Showing posts with label Biceps. Show all posts
Showing posts with label Biceps. Show all posts

Best Mass Building Bicep Exercise

Best Bicep Exercises

Almost every day... without fail... someone sends me an email asking about bicep exercises. The song is always the same... "how can I make my biceps bigger?"
Then the guy will go on to tell me that he's doing twenty sets of concentration curls, followed by twenty sets of dumbbell curls and a few more light sets to really get the pump.

How to Build Big Biceps at Home

Big Biceps

Did you know that lifting weights is NOT the best way to build big biceps?

It's true. Barbell curls, dumbbell curls and cable curls are great exercises... but there is one single exercise that is far more effective and building raw strength and packing new muscle onto your biceps.

Bicep Exercises

The Best Mass Building Bicep Exercises

Best Bicep Exercises

Almost every day... without fail... someone sends me an email asking about bicep exercises.
The song is always the same... "how can I make my biceps bigger?"
Then the guy will go on to tell me that he's doing twenty sets of concentration curls, followed by twenty sets of dumbbell curls and a few more light sets to really get the pump.

Quick Bicep Workouts

Quick Bicep Workouts

Bigger biceps are a status symbol, a symbol of personal physical power, and every bodybuilder spends a fair amount of time working to achieve the best biceps they can build. Unfortunately time isn't always on our side, so for some workouts we need a quick bicep routine like this one...

Now, we don't want to take a lot of time, but we don't want to waste what little time we have either, right? So do a quick warmup set of curls if you haven't already warmed up your biceps while training other bodyparts. Don't overdo it - one set of 10 - 15 reps should suffice to get blood into the muscles and loosen up the joints, tendons and ligaments. Now choose a pair of dumbbells you can manage safely for 10 or 12 reps with strict form.

Note that these aren't reps you can cheat up with plenty of momentum and 'body English', but rather good, strict reps at a temp of 1 second up (concentric) and 3 - 5 seconds down (eccentric). For 2 of these 3 exercises you'll be taking body motion out of the equation entirely, so you need to choose weights that are challenging but manageable.

Do each of these three biceps exercises for 3 - 5 sets (depending on your available time), with 10 - 12 reps per set. Focus on keeping to your tempo, not trying to race through each set.

Incline Dumbbell Curls

Set the back of your bench to a 30 - 45 degree angle, then sit on the bench laying back against it with the dumbbells hanging at each side. Perform your curls through the full range of motion, finishing a full rep with one arm before repeating with the opposite arm. Keep your body flat on the bench throughout and don't let your elbows travel forward as you raise and lower the weights.

Dumbbell Scott Curls or Dumbbell Preacher Curls

Depending on the equipment you have available, you can do these as Scott curls or preacher curls. If neither bench is available, you can also stand behind an incline bench and rest the back of your upper arm down the padded back. Use a sitting or standing position that has you leaning forward from the waist with your armpit snug to the top of the pad. Resist the urge to lean backward as you raise the weights - the reason you're using the bench is to prevent yourself from 'cheating' the rep by involving your bodyweight. Curl the weight to the top, squeeze your contracted biceps hard for a second or two and then return it, under control, to the extended position.

Standing Dumbbell Curls

To finish off this quick bicep workout, use standing dumbbell curls. On the first exercise your elbow was behind the plane of your body while on the second it was ahead of your body, and this time you'll keep your elbows at your sides. Raise the weights one arm at a time, pronating your wrist at the top, rotating it to bring your baby finger closest to your chest & shoulder, before lowering it again at a controlled pace. Do not just let it drop back down, stick to the 3 - 5 second pace.

By the end of this quick bicep workout you should be able to tell the muscles have been well-worked, and flexing them should reflect a good pump. If timing is too tight even for this short routine, you can shorten it even further by doing one set of each exercise with no breaks in between, resting for one minute and then repeating the 3 sets until you've done your 3 - 5 cycles.

Either way, re-rack your dumbbells and smile - your biceps know they've had a great, fast workout!

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Bicep Workout

Bicep Workout - Tips For Building Bigger Biceps

Bicep Workout
The best way to build bigger biceps is to incorporate a few different types of curls that each trains the muscles in a different fashion. It is important to note that the term biceps refers to two different muscles (long head and short head) and by diversifying your workout and attacking your arms with various approaches; you can be assured that your arms will get a comprehensive workout.

The most grueling biceps training routine is performed with the use of supersets. The concept behind doing super-sets is that there is almost no rest between sets, causing your muscles to overload- thus triggering growth. I suggest using a three or four station rotation. I have always performed a three-station routine. I prefer to do this workout with a partner for two reasons; motivation and timing. Bicep workouts cause a lot of pain, and the extra motivating force, that comes from working out with a competitive partner, provides the extra boost that I need to push my body hard enough to finish the workout. When working with a partner, I begin my rotation just as my workout partner finishes theirs. The competition that comes as a result of taking turns shortens the rest period between sets, making the workout more challenging and thus more effective.

