How to Get Toned Biceps in No Time

How to Get Toned Biceps in No Time

There are very few physical attributes that can attract the opposite sex like toned biceps. Even though not all women will admit it, large biceps poking out from a men’s short-sleeved shirt is definitely an attractive trait. And for guys looking for women that are in shape, if a girl’s arms are toned, the rest of her is probably pretty lean as well. 

It’s not difficult to get jacked biceps either. All it takes is commitment and a little knowledge. By sticking to this program for a few months, you will have friends and family taking notice. However, you will be able to notice the difference in mere weeks.

Start With the Diet

If your diet consists of overly-processed foods that carry very little nutritional value and are high in calories and fat, you can do as many curls as you want with the dumbbells and it won’t give you the ripped biceps you are seeking. If you want muscles stretching out from underneath your skin, you have to lower your body fat percentage. This means eating a quality diet that is likely higher in protein than what you are currently eating. If you are spending more time on desserts, chips, and other snacks, don’t expect to get the biceps you want. You can’t out-train a bad diet. 

What’s Your Current Bicep Routine?

For some of you, you may answer this question simply with an “I don’t have one”. The good news is you only have one way to go and that is up!

It takes about 48 hours for a muscle group to rebuild itself appropriately. If you would like the best results possible, you can train your biceps every other day. Just be sure to make these workouts strenuous enough to matter. If you are one of these people that do more chatting than lifting at the gym, you won’t like the final outcome. 

But even if you train your biceps twice a week, you should be completely fine and happy with the results as long as you are putting forth the effort. 

Example of a Bicep Workout

There are millions of bicep workouts available online. It is a good idea to constantly change up the workout routines as doing the same exercises over and over will be conditioning certain areas of your biceps, but perhaps not all of it. 

Here is a good bicep workout to begin with if you are not sure where to turn. And if you are like many people, you train triceps at the same time. After all, triceps do make up a huge portion of your arm as well. Alternate between a bicep exercise and a tricep exercise.

Hammer Curls with Dumbbells

Three to four sets of 8 to 12 reps. 

Cable Tricep Pushdown

Four to five sets of 10 reps. 

Barbell Curls

Three to four sets of 8 to 12 reps.

Barbell Skull Crushers

Four sets of ten reps.

Cable Curls

Five sets of ten reps. Pyramid in weight. 


Three sets of 8 to 12 reps. 

If you are training your biceps and triceps two to three times a week, sticking with three exercises for each muscle during your workout would be fine. Continue training and in no time at all, you will see subtle differences and before long, others will be taking notice as well!

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