by Ken LeClair

Guys naturally want to have big biceps to impress the ladies and anyone else who might be looking their way. Kind of like big tusks on a elephant or big antlers on a deer, big biceps make a statement as to ones virility and prowess on the field of competition for the ladies. The next time you go to the beach look around and you will see that the guys with the biggest biceps have the prettiest girls hanging on them.

So how to get those big biceps? Well,first of all let’s get one thing straight..the arm between the elbow and the shoulder has not 1 but 2 muscles.The bicep is on top and the triceps is on the bottom, and for the bicep to be properly displayed in a prominent role the triceps has to be developed as well. The triceps make up 2/3 of the upper arm and the bicep 1/3, so whatever you do to the bicep you have to do twice as much to the triceps. Keep in mind that these 2 muscle groups are relatively easy to train and a decent arm workout goes a long way. See sample workout below. If you are unfamiliar with some of the bodybuilding terms, google them.

Biceps: if need be start with 3 of these and build up to 5
barbell curls 3sets of 10 reps
Incline dumbell curls 3sets of 10 reps
Preacher bench curls 3 sets of 10 reps (barbell or dumbell)
Cable curls 3 sets of 10 reps
Hammer curls 3 sets of 10 reps

Triceps: if need be start with 3 of these and work up to 5
skull crushers 3 sets of 10 reps
Over head extentions 3 sets of 10 reps
Bench dips 3 sets of 10 reps
Close grip bench press 3 sets of 10 reps
V bar pulldowns 3 sets of 10 reps
Up the weight a little each week and or up the reps to 12-15 and keep in mind that you have to eat a minimum of 1 gram of protein per lb of body weight each day, and you must drink 20 oz of water before and
after your workout…the major pump in your muscles is water and if you are dehydrated it’s like a balloon with no air in it.