls. If you’re doing that, please stop. Using momentum for any exercise activity halts muscle gains, especially biceps. You are not properly stimulating your muscles when using momentum to lift the weight.
Incline db bicep curls forces you not to use momentum. In addition, it increases the range of motion further than regular curls, forcing your biceps to work harder.
Lower your body fat percentage
I hope you didn’t think it was all exercises in this list. For some brothas reading this, they already have bulging biceps. The problem is they have a layer of fat covering them.
When people think of building biceps, it is not just the muscle itself, but the definition of it as well. Muscular definition is important when it comes to biceps and that comes from a low body fat percentage. In other words, it may be wise to lay off the Chili Fritos for a while.
Drink enough water
No, this is not a typo. Water can help build your biceps big-time! Think about it. Our bodies made up between 50 to 65% water. Something that consumes that amount of space plays an instrumental role in building biceps (and muscle in general). Also, being properly hydrated ensures you have an enough energy to perform bicep-building exercises.
So how much water should you drink? It depends! The popular consensus has been to drink 8 cups (8 ounces per cup) per day for adults. While that is nice of them to put a number for how much water we all can drink, we are not all created equal in terms of physical makeup. In other words, a 23-year-old professional football player and an 88-year old grandma will not have the same water intake needs.
I recommend to drink half your bodyweight in ounces per day. For example, if you weigh 180lb, try to consume 90 ounces of water daily.