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Building bigger biceps
Nobody has a perfect body balance with each muscle group complementing the all the others. To obtain such a title is evidence of a long and consistent journey through years of good nutrition and a great workout. Everyone has a dominant body parts that respond well to training and grow easily while other muscle groups are stubborn requiring an intense and strategically implemented plan of attack to see the results, even small. We are all very different and today we are talking about biceps. I've had clients who have never trained before and have come into the gym with a decent system of firearms. To do this they can thank their parents. Then I had other clients who have built a magnificent physique, but have had to endure extra torture to open late biceps. They also thank (or curse) their parents for it. This happens with all muscle groups, but there's always a way to overcome it. Make a plan. Never give up ... ..
Plan of Attack
Knowing the functionality and main movement patterns of the biceps:
1. Angle of Greatest Stretch - This is the most important one and is often neglected during training. Big mistake. Arnold knew that and look what I did for him! The position is where your arm behind of his body. This is done on an incline DB Curl when seated at 45 degrees or less and perform strict bicep curls keeping upper arm perpendicular the ground. In this position, the muscle fibers are pulled the maximum distance apart and the biceps is stimulated along the entire path from source to maximize the damage that causes the insertion of the muscle fiber and therefore growth.
Angle 2. Greatest Contraction - this also is important, but too often the focus biceps training. The position is when your arm in front of your body during exercise as a preacher curl. At this point of view of muscle fibers are not completely stretched in the bottom of the movement ...
Palm 3. Grip Grasp neutral pronation (ie, face twisting slowly in the palm up) - biceps not only causes elbow flexion (a normal curling action) but also turns the thumb out, which brings total contraction. Adding this small twist in a bicep curl then you are using the full bicep action creating maximum stimulation.
4. Grip neutral (Hammer Grip) - performing the curls with the palm facing brachialus emphasis on (outside upper arm), the brachioradialus (the long, thick forearm ranging from inner elbow to the base of the thumb) and the long head of biceps. This will give more thick arms and make them more complete.
5. Reverse Grip Back Exercises - Bicep mass is not created to perform concentration curls. It is a direct result of the regularity and intensity pounding in heavy exercise compounds back. Perform Reverse Grip Chin-ups, Reverse Grip Lat milestones, Reverse Grip Barbell rows and arms will grow at a much faster rate than if I had to rely on work of biceps specific only. Let your biceps with the help of your back muscles to lift a mountain of weight safely.
6. Shoulder flexion -- one of the first things that are taught when training biceps is to keep the elbows in position against the side of his body. This is to minimize the involvement of anterior and lateral deltoids (front and back of shoulder) for the biceps is fully isolated and fatigued. Most times, it's a good idea, but when doing a great mass building exercise such as Standing Barbell Curl or Standing Alternate Dumbbell Curl a little elbow movement back and forth can be beneficial. A little known fact is that aid to the biceps in flexing the shoulder to lift the elbow during a curl not only providing more power it also facilitates the complete contraction.
The Rules
Creating a great exercise plan for biceps:
• Weapons train only once a week - that are involved in all upper body and some of his lower body exercises and need time to rest and grow.
• Perform repetitions of 6 to 15 - biceps (and triceps) respond well to a wide range of representatives of high intensity and good technique.
• Conduct 2 Super intense work sets per exercise - this will allow you to focus your intensity and achieve greater exercise variety hitting the biceps from all angles.
• Choose from 4 to 6 years - sounds like a lot, but remember that (after heating) was only done 2 sets per exercise.
• Superset biceps and triceps together set for the group - this is the best way to train arms. While one is working and fatiguing the other is recovering. You can load heavy during throughout the session and get extreme muscle pumps.
• Use a mix of dumbbells, rods and wires.
• Always use safe, strict, controlled, intense technique.
Exercises
45 º Incline DB Curl 1 x 20, 1 x 15, 2 x 10
+
45 º Incline BB Extension 1 x 20, 1 x 15, 2 x 10
EZ Standing BB Curl 2 x 8
+
Close Grip Bench Press 2 x 8
Standing Alternate DB Curl 2 x 8 each side
+
Sitting Air DB Extension 2 x 10
Cable Preacher Curl 2 x 15
+
Pushdowns Rope 2 x 15
Kneeling DB Hammer Curl 2 x 10
+
Weighted Bank Dips 2 x 15
You will not find an effective and complete biceps workout than this. All bases are covered. To learn the technique appropriate for all these great exercises please visit the Video section of my line of Weight Training and Bodybuilding website www.GlobalWeightTraining.com. Thanks for your time and attention. Train hard and watch your arms grow.
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