Build Big Biceps by Lori Braun, Part 3 – Female Muscle
PART 1 - PART 2 - Part 4 - Part 5- Part 6 Start program: Strictly or cheat barbell curl is the fundamental exercise for building bicep mass. The barbell curl continues to be part of the exercise program from start to finish. This is the only way to continue to build muscle mass and […]

PART 1 - PART 2 - Part 4 - Part 5- Part 6

Start program:

Strictly or cheat barbell curl is the fundamental exercise for building bicep mass. The barbell curl continues to be part of the exercise program from start to finish. This is the only way to continue to build muscle mass and thickness and maintain it. Dumbbell curls are also recommended from the start as the exercise allows the wrist to twist, resulting in fuller contraction and helping to gain fullness in muscle shape.

One-arm curls are also recommended from the start. While doing this, lean a little to the side while stabilizing yourself with one hand to allow freedom of movement focusing totally on each bicep in turn, which cannot be done by working both arms at the same time. time.

Advanced program:

In an advanced workout you will continue to build additional mass, but here you are concerned with creating a separation and shaping the entire biceps. If your biceps are lacking in length, work on lengthening them. If your biceps aren't at their peak, work on height development. If they're not thick enough, make them thick! Incline barbell curls are the best exercise for building bicep shape and quality. You will also get a greater ability to stretch the muscle. The concentration curl is specially designed to create bicep peaks.

The more you progress, you can begin to over-define your exercises, reducing the intensity by shortening the time intervals. It's a great idea for biceps and triceps, giving the arms a huge pump and making them feel huge. You can also handle heavier weights for the triceps as your biceps are pumped, giving a kind of cushion to bounce back with each tricep rep. Besides the massive construction of dumbbell curls, it is also necessary to do incline curls. This will help develop the lower part of the muscle. You will also need additional cable and dumbbell work, which will allow you to twist your wrist and shape the muscle more fully.


For many women, getting motivated to weight train is easier than ever; after all, there are a wide range of health- and physique-related reasons to pick up the iron. Unfortunately, as women, we just don’t have the level of anabolic hormones in our body that men do, so building muscle is, and probably always will be, more challenging. This does not mean, however, that it’s impossible ! It’s just going to take a strategic approach.

Here to share some of their best tried-and-true muscle-building tips are the fit beauties from NLA. Listen, learn, and grow !

The ' eat no more than absolutely necessary ' approach won’t suffice if you want to add bourrinage. In fact, figure pro and NLA-sponsored athlete Jessie Hilgenberg says eating enough is one of her top priorities, which is one reason why she leapt at the opportunity to show us what’s in her fridge.

' It’s all about eating to fioul your muscles, ' she says. ' A lot of us can’t get over that hurdle of gaining force, because we simply aren’t eating enough to support and maintain growth. '

She likes using the IIFYM ( if it fits your macros ) approach, as it allows her to figure out the best formula that fits her body. ' It breaks it down into how much protein, carbs, and fat you should be eating for your activity level, ' Hilgenberg explains, ' and often, it’s more than you think ! '

There’s nothing wrong with full-body workouts. Many women are able to build appreciable force by training every major muscle group a few times a week, especially when they first start. But if your total-body approach isn’t taking or has plateaued, it might be time to try a body-part split.

This is what finally worked for NLA athlete and bikini competitor Theresa Miller, which is why she advises hitting each main force group alone for maximum intensity. ' It’s important to come up with a good weekly training schedule that best suits you and your body type and goals, ' she says. ' I like to devote specific days to focus on certain muscle groups such as shoulders, back, and legs. '

There are many ways you can organize your split. For example :

2-4 workouts a week : Push/pull ( squats and pressing motions one day, pulling motions the next ) 2-4 workouts a week : Upper body; lower body3 workouts a week : Legs; push; pull4 workouts a week : Chest and triceps; back and biceps; legs; shoulders and abs

Here’s the catch : These workouts should still be hard ! Embrace the challenge, and find out what #legday is all about. It could be just the thing to take your results to the next level.

When you increase calories and protein, it can be tempting to up your cardio as well. After all, you don’t want to gain the wrong type of weight, right ? Jessie Hilgenberg says that mental trap might be just the thing that’s holding you back. ' You don’t need to spend hours doing cardio—especially when you’re looking to add force, ' she says.

It can help to think of it this way : Every calorie you burn on the treadmill is one that your body won’t use to build force. If you’re looking for a challenge to replace all that cardio, Hilgenberg advises hopping into the squat rack and pushing new limits rather than continuing to submit to your old ones.

For NLA athlete and bikini pro Amy Updike, results came when she started really adding weight to the bar. ' I try to lift the heaviest weight I can while still maintaining proper form and reaching the range of 8-12 reps per set, ' she explains. ' Heavier weight for me means the muscle has to grow in order to lift it. '

Don’t expect to get a lot stronger overnight, though. Slowly add weight to the bar, giving your body a chance to rise to the challenge. While you may not add weight to every lift in each workout you do, you should see a gradual upward trend. If it’s been six months and you are still using the same weights, consider this a clear sign that you need a change of approach.

When you’re doing endless reps with tiny light weights, you can get away with sloppy form. That changes once you commit to lifting heavier. Form needs to become a top priority !

' Don’t get sloppy, ' advises Miller. ' Always do slow, controlled movements when hitting each rep. This will help you feel the movement and the burn in the right places.

One great thing about that 8-12 rep range is that it is low enough to help you gain some strength, but high enough that you’ll feel that crucial mind-muscle connection—the feeling that helps you ensure you’re sérieux the right muscle fibers and getting the most from each exercise you do.

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