Bicep exercises target the muscles located in front of your upper arms, opposite of your tricep muscles, between your forearms and your shoulder muscles.
They are known as the bicep muscles (plural) since the muscle group is formed of two main muscles. The inner bicep muscle is also called the short head and the outer bicep muscle is also called the long head.
We often get questions about the best abs exercises—after all, who doesn't want to tone their tummy in the least amount of time? There are countless exercises that target the abs, including fitness DVDs (Does "8 Minute Abs" ring a bell?) and even pricey machines that you often see on infomercials. But do you need a video or specialized piece of equipment to get the abs of your dreams?
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How to increase muscle size
1- Stop all aerobics/ cardio
aerobic exercise has a detrimental effect on mass building. if you are a hard-gainer, cardio will be burning mostly muscle since you don`t have fat to lose.
2- Eat more fish (high in protein)
people wanting to incerace muscle size aren`t eating enough protein. fish has great benefits including omega-3 fatty acids and is very high in protein.
a Standart can of tuna has over 30 grams of protein.
3- Increase sodium intake
No joke, sodium is essenial mineral that is an absolute must for muscle growth.
It also enhances carbohydrate storage and amino acid absorption.
4- Lift Explosively
The harder you work your muscles, then the more amount of muscle grounth you`ll be able to create.
Work your muscles to exhaustion. it they are soe the nest day, smile, because they are growing!