Personal experience - through training numerous clients and
myself - has shown me that certain biceps exercises are superior to
others. The best biceps movements, collectively known as the
"mass-builders," are those that provide the greatest stimulus across
both the long and the short heads.
Therefore, using the four exercises shown in this article -
the standing barbell curl, one-arm preacher curl, incline
dumbbell curl and hammer curl (in my experience, by far the best
for building massive size) - will help you to achieve your size building goals
at a faster rate.
Isolation exercises, such as various cable and machine
movements, do have their place, especially as a contest approaches and one
wants to etch more detail, or when a bodybuilder has sufficient mass and seeks
to create more definition, but for building a good base of solid muscle they
are largely unnecessary and it is best to stick with the basics initially to
build the best foundation.
In addition to building great biceps size, the basic exercises
will also create the type of shape your biceps will adopt (which is largely
determined by genetics) as they will stimulate a greater cross-section of the
muscle. Here are the best exercises, an explanation on how to perform them and
they reason why they are used.
1. BARBELL CURL
The biceps curl can be performed a number of ways: standing with
dumbbells (both hands curling or alternating), one arm resting on inner thigh
as with the concentration curl, preacher curl variations (including the one arm
version featured in this article) and seated with dumbbells.
Given the main role of the biceps is elbow flexion, the logical
movement for stimulating the most amount of muscle in this region is the curl,
and the most basic of all the curling movements is the standing barbell
version, universally known as the greatest biceps exercise ever.
TO PERFORM
·
Hold bar with a shoulder-width grip, with arms straight toward
the floor and elbows locked an inch from your sides.
·
Curl weight toward the chest, while keeping the elbows and back
fixed.
·
Contact the biceps as the bar reaches the front of the chest.
·
Resist weight as it slowly lowers to the floor for a full
stretch.
2. ONE-ARM DUMBBELL PREACHER CURL
This exercise could be considered an isolating movement as it
really focuses stress on the peak (which is found on the short head and is
genetically determined) and adds to fullness at the lower portion of this
muscle. However, as mentioned it does add to fullness and I have found it to be
one the best movements for enhancing overall size.
TO PERFORM
·
Using a regular preacher bench, hold dumbbell with an underhand
grip while locking elbow firmly in place in an extended position on the bench.
·
Slowly curl the dumbbell up, trying to touch the shoulder of the
arm being worked.
3. INCLINE DUMBBELL CURL
Another good overall mass builder (second only to standing bar
curls in my opinion) is the incline dumbbell curl. It allows one to achieve a
full range of motion while getting a maximal stretch at the bottom of the
movement. The amount of weight used will be less than with the bar curl, but
providing the form is kept strict it will produce an amazing pump.
TO PERFORM
·
Lying back on an incline bench, hold two dumbbells with arms
extended down and back.
·
Curl the dumbbells up and out with both hands, being sure to
turn the wrists as the weights are raised.
·
Slowly return to start position.
4. HAMMER CURLS
The hammer curl, although not strictly a biceps exercise, will
develop the brachialis, lending a greater degree of overall size to the biceps
area. The brachialis, the strongest flexor of the elbow, runs along the side of
the upper arm and comprises much of the lower biceps area.
It conveys the impression, in those with full development, of a
tennis ball stuck under the skin between the biceps and triceps. Developing it
to its fullest will help to push the biceps up therefore creating the illusion
of a peak, and fill out the lower portion of the biceps, providing overall
thickness in this area.
TO PERFORM
·
With elbows fixed at the side of the body, place the palms in a
neutral position (palms facing one another).
·
Curl the dumbbells up, the same way you would for a regular
dumbbell curl.
·
Lower dumbbells slowly and repeat.
A PROGRAM FOR MASSIVE GUNS
For the past nine months my biceps program, based on the four
exercises above, and following similar principals to the ones featured in this
article, has produced my fastest results ever. With this routine I managed an
increase of one inch on my upper arm circumference, taking my measurement from
16-to-17 inches, an excellent result for someone with 15 years training
experience.
The program outlined in this article is slightly modified - I
had used my program in the build-up to a bodybuilding shown - to meet the needs
of one who seeks primarily muscle mass and cuts, without the extra detail
needed for a bodybuilding show. I have used the following program to great
success on several bodybuilding clients.
The basic program for one who is in the beginning stages
involves training biceps once per week, but the second routine (also featured)
requires targeting them twice a week, and can be used by the more advanced
lifter.
PROGRAM ONE: BEGINNER TO INTERMEDIATE
The following program can be used either on the same day another
body part is trained (preferable in the evening, on the same day as back
training), or as the only program used on a given day. In both cases the same
rule applies: for optimal biceps development train them independently.
This will allow for a higher intensity workout and total focus
to be placed on the biceps. Training the biceps before a larger body part will
not solve this problem as training intensity for the larger grouping will be
diluted, and recovery time for the biceps will be limited.
Week One
1. Barbell Curl, 3 Sets (8-12 Reps)
2. One Arm Dumbbell Preacher Curl, 3 Sets (8-12 Reps)
3. Hammer Curl, 3 Sets (8-12 Reps)
Week
2
1. Incline Dumbbell Curl, 3 Sets (8-12
Reps)
2. Hammer Curl, 3 Sets (8-12 Reps)
3. Barbell Curl, 3 Sets (8-12 Reps)
PROGRAM TWO: ADVANCED
The
two days that comprise this program can be repeated over however many
consecutive weeks it takes to gain the desired results in biceps size and
shape. Various modifications can be made or the program can be continued
depending on the results one is getting. Various intensity techniques are
included to further stress the biceps.
These
techniques can be manipulated according to the lifters energy levels and
recovery abilities. Weight can be selected according to the number of
prescribed repetitions - lower reps will require heavier weight, while higher
reps will need lighter weight.
DAY ONE (MONDAY)
1.
Barbell
Curl, Sets 3 (8-12 Reps)
2.
Incline
Dumbbell Curl, Sets 3 (8-12 Reps)
3.
One Arm
Dumbbell Preacher Curl, Sets 3 (8-12 Reps)
4.
Hammer
Curl, Sets (8-12 Reps)
On the third set of each exercise use the rest pause method to
further stimulate the muscle. Upon reaching failure (usually at the 10th
repetition mark), rest momentarily (usually around 15 seconds) before
completing another rep. Complete three additional repetitions in this fashion.
This
rest/pause method will help negate the oxygen restriction associated with
sustained contractions, as it will assist with the removal of various waste
products, allowing for the higher recruitment of motor units and additional
repetitions.
With
one-arm preacher curls, use drop sets on the final set. Upon working to
failure, select a lighter weight and complete an additional 15 repetitions,
before selecting a final weight to finish the set with 10 repetitions. This
method will really push the blood into the muscle for that extra pump to
facilitate growth.
DAY TWO
(THURSDAY)
1.
Barbell
Curl, Sets 3