Top Bicep Workouts Review

Mass Builders for Bicep Workouts

by admin on August 15, 2011 in Bicep Workouts Reviews

Still struggling to gain lean mass on your biceps?

The problem is not with your bicep workouts, it’s with your nutritional intake! After some extensive research, looking at multiple reviews from real people in the real world, we came across a few products that stand out above the rest. The right supplements combined with the right bicep exercises guarantees success!

A lean mass builder that tastes Great and actually works?

Rating:

There is a reason why BSN True-Mass Ultra-Premium Lean Mass Gainer is a Top Seller on Amazon. Not only is the price right, but it also tastes Great. But get this, it actually works! The protein does help you recover from your workout and you also get the results from a hard bicep workout.

Formulated from only the Best ingredients, this well balanced Protein Mass Builder has been proven to work time and again. A well balanced nutritional supplement that will help make all your hard work in the Gym worth the effort. To visit the official page, click here

Raving Reviews

BSN “True-Mass” 5.75 lbs. is a great buy for the price

BSN makes professional quality mass gaining products bars and powders. True-Mass 5.75 lbs was a great buy for the price. Especially considering its high pH levels to slow intake for long term protein intake. So far I can say it is great.

Product Features

One 5.75 pound jar of chocolate flavored protein powder
Dietary supplement which improves nutrition, lean muscle, and weight management
Rich in fiber with zero trans fats

Product Description

This dietary supplement improves nutrition, lean muscle, and weight management. It is designed for any individual who needs a calorie- and nutrient-dense alternative to regular foods to assist with gaining lean muscle mass. Contains no aspartame. Ideal for the purest mass gains. Product highlights: sustains release action; multi-functional AM to PM protein and carbohydrate blend; six ultra-premium protein sources; bioactive protein utilization enzymes (Aminogen and Papain); Rich in BCAAs and other essential and non-essential amino acids; MCTs, EFAs, glutamine peptides and glutamine AKG.<p>This supplement is rich in fiber with zero trans fats. Stack with AM to PM vaso-muscular volumizer, nitric oxide and creatine surge supplement, creatine ethyl ester malate and pro-testosterone amplifier for maximum physique and performance impact. (These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.)

PRO’s

Tasty flavors that can be switched month to month to keep you interested.
Mixes easily with the right mixing utensil.
Very large quantity of product means it will last a long time with recommended use

Cons

Mixing by hand can be an exercise in futility.
Any mix left in the glass left out becomes like concrete (Clean out glass immediately).

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We hope this review was helpful enough for you to be able to make the right decision. Look out for our upcoming review on energy supplements here on Top Bicep Workouts

Nutrition for Bicep Workouts

by admin on July 17, 2011 in Bicep Workouts

Nutritional tips to maximize your Bicep Workouts

When you consistently do bicep workouts, you need to provide a good supply of high-quality energy to your muscles. The energy we need for bicep exercises and daily life comes from the fluids we drink and the food we eat, so that is what we must focus on. The easiest way to keep energy levels up is to eat well-balanced meals and a variety of high-quality foods every day.

Whether you are an elite athlete or a person that likes to stay fit and healthy, the following recommendations will help you get the most from your muscle and fitness program. Proper sport nutrition is essential when you’re on the move to keep your body running on all cylinders.

It is very important to drink plenty of good, pure water before, during, and after your bicep workouts. You should start drinking 12 ounces of water prior to your bicep workout. Proper hydration during bicep exercises depends upon the duration and the intensity of exercise, but a good rule of thumb is to drink 8 ounces of water every 15 minutes of exercise. If you exercise for more than 90 minutes straight, you will need to replenish lost carbohydrates and electrolytes.

Sports nutrition products are formulated to help you get the most out of every bicep workout and bodybuilding program. Sports nutrition products are sold at big-box retailers, drugstores, online and even grocery stores. However, many conventional sports nutrition products, especially the most popular retail brands, contain artificial flavors, sweeteners, and preservatives…which are terrible for your body.

