Big biceps workout
If you want to know how to develop bigger
and more surprising biceps, here you will find the secrets and tips, for the
most important and effective exercises
Every iron fan is interested in developing
big, peaky biceps.
Large biceps are immediately associated
with great strength and muscle development.
A novice might skip a leg workout, but
they'll do it with a lot of enthusiasm on the day they train biceps (with a
total lack of a sense of symmetry and proportion, of course).
You can build big biceps by following these
guidelines.
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| Big biceps workout |
The function of the biceps muscle
By understanding the true function of the
biceps, you can gain more insight into how to train it for great results.
Biomechanically the biceps is classified as
a lever with its axis of rotation around the elbow joint.
Those athletes who have the insertion of
the biceps farther from the elbow joint are more likely to develop and produce
more force, but obtain less development and volume of the same, compared to
subjects with insertions close to the elbow.
These leverage factors are determined by
genetics and cannot be changed.
Despite genetic factors, you can get very
good biceps with great development.
The biceps has two specific functions:
1. The large head draws the forearm towards
the arm in a bending motion.
2. The small head turns the hand outward,
supinating movement.
For perfect training and to obtain a
complete development it is necessary to emphasize both functions.
Tips to train amazing biceps
The biceps is a small muscle that requires
strict training and specific exercises.
To get full development, one of the secrets
to amazing biceps is to isolate the muscle.
Poor techniques such as overusing impulses
or clean and jerks transfer work to other areas giving poor growth gains.
It is important when we train our biceps
not to lose tension on the muscle.
- Performing the exercises
with the full range of motion, a short pause at the end and the beginning
of the exercise ensures a full movement is performed.
- Pre-extension technique,
performed at the beginning of an exercise, increases the production of
muscle force through the elastic energy of the muscle, an example is the
incline bench dumbbell curl starting with the elbows a little further
behind the line torso.
- Progression, try
whenever you can without sacrificing the technique increase the weight or
number of repetitions for continuous growth, muscle growth is the result
of overload, this means that a muscle will not change unless it is
progressively imposed to lift more weight or do more reps or shorten rest
times between sets. When we put new stress on our muscles, it compensates
for it by increasing their size and strength.
- Rest is very important,
a correct rest time for the biceps is estimated to be approximately 72
hours.
- Work the biceps
completely, both the concentric movement (lifting) and the eccentric or
negative movement (lowering the weight) are equally important for the
great development of the biceps, a curl should take 2 seconds to lift the
weight and 4 seconds to lower it.
- Do not overtrain, the
biceps is a small muscle and very easy to overtrain, the main symptom of
overtraining is a lack of progress.
- Do no more than 10 sets
for biceps, 12 sets for very advanced athletes.
- Vary exercises, perform
curls with different angles.
- Perform fewer sets, a
bicep workout treated like a large muscle like the chest or back leads to
loss of muscle mass.
- Use weights that you can
handle with control and concentration.
- If you use high reps,
switch to a higher weight, low reps workout, or vice versa to surprise the
muscle.
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| Big biceps workout |
The best exercises for biceps
1. Barbell Curl: Do the curls with strict
style, keep your elbows fixed to the sides and avoid giving clean and jerks or
impulses putting your lower back at risk, a very good exercise for general
muscle mass.
2. Scott bench curl: This exercise isolates
the biceps perfectly and by varying the angle of the bench you can work the
lower or upper part of it more. An angle close to 90 degrees affects the peak
of the biceps more and with the normal or inclined angle places more stress on
the lower part of it, you can vary between straight bar, EZ bar, or dumbbells.
3. Incline Bench Dumbbell Curl: A favorite
exercise used by Arnold and many bodybuilding champions, use a full, wide
movement and don't forget to supinate on the bicep contraction, great for the
upper bicep.
4. Standing dumbbell curl: Exercise to work
the entire mass of the biceps, for complete development of it, supination
movements must be included and that can only be achieved with dumbbell work.
Start with the dumbbells at the sides with the palms facing the thighs, when
the dumbbell begins to rise we turn our wrists to finish with the contraction
up with the palms of the hands trying to point outwards, this exercise can also
be done sitting or alternately.
5. Concentrated dumbbell curl: Exercise to
shape and mainly used to achieve a peak in the biceps and also involves the
brachialis, it can be done sitting supporting the arm on the inner thigh or
standing bent forward with the dumbbell hanging, try to supinate in the final
position.
Example of routines for biceps
Rookies
1. Barbell Curl: 3 sets of 10 reps
2. Seated Dumbbell Curl: 2 sets of 10 reps
INTERMEDIATES
1. Barbell Curl: 3 sets of 8 reps
2. Incline Dumbbell Curl: 3 sets of 10 reps
3. Concentrated curl: 2 sets of 12 reps
ADVANCED
1. Barbell Curl: 4 sets of 8 reps
2. Scott Bench Curl: 4 sets of 10 reps
3. Concentrated curl: 4 sets of 12 reps
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