How to Get Biceps Like a Football Player

American footballers develop their typically large bicep muscles through a heavy, whole-body training regime. Exercises are performed solely for functional strength, power and speed. Athletes often lack the energy or time to workout for a conditioned, toned look. Footballers favor heavy weights for core muscle exercises (back, buttocks, abdominal, hips, upper hamstrings)e.g. squats and compound upper body e.g. bench press. A high protein diet is essential to building up large, powerful muscle mass, in conjunction with the heavy weight routine. This extra bulk is used particularly by defensive linemen and linebackers to power past the oppositions offensive linemen.

Things You'll Need

  • dumbbell
  • barbell
  • pull up bar
  • Bench press bench
  • Weights
  • whey protein
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Instructions

  1. Preparation

    • 1

      Take in 0.8 g of protein per pound of your body weight daily from chicken, turkey, fish, nuts, eggs and protein supplements. Seek advice from a dietitian or doctor concerning supplements (whey protein, vitamins/minerals) in your diet plan.

    • 2

      Sprint (6-10 repetitions of 8 seconds) at full intensity, pumping your legs and arms hard. Increase duration gradually up to 20 seconds maximum. Repeat 3 to 5 times a week.

    • 3

      Lay flat on a bench press bench. Lift the weighted barbell from the rack and hold above directly above your chest. Lower the weight slowly until it reaches your chest. Push up explosively with your arms and chest until arms are fully extended. Lower slowly back to chest. Perform 3 to 4 sets of 8 to12 repetitions.

    Arms

    • 4

      Position a heavy dumbbell of 25kg or over on the floor. Bend over, place your non lifting hand on a chair or bench. Adopt a wide leg stance. Thrust up the weight explosively to your chest or abdomen, using your shoulder, while the rest of your body remains rigid. Lower the weight slowly. Perform 3 to 4 sets of 8 to 12 repetitions.

    • 5

      Stand upright with a heavy dumbbell of 15kg or more in each hand, (if uncomfortable begin with a lighter weight). Curl the dumbbell in your right hand using your bicep, triceps and shoulder muscles, with the palm of your hand facing you. Finish the curl when your bicep is fully flexed. Switch to your left hand repeating the motion. Perform 3 to 4 sets of 12 repetitions with alternating arms.

    • 6

      Perform the bicep curl hammer variation by positioning the dumbbells vertically on the ground. Grab and lift the dumbbells with your palm facing to the side. Perform 3 to 4 sets of 12 repetitions with alternating arms.

    • 7

      Adopt a close hand grip on a pull-up bar. Cross over your feet and keep your lower body rigid. Pull up towards the bar with your upper body until your chest touches the bar. Slowly lower yourself until your arms are fully extended. Perform 3 to 4 sets of 8-12 repetitions.