Conventional sports products may be untested or they may contain ingredients that are unproven. Rather than testing products in clinical tests or with world-class athletes, many companies choose to introduce new products without scientific substantiation. Additionally, ingredients that can provide important benefits may be missing from some products. It doesn’t make sense to put unproven or untested ingredients in your body at the same time you are asking your body to deliver maximum effort and optimal performance.

The carbohydrate energy source most often used for exercise is glycogen. It is needed immediately for intense bicep workouts associated with weight lifting. Glycogen is used up during the first few minutes of your bicep workouts, and then any excess is stored as fat. During a slower exercise, fat can help fuel your activity, but to help breakdown the fat into something your muscles can use, you will still need more glycogen to accomplish this. So this becomes a continuous process of keeping your carbs and glycogen levels up.

Depending on how much you exercise, you should eat a meal approximately 2 hours before exercising. Experiment with different foods and in different amounts to see what works best for you and your schedule. If you train consistently throughout the week, carbohydrates is what your muscles will need to make exercising at this level possible. Try to eat a meal within two hours of an intense bicep workout program in order to replenish glycogen stores. Research shows that eating a combination of both carbohydrate and protein is the best option. A sports shake may be easier to digest after a long workout.

So two questions come to mind: 1. What are the best supplements to take to maximize my bicep workouts for mass program? 2. With almost countless products and bodybuilding diets available on the market, how will I know if I’m using the right one? Unfortunately, the answers are not that simple. At Top Bicep Workouts Reviews we will be looking at and reviewing some of the most popular products and supplements out there today, looking at 100’s of customer reviews and opinions.

To see our review on Adjustable Dumbbells for Bicep Workouts at home, click here…

Dumbbells and Bicep Workouts

by admin on June 30, 2011 in Bicep Workouts

Discover the Best Dumbbells for Bicep Workouts at Home

Some of the most effective bicep workouts at home can be done with dumbbells. There are many things to consider when buying dumbbells for your workout routines at home. One has to take into consideration space, convenience, durability and cost. In this post we’ll be comparing fixed-weight dumbbells v adjustable dumbbells.

These are the two types of dumbbells available on the market today:

• Fixed-weight dumbbells: The most ordinary and repeatedly seen in a gym. These dumbbells are manufactured of iron or steel, and some are covered in vinyl or neoprene to make them easier to grasp and less noisy. Great for bicep workouts in the gymnasium, but can be rather unwieldy when used at home. As their name suggests, you can’t add or take away pounds from fixed-weight dumbbells, so you will need to buy multiple pairs to keep yourself challenged as your biceps fitness improves. However, these dumbbells are incredibly durable and many come with a lifetime warranty, so you’ll never need to purchase a replacement. Fixed-weight dumbbells come in a variety of weights, ranging from 2 to 125 pounds.

• Adjustable dumbbells: You can add or take away weights, so they use less room and can grow with you. The majority adjustable dumbbells come with a number of weight plates that are screwed or snapped onto the main bar. You can make the dumbbell heavier or lighter by adding or subtracting weight plates. Selectorized dumbbells, which are also generally referred to as adjustable dumbbells, allow you to change weights even more quickly. These dumbbells operate much like weight machines you may have used in your gym workouts, where you slide a pin or turn a dial to pick your desired weight; when you lift up the dumbbells, the desired weight remains on the bar, while the excess weight remains on the stand or floor. These dumbbells, while sometimes expensive, can be cheaper than buying a full set of fixed-weight dumbbells. They’re compact, convenient and great for bicep workouts at home. They typically have warranties of only a few years, much shorter than fixed-weight dumbbells.

For bicep workouts at home we recommend the adjustable dumbbells, which enable weights to be attached or reduced as required, over fixed-weight dumbbells. As you become stronger, you will need increasingly heavier weights to reap the same benefits, which may require a number of individual dumbbell pairs. Instead of having 10 individual dumbbell pairs in varying weights, an adjustable set can grow with you as you gain fitness. As mentioned before, they’re compact, convenient and brilliant for bicep exercises at home. On the downside, adjustable sets aren’t as durable as fixed-weight dumbbells.

