Big Biceps
All men want bigger biceps, we all know that it is the vanity muscle men wish to increase for those summer months on the beach as the biceps is the muscle that says "Big and powerful".
There are many methods to pumping up those bicep muscles, otherwise known as guns or pythons, but the following exercises are the best way to increase your biceps in the shortest time.
Before talking exercises
Build those Biceps
The first part of knowing how to build your biceps muscles is to understand your body and how it works. Many people wish to gain huge biceps but actually harm their chances by doing one of the following
* Eating incorrectly
* Over training
* Under training
It is important that you take in enough protein while eating for your body to recover and rebuild those important muscles. Make sure you take in roughly 0.75 grams of protein for every pound you weigh.
DO NOT over train by visiting the gym five or six times a week training the same muscle groups, your body needs time to recover after every session so leave 48 hours between every bicep weight session.
Under training is another fatal mistake people fall in to. Many people go in the gym and do a full body work out lifting weights, by doing this they neglect to put enough emphasis on specific muscle groups thus stopping the chances of real muscle gain.
* Eating incorrectly
* Over training
* Under training
It is important that you take in enough protein while eating for your body to recover and rebuild those important muscles. Make sure you take in roughly 0.75 grams of protein for every pound you weigh.
DO NOT over train by visiting the gym five or six times a week training the same muscle groups, your body needs time to recover after every session so leave 48 hours between every bicep weight session.
Under training is another fatal mistake people fall in to. Many people go in the gym and do a full body work out lifting weights, by doing this they neglect to put enough emphasis on specific muscle groups thus stopping the chances of real muscle gain.
What is the Bicep muscle?
A little bit of biology
The Bicep muscles (actually known as biceps brachii) is the muscle located in the upper arm. The bicep is used to flex the elbow (straightening the elbow is the job of the Triceps).
The name Biceps brachii is latin and actually translates as the two headed muscle of the arm, this is because the biceps are actually two independant bundles of muscle that start at different places but end at the same place and carry the same function.
The two muscle bundles of the biceps are the short head and long head.
The name Biceps brachii is latin and actually translates as the two headed muscle of the arm, this is because the biceps are actually two independant bundles of muscle that start at different places but end at the same place and carry the same function.
The two muscle bundles of the biceps are the short head and long head.
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Barbell Curl
Biceps Exercise One
The Barbell curl is a great way to pump up those bicep muscles and start to see an increase in growth.
Equipment - Barbell bar and wieghts
Preparation - Hold bar with an under hand grip about shoulder width apart, keeping your elbows in to your side.
Movement - From a resting state where your arms are holding the bar while at full length raise the bar towards your chin by bending at the elbow. You may notice your elbows move forward slightly, this is natural and should happen. Once completed return to the start position and repeat.
Complete 5 sets on a weight where you can complete 8 reps.
Equipment - Barbell bar and wieghts
Preparation - Hold bar with an under hand grip about shoulder width apart, keeping your elbows in to your side.
Movement - From a resting state where your arms are holding the bar while at full length raise the bar towards your chin by bending at the elbow. You may notice your elbows move forward slightly, this is natural and should happen. Once completed return to the start position and repeat.
Complete 5 sets on a weight where you can complete 8 reps.
Dumbbell Curl
Exercise Two
The Dumbell curl is a great exercise to isolate your biceps so you can work your arms individually as we generally have one arm stronger than the other.
Equipment - Two Dumbbells of desired weight
Preparation - Stand with dumbells to the side of the body with palms facing in and arms straight.
Movement - Individually raise one dumbbell rotating the forearm so the palm faces the shoulder, stop the movement when the forearm is vertical and lower back to the starting position, do the same with the other arm and repeat.
Complete 5 sets on a weight where you can complete 8 reps.
Equipment - Two Dumbbells of desired weight
Preparation - Stand with dumbells to the side of the body with palms facing in and arms straight.
Movement - Individually raise one dumbbell rotating the forearm so the palm faces the shoulder, stop the movement when the forearm is vertical and lower back to the starting position, do the same with the other arm and repeat.
Complete 5 sets on a weight where you can complete 8 reps.
Preacher Curls
Exercise Three
The preacher curl is a concentrated version of the barbell curl giving good form through the movement and reducing the chance of bad movement through the exercise.
Equipment - Barbell, weights and preacher bench.
Preparation - Sit at the preacher bench and put your arms on the pad in front holding the barbell with an underarm grip in front of you.
Movement - Lift the barbell up till the forearm is vertical and always keeping your arms with the back of your upper arm on the pads of the preacher bench. Once the barbell is lifted return to the start position and repeat.
Complete 5 sets on a weight where you can complete 8 reps.
Equipment - Barbell, weights and preacher bench.
Preparation - Sit at the preacher bench and put your arms on the pad in front holding the barbell with an underarm grip in front of you.
Movement - Lift the barbell up till the forearm is vertical and always keeping your arms with the back of your upper arm on the pads of the preacher bench. Once the barbell is lifted return to the start position and repeat.
Complete 5 sets on a weight where you can complete 8 reps.
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DISCLAIMER
When carrying out biceps exercises, like with any exercise regime, it is important to seek the advice from your Doctor to ensure you are in a physical state to start exercising.
It is important to only lift weights where you can carry out the exercise movement correctly. If you try to lift weights heavier than you can actually carry out the movement correctly then injury could be expected.
It is important to only lift weights where you can carry out the exercise movement correctly. If you try to lift weights heavier than you can actually carry out the movement correctly then injury could be expected.
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