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Using Holds To Build Big Bicep Muscles

By Rob Maraby

Yes there are many ways to build your bicep muscles. There are super sets, using heavy weights and using high reps.. However, they all need one principle intact before they can build big biceps muscles. And that principle is intensity! Intensity has to be high before you can build your bicep muscle.

Generating the maximum amount of effort in the shortest period of time can be defined as intensity! This means taking any set to the point where completing another repetition is impossible. Intensity has to be high for your bicep muscle to grow.

Here is how to generate the right intensity for your bicep muscle?

The chosen exercise will be dumbbell curls. Select a weight that allows you to perform about 8 repetitions to positive failure. Positive failure means taking the set to the point where completing another repetition is impossible despite your greatest effort.

When you are done performing those repetitions to failure, drop the weights and pick a weight that is half the weight of the one you were using. Now hold that weight in the mid way bicep curl position for a count of 10 seconds. This holding action does not allow your bicep muscle to rest and it therefore generates the needed intensity to stimulate new bicep muscle growth.

When you are done holding the weights for a count of 10 seconds, pick up the heavy dumbbells again and perform another set to positive failure. You will probably get 6 repetitions. When you are done, drop the lighter weights and pick up the heavy one again and perform another set to positive failure!

This is one set of dumbbell curls and it is so intense it will help grow your bicep muscles fast. As it is intense you need only one set of this bicep exercise to develop big arms.

This simple bicep exercise is an example of what it takes to generate the right intensity you need to build your bicep muscles.

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categories: big biceps,arms,muscle,biceps,health,muscle building,exercise

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Article Citation
MLA Style Citation:
Maraby, Rob "Using Holds To Build Big Bicep Muscles." Using Holds To Build Big Bicep Muscles. 11 Jan. 2010. uberarticles.com. 28 Feb 2015 <http://uberarticles.com/health-and-fitness/how-to-build-bigger-bicep-muscle-with-high-intensity-holds/>.

APA Style Citation:
Maraby, R (2010, January 11). Using Holds To Build Big Bicep Muscles. Retrieved February 28, 2015, from http://uberarticles.com/health-and-fitness/how-to-build-bigger-bicep-muscle-with-high-intensity-holds/

Chicago Style Citation:
Maraby, Rob "Using Holds To Build Big Bicep Muscles" uberarticles.com. http://uberarticles.com/health-and-fitness/how-to-build-bigger-bicep-muscle-with-high-intensity-holds/


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