Talk to any woman and they’ll tell you biceps on a man are like cookies in cream! Delicious! Not just anyone can build biceps, only the ones who are willing to work hard at it. So if you’re looking for a pill to pop and chinching, there you have them then this is just not the article for you. No pain no gain is as real as real can get.

As do many things, the first step is your kitchen and not the gym. In order to build biceps your diet has to facilitate muscle growth and development. Proteins which are bodybuilders are a must. The advantage is that proteins are easily available and very affordable. They range from sirloin steak, chicken drumsticks, beef steak and pork to beans, eggs and fish.

Carbohydrates are required to provide the energy that you’ll be burning as you work out. The proportion of carbohydrates to protein to fats should be a ratio of 55% carbohydrates, 25% protein and 20% fats. You should also have 5 to 8 meals a day. Its not a matter of overeating during every meal, but eating an efficient amount of the right kind of food. Vegetables are also crucial as they not only provide the body with vitamins but also with fiber. If you’ve ever suffered from constipation by now am sure no one tells you to finish your veggies. Supplements can also be of a lot of health. I always emphasize on natural supplements because Mother Nature rarely gives you side effects. Drink a lot of water and ensure that you give your body adequate rest.

Now that your diet is clear, you can now hit the gym. It is very important that you get a gym with a qualified trainer and not just a guy with huge muscles. Be clear as to how much you want your biceps to increase. This will form a guideline for both you and your instructor. You will be now required to focus on exercises that develop your biceps. You should be careful however not to overwork them. Biceps are used in most of the other exercises like squats, hence if you major on them often every week, you are likely to overwork them and you may risk injury. It is worth noting that other compound events are very effective for building biceps in addition to curls.

The following are some of the direct exercises for building biceps:

• Standing-barbell curls
• Seated-dumbbell curls
• Preacher curls

The following are some of the compound exercises that are also very effective:

• Chin-ups
• Reverse-gripped barbell bent-over rows
• Standing-dumbbell shrugs
• Seated-cable pulley-rows

Last but not least, don’t expect miracles if you can’t work them. In other words, body building requires patience, persistence and consistency. Record the progress made after every week. If you’re eating right and working out consistently, this should be evident in your logbook. Give yourself time, believe me when the ladies heads start turning and they just want to hold your arm every time, you will agree with me that the hard work was worth it! Enjoy your biceps.

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