Five simple steps How can we make our own Bicep in last 30 days
1.High-Intensity Bicep Workouts
Do a high-rep, low-rest “pump” bicep workout for more blood:
Bicep Curls (Dumbbell or Barbell): 3 sets of 12–15 reps.
Hammer Curls: 3 sets of 12–15 reps.
Concentration Curls: 3 sets of 12–15 reps
21s: 3 sets of 7 half curls (bottom to middle), 7 half curls (middle to top) and 7 full curls
Take a rest of 30–45 seconds between sets.
Complex carbs (like oatmeal, sweet potatoes or rice), and water are usually best consumed about 2–3 hours pre-exercise. This fills your glycogen stores in your muscles, giving them and pumped-up, fuller appearance.
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2.Stay Hydrated
Having dehydrated muscles is like having flat muscles. Drink lots of water in the 30 hours to maintain your muscles hydrated and to achieve the best pump.
3.Focus on Posture and Flexing
Maintaining good posture and flexing your biceps in between sets may improve perceived muscle size. Flex between exercises for 15–20 seconds.
4.Add Creation (if Available)
A little Creation should go a long way if you know how to use it — spread doses of 10–20 grams across the day so she can hold water into muscle cells, making them bigger for a few hours.
5.Avoid Over training
Avoid pushing too hard. If you over train, it can cause fatigue, thus flattening your muscle rather than enhancing it.
While these techniques can temporarily make your biceps look bigger, consistent training, proper nutrition, and rest are necessary for long-term gains.
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