Not all dumbbells are created equally, though. Especially when it comes to adjustable dumbbells. Regrettably, decent reviews of dumbbells are scarce. Some fitness publications, including Women’s Health and Men’s Fitness magazines, have fleeting discussions of dumbbells that involve a few recommendations, but they aren’t based on comprehensive evaluation.

At Top Bicep Workouts we strive to do just that. Looking at a range of adjustable dumbbells available on the market over the last couple of years, we aim to finally be able to provide you with an adequate review on dumbbells available in the marketplace today that you’ve been longing for.

For the Top Bicep Workouts Review on adjustable dumbbells for bicep workouts at home, click here…

Top Bicep Workouts at Home

by admin on June 27, 2011 in Bicep Workouts

What are the Best Bicep Workouts to do at Home?

Going to the gym is not always an option, especially if you have a high pressure job, don’t have access to one or just work long hours. This should not stop you from getting your bicep workouts routine going at full pace. Invest in a good set of dumbbells and a doorway chin-up bar. A barbell and a balance ball is optional, but could also be useful.

Bicep Workouts at Home #1 – Standing Bicep curls

This is perhaps the most well known and widely used bicep workouts exercise.

Stand with your feet shoulder width apart
Use 2 dumbbell weights, one in each hand
Make sure you hold the weights so that your palms are facing away from you, and that your arms are starting straight with your elbows close to your body
Lift the first dumbbell by contracting one arm so that the weight reaches your chest while ensuring that you keep your elbow in its original position. Then slowly straighten that arm again.
Now alternate and lift the dumbbell with the other arm using the exact same motion
Make sure that you keep a still posture and don’t start swinging your torso to help lift the weights

Bicep Workouts at Home #2 – Dumbbell Concentration curls

Dumbbell Concentration Curls isolate the biceps and are good for getting a peak contraction in the muscles. Sit at the end of a chair or a balance ball (if you have one) with your legs spread. Reach down between your legs and pick up a light dumbbell with one hand. Brace your elbow against your knee and fully straighten your arm. Place your other hand on your opposite leg to support your upper body.

Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps. Slowly lower the dumbbell to the starting position. Repeat for the desired number of reps. Do the same for your other arm.

Tips:

- Since this is an isolation exercise use lighter weights and really focus on using perfect exercise form.
- You must make sure you use proper form not only to help prevent injuries but to also make sure you aren’t cheating yourself out of lean mass gains by using incorrect form and by bringing other muscles into the lift.

Since everyone is different, not every exercise mentioned will work for everyone. The best thing to do is to try different exercises and see what works for your body. Some people find that working the muscle directly (specific bicep exercises) gives them the best gains while others find that working it indirectly (working the back muscles which uses the biceps in the exercise as well) they get the best gains.

Bicep Workouts at Home #3 – Hammer curls

Dumbbell Hammer Curls (click to watch video) are similar to the dumbbell curl. It works the biceps, brachialis, and forearms. Grab a pair of dumbbells. Stand with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of your body. Keep your elbows close to your torso at all times and keep the palms of your hands facing each other.

Moving only your forearms, use your bicep and forearm strength to curl the dumbbells up to shoulder level. Do not rotate your hands as you curl the dumbbells. Hold the top position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Repeat.

Tips:

- Do not lift excess weight and use momentum to swing the dumbbells up.
- Use a lighter weight and keep the movement slow and controlled.
- For variety you can do this exercise with one arm at a time.

Bicep Workouts at Home #4 – Chin ups

This military training standard makes for great bicep workouts, as well as shoulders and overall upper-body strength. Ideally, the bar should be at least a foot higher than you are with your arms extended above your head. Hold on to it, with your palms facing you, and pull yourself up as high as you can; aim for bringing your chin higher than the bar. Remember to lower your body in a controlled manner as well. Do as many as you can, aiming for 15 reps.

