Best Bicep Workouts for Mass Building

Best Bicep Workouts for Mass Building

By Jason, CSCS

There ' s no annulling it, a set of big arms looks impressive. And there isn ' t a guy around who doesn ' t want bulging biceps. When someone asks you to flex you directly roll up your sleeves and give your best pose to parade off your guns. Big bicep peaks are totally conceivably the ultimate beach muscle. Everyone loves them.

Most people love to train biceps, flexing their arms with pride at the terminus of every set, in consummation not always seeing the tolerant of results they expect after putting in all the hard work.

This article will help you get the results you want from your biceps training. Discover how to build bigger arms with unequal bicep workout programs designed for mass building.

Anatomy of the Biceps

Before you can jump into the training and the best bicep workout exercises some proof information is necessary.

A quick anatomy lesson is in store.

The biceps brachii, or biceps for short is a two headed muscle:

* long head or outermost head

* short head or inner headBoth dudes share the same insertion point near your elbow on your scale. A bone in your forearm. On the other stub the two multitude each have their own origins on the scapula. The short head attaches to the coracoid process. The long head voyage further and attaches to the scapula at the supraglenoid tubercle.

Sequentially your biceps run down the front of your arm and make up about 1 / 3 of the muscle mass of your upper arm.

There are 2 additional parts of the bicep are called brachialis and brachioradialis. These are little muscles on the frontage of the bicep that help with elbow flexion. Much they get enough work that there is no need to isolate them, unless you are a competitive bodybuilder.

Any arm flexion will work the entire biceps muscle but certain lifts will cynosure and hit one part more than the others.

Functions of the Biceps

In codification to correctly train the biceps is necessary to sense their function and movement patterns. The biceps is tri - press, working across three joints. The main duty of the bicep muscle is to flex the elbow... moving the forearm towards the shoulder.

There is a second function of the biceps. Supinate the forearm, turning the hand from a palms - down position to a palms - up position. Conscious these two functions makes calculating a bicep workout plan a little easier. The biceps also helps put your rotator cuff. But as a bodybuilder or someone looking to get bigger arms we are primarily concerned with the first 2 functions.

Training Your Biceps

Now that you have a basic understanding of the biceps muscle and function we can get into the good stuff... building big biceps!

You will be happy to know that planning your biceps workout program is fairly straightforward. They really only have two major jobs as described earlier. Just make downright you contain these movements in your program and you will be on the right path.

Key bicep workout programing tips: pull heavy weight, enclose lots of chin ups and rows movements with your hands more than shoulder width apart, hits the extrinsic head, to hit the inner head hands are placed closer than shoulder breadth, to get more Brachialis involvement curl with your palm facing your body.

Best Biceps Exercises

You can not beat compound movements for adding massive amounts of mass to your your frame. And the same thing goes for getting big arms. Chin up variations, and different rows are a great way to add size to your biceps. You will never spy someone who can variation lots of weight in these lifts without big arms.

So be absolute to bear lots of pulls in your program. That will be discussed in likewise article. For now we will spotlight on the biceps.

Barbell Curls

If you are looking to nerve center on just the biceps, barbell curls are the best biceps isolation movement you can do. This is the most basic biceps exercise and the foundation of your workout program.

Most guys know how to do a barbell curl so I will not go into much write up. Just recollect to keep the elbows in niggard to the body and to go heavy.

This exercise would be the first exercise done in the bicep thing of your workout. Start with a heated up set of 12 reps add weight bounce to 10 reps add more weight now sign 8 reps. This set should be tough. Do one more set with even more weight and again leapfrogging the reps from 6 - 8. This set is tough.

Other variations comprise:

* ez bar curls

* authentic bar itemization curls

* different grips, wide or closeHammer Curls

Hammer curls are adequate to work the inner top of the biceps more than other curling variations. To gain this movement you are going to do a basic curl but this time have your palms facing in. This is done with dumbbells or a bar that has a mushroom grip handle on it.

You can do this exercise one arm at a time, together or you could alternate.

Come Curls

The best movement for the extrinsic heel is doing curls while seated on an change into bench. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.

Uniform to the standing dumbbell curl. Grab a team of dumbbells. Sit back on an incline bench dumbbells liquidate at arms length on each side of the bench behind your body. From here do your regular squiggly motion.

Reader Curls

The best movement for the Inner Head is the instructor curl. For this exercise sit on a bench with a orator stand. Tenacity a bar elbows rested on the orator stand and palms facing towards the ceiling. keeping your arms on the pad do a winding motion.

How Usually Should You Train Your Biceps?

Your biceps are small compared to other muscle groups accordingly do not need the the same void and do not get the sam sympathetic of stress.

you can perform bicep exercises up to three non - consecutive days a bout. Two days a instance is a better possibility. Be indubitable to have at primitive one full day of rest between exercises and take two if you can get it.

Bicep Workout Program for Building Big Bi ' s

After your pulling exercises like chin ups and rows:

Biceps Workout 1

Possibly today you did chin ups and close grip pull downs

* Barbell Curls - 4 sets 12, 10, 8, 6

* Hammer Curls - 2 smacker 15Biceps Workout 2

Again this is to be done after your pulling exercises. Something like inverted rows and seated rows with a close grip.

* Academic Curls - 4 sets 12, 10, 8, 8

* Incline Curls - 2 sets of 15Be affirmative to get lots of rest and eat well. Your arms will be certain to grow and before you know it you will have the best biceps of your weight training career.

Train hard.

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