The program consists of three stations, each targeting and isolating the biceps in a unique and specific way. For the first station, I recommend the standing dumbbell curl. Begin the movement with the dumbbell heads pointing to your front and back, and rotate the dumbbells as you lift them so that the heads of the dumbbells are pointed to your left and right as you complete the movement.

The second station is the standing barbell curl. Select a light weight for this station because even the what may seem to be a light weight in the beginning, is going to feel very heavy after just a few repetitions. Make sure you keep your back from excessive rocking back and forth as this may cause injury or help you cheat on your lifts- two very bad things.

Finally, on your third set, move to a bench and perform seated dumbbell curls. Keep the dumbbell heads pointed parallel to your body, i.e. the heads should point over your shoulder at the end of the movement. Do not rotate the dumbbells while doing these curls.

When you have completed 4-6 rotations, it is time to move on to a burnout station. For the biceps, I recommend burning out with incline-curls. These will add significant size to your arms, in a relatively short time. Incline-curls are very similar to the last station in the rotation, except they are performed while on an incline bench. These are great to finish a bicep routine because they simultaneously stretch and flex the biceps muscles. Incline-curls are very effective at adding size to the biceps, and they are most effective at the end of a workout, when your muscles are torn because they double as a stretching routine. You can lift both dumbbells at the same time, or one after another. If you lift them at the same time, this workout offers a good stretch for your chest.

Dumbbell Workout

Printable Dumbbell Workout Chart

Dumbbell Workout
An excellent way to get started with dumbbell workouts is by getting a printable dumbbell workout chart. There are various charts out there, make sure the one you get has the following:

1. Illustrations.

Nothing can describe how to perform an exercise better than an actual illustration of the exercise and movement. Illustrations will show you the starting point of the movement and the position you want to be in at the end of the movement. Some illustrations will provide a midway point to show what the motion should look like when performed.

2. Descriptions of movement.

Should your palms be facing towards you or facing away? Elbows bent? Descriptions of the dumbbell movements are essential for understanding exactly how the specific exercise should be performed properly. Many times the seemingly minor details that you won't pick up from illustrations are key for having effective dumbbell workouts. Try to make sure your printable dumbbell workout chart includes clear explanations of how to perform each exercise.

3. A Dumbbell Manual plus the Chart.

Ideally you want to get a dumbbell workout manual along with your printable dumbbell workout chart (many manuals will include a chart). This way you will give yourself a much better understanding as to how to put together a complete routine with dumbbells, as well as how to perform the exercises properly. Further tips and techniques for better and more effective workouts which you won't find on a chart will be included in a manual. With a manual and a chart you will have the knowledge on how to put together a quick and very effective workout routine.

How to Grow Biceps

How To Stimulate Maximum Growth In Your Biceps 

How to Grow Biceps
Overtraining your biceps is a very easy to achieve, and a high percentage of bodybuilders are doing this every week. The biggest culprits of the misinformation that causes overtraining are body building magazines, and poor advice given out in gyms. You're about to learn how easy it is to overtrain, and what you can do about it to get the gains you're after, and avoid reversing your progress.

Bodybuilding magazines are purchased by millions of fitness fanatics every week who are looking for the next workout that is going to cause their muscles to grow more than the last workout routine they tried from the same magazine. Ninety nine percent of the time the readers of these magazines will experience the same results. The problem is the workout will just be the same, but the exercises will be in a different order. These workouts usually consist of about 20 sets for biceps training.

Your biceps are small muscles compared to your back or your thighs, and even they don't need 20 sets between them. Also, to perform 20 sets using proper form, and having a proper rest period between each set would take over an hour. By the time you would have finished your bicep workout you're efforts will be causing your progress to go backwards.

As you train over a period of time a stress hormone is produced in your body called Cortisol. This hormone will begin to breakdown your muscles, and as you train for longer periods this hormone increases so it can cause your muscles to get smaller instead of bigger. Shorter workouts are much more beneficial for your success in stimulating growth, and an hour is what you need to do at the most.

This hour of training will include training more than just your biceps so it's still too much training to try and crank out 20 sets in the shortest time possible.

When you train other parts of your body, for example, your back, you will be stimulating your biceps with the pulling exercises that you use such as chin ups and lateral pull-downs. This will already have given your biceps a small workout so if you follow a back routine that you are using from a magazine this will probably be around 20 to 25 sets of back exercises. Doing this with your bicep workout will give your biceps more than 40 sets of training.

If you are training your back on the same day as your biceps you'll be in the gym for about two hours. Two hours will almost definitely cause your muscles to get smaller, and you'll be lucky if you can get your biceps to fully recover after a week of rest.

After a back workout your biceps will only need about 4 sets of exercises to stimulate the kind of growth you're after. When it comes to building quality muscle sometimes less is more.

Remember though, your muscles won't grow if you don't allow proper rest between workouts, and you eat the right diet that will provide your muscle with the correct balance of protein, carbs and fat they need.