You should grip the chin up bar so that your palms are facing you and have your hands close together (about 6 inches apart from each other), having a close grip will really target the exercise on your biceps
Lift yourself up from a fully extended arm position and try to raise your chin past the level of the bar, and then slowly lower yourself back down until your arms are almost fully extended. Repeat the same motion
If you’re unable to do chin ups starting from a fully extended arm position, then try starting and finishing the motion around half way up to make it easier
Remember to keep your knees bent so that when you lower yourself your legs won’t touch the floor

Doing 3-4 sets of 6-10 reps for each exercise should be the minimum number you do if you want to build muscle mass. This bicep workout can be done at home a couple of times a week and results can be seen in as soon as 2-3 weeks!

As you can see, not having access to a gym or just plain not having enough time should not prevent you from getting your regular bicep workouts training in. In fact, just by consistently doing these exercises at home, focusing on building strength and giving yourself enough rest combined with a well conceived eating plan should give you similar results as to what you can achieve in the gym!

5 Common Mistakes for Bicep Workouts

by admin on June 24, 2011 in Bicep Workouts

Why Bicep Workouts can do without these 5 mistakes

Mistake #1 with bicep workouts – More is not always better

If doing 4 sets is better than 3 sets, why not do 10 sets? Even better, why don’t you just work them all day? It has been said before, but it obviously needs to be said again: Less is often more!

The target for each biceps exercises workout should be to simply exceed the previous workout. Once you achieve this with an extra pound or two or a few extra reps, then it is time to move on to the next work out. Do not continue with the bicep workouts for another hour.

I have found this a difficult concept for many skinny guys to understand because they are obsessed on the instant satisfaction of making their biceps appear big during the bicep workout and not what they look like when they leave the gym, which leads us to the next mistake.

Mistake #2 with bicep workouts – Being more concerned with how your biceps look while you train rather than when you are not training!

Mistake #2 ties in with mistake #1. The reality is that the longer you work out your biceps, even if the weights are not particularly heavy, you can achieve a fairly decent pumped up look that might turn a few heads whilst in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

Mistake #3 with bicep workouts – Not focusing on increasing your overall strength

Some of the biggest guys out there hardly ever even exercise their arms. They put a strong emphasis on increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always focusing your bicep workouts, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest muscle. This is very good reason to take a lower quantity approach to bicep exercise.

Mistake #4 with bicep workouts – Using similar bicep exercises every time

Almost every professional bodybuilder will put their money on 2 of the simplest exercises for building big biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more big biceps than any other exercise in the world. I definitely agree that these ‘simple’ bicep workouts are a safe foundation to build a workout program around, but let’s also remember that professional bodybuilders using steroids are going to have a strong reaction to almost any exercise they do.

I have absolutely no problems using these two biceps exercises under one condition – you are getting stronger every week. As long as you are ever-increasing the weights and repetitions relative to ideal form, then your biceps should continue growing. Aspire to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” bicep workouts that don’t involve zip rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Biceps Workout 1: Strain the outer portion of the biceps by placing your elbows outwards and using a close grip.

Biceps Workout 2: Strain the inner portion of the biceps by taking a very wide grip on the bar and digging your elbows into your side (and don’t let them move.)

Biceps Workout 3: To strain the brachialis and brachioradialis, stick to good old fashioned hammer curls and reverse curls. Do not underestimate these two biceps exercises in the least.

Mistake #5 with bicep workouts – Not enough tension on the muscle

I suspect many weight trainees do not fully understand the concept of isolating and actually training a muscle during bicep workouts. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and slapdash lifting used to move the weight from every part of the body except the one they are truly trying to train. The biceps have a very strong response to constant tension, which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom.

Focus on squeezing the living daylights out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

By avoiding these 5 common mistakes in your bicep workouts routine, you’ll see much faster results in a much shorter time. You can apply these concepts to all your weight training workouts.

