How Can I Build Bigger Biceps Faster and Quicker?
Question from Sunil: How can I build bigger biceps faster and quicker? I am 29 years of age, weigh 74 kgs and I've been working out in the gym for 8 months. I take creatine (5gram) + dextrose (5 teaspoons) + vitamin C 1000mg + antoxyforte cap immediately after the workout and before a workout I take 500 mg vitamin C. What am I doing wrong? In 8 months this is what i have gained:
Biceps: 12 to 13"
Thighs: 16 to 24"
Chest: 39 to 40"
Shoulders: 17 to 18"
In just 2 months my bicep size increased from 12 to 13 inches and thereafter it stopped growing. It's still 13 inches and its not growing. I lift really heavy weight. Below are my workouts:
FLAT BENCH PRESS
INCLINE BENCH PRESS
DECLINE DUMBELL PRESS
MACHINE PULL DOWN FOR TRICEPS
Please help me to build bigger biceps faster!
Muscle Prodigy's Answer:
Change up your routine first. Do the following: 5 sets each AND keep your workouts under an hour.
DAY 1- Chest/Triceps-
DECLINE DUMBELL PRESS
SKULL CRUSHERS (LYING DOWN BARBELL EXTENSION)
DAY 2- Back/Biceps
SEATED CABLE ROW
BENT OVER 1 ARM DUMBBELL ROW
HEAVY BARBELL CURL
DUMBBELL PREACHER CURL
DAY 3- Legs/Shoulders
HEAVY WEIGHTED SQUAT
LEG CURLS SUPERSET WITH LEG EXTENSIONS
Side LATERAL Raises Superset with Front Lateral Raises
Take 1 full week off after 4 weeks of training. You aren't allowing your body enough time to recuperate and replenish its stores.
Make sure to eat every 2 hours. Have 50 g carbs and 40 g protein, no fat right before you workout and 100g carbs and 40 g protein, no fat right after. True Mass is a good protein shake for this ratio.
Follow the below advice. Too many people want a quick answer without researching first. It's not very ahrd considering all fo the free publications and websites out there, not to mention ours. The information is all in our website. Just do the work and don't look for the easy way out. Follow these articles please.
The intake of too few macronutrients (protein, carbohydrates, and fats) will result in poor muscle reparation. In order for muscles to repair it needs a tremendous amount of the proper calories. It needs a steady supply of slow-digesting carbohydrates, adequate protein, and a combination of healthy unsaturated and saturated fats. This will all contribute to increased testosterone and increased muscle growth. Your mother wasn’t lying when she told you before school that breakfast is the most important meal of the day. You need to consume a tremendous breakfast with plenty of carbohydrates, protein, and healthy fats to ‘break the fast’ of your 8 hour fast. This will create an optimal insulin spike, which will contribute to muscle growth and fat burning. According to studies, you burn calories up to 30% more efficiently when eating a breakfast opposed to when not. Furthermore, you can lift all you want but if you do not consume nutrients prior to your workout and within 30 minutes of your workout, your workout could go to waste and you may enter a catabolic state of muscle-wasting. You need to consume a hefty amount of protein and carbohydrates before your workout and anywhere between 30 g and 60 g of protein and 40g-100 g of carbohydrates directly after a workout depending on your goals and needs. Furthermore, protein needs to be consumed every 2 hours throughout the day to prevent your muscles from going into a catabolic state.
Furthermore, proper intake of vitamins is essential as well to maintain normal bodily functions throughout the day. The body cannot manufacture many vitamins on its own such as Vitamin D, so it must intake them from outside sources. Be sure to take a multivitamin. Build bigger biceps faster and quicker now! Good luck!
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