7 Tips to Maximize your Bicep Workouts

by admin on June 14, 2011 in Bicep Workouts

Top Bicep Workouts

Before we can start reviewing the best gym equipment and exercises for bicep workouts, we need to look at look as some basic tips essential for maximum results. Although there are a lot of different opinions on the specifics, the basics will always be more or less the same.

Know your arm structure- if you know your anatomy, you will know that the triceps makes up 2 thirds of the arm, that is why it’s very important to spend as much time working the triceps as you do with bicep workouts. Often people get caught up on bicep workouts as they think that is what will make the real visual difference but actually the triceps are what make up the arm size the most.
Rotate exercises- often people will do the same biceps exercises week in, week out. This is not the best thing to do. Change your exercises as often as possible so your body won’t get used to it, or else you will hit a plateau a lot quicker.
Get lots of rest- always remember, you grow when you’re resting, not when you’re working out. It’s startling how many people think that when you workout, the muscles grow. This is incorrect. When you rest is very important to growth. Make sure you get enough sleep regularly and eat well on your days off with lots of regular water drinking.
Eat plenty- as with all bodybuilding programs, you need to eat a lot to make your muscles grow to the optimum. That means good carbo hydrate intake and protein sources as well as a good supply of fruit and vegetables on a daily basis.
Lose body fat- the lower your body fat level, the better your arms will look as you will be able to see more definition. This will make your arms appear harder and look a lot better. A good fitness program is recommended as this is the fastest way to lower your body fat.
Take the right supplements- often it is hard to get in enough protein daily around your bicep workout schedule. Taking a daily protein shake can really help. Protein shakes are easily digestible and the muscles love them.
Target specific parts of the muscles- the biceps and triceps are made up of different sections, you need to target them individually as well as collectively in your bicep workouts program. The triceps for example are made up of a short head and a long head. If you work just the short head, your arms will look thick and wide when looking at you from the front, but looking at you sideways they won’t have the depth.

If you want to learn more on how the bicep works, then check out http://en.wikipedia.org/wiki/Biceps_brachii_muscle . You’ll find a lot of useful information there if you want to know more on the inner workings of the biceps.

Using these 7 basic tips, you will start seeing faster results from your bicep workouts. We will discuss technique and equipment at a later stage as well as reviewing some of the latest products and programs available on the market.

Welcome to the Top Bicep Workouts Review Site

by admin on June 7, 2011 in Bicep Workouts Reviews

Why Top Bicep Workouts Review?

Discover the top bicep workouts reviews for the best gym equipment and fitness programs available in the market today. This site is dedicated to providing you the most up to date information on bicep workout routines for size, mass and fitness.

We will be reviewing some of the latest bicep workouts programs to hit the market as well as some of the very popular strength training accessories that can be found today. When looking at gym equipment for bicep workouts, we consider the following; 1) Size of equipment. 2) Sturdiness. 3) Durability. 4) Practicality. 5) Price. 6) Overall Rating. We will also be looking at some of the top bicep workout routines that are proven to actually work!

In addition, with so many fitness programs out there that claim to be the ultimate workout for that perfect body in just 30 or 90 days, we’ll be doing some in depth reviewing as to the validity of these claims, looking at the finer details, effectiveness and value for money as rated by regular users of these programs. Our team of experts has been at it for years, actually talking to the real people who actually bought these products and also looking a bit closer as to what it is that you’re buying. The best bicep workouts can sometimes be deceiving for you have to take into consideration your anatomy, genes and other factors that will suit your muscle and fitness needs.

We will also be looking at nutrition and some of the best bodybuilding supplements available today. There are countless nutrition programs and health experts out there these days and the question that comes to mind will always be: which one actually works? Also, which one is right for me?

At Top Bicep Workouts we will be looking at all these factors, reviewing the products and programs from an unbiased point of view and hopefully contribute to your goal of achieving the look you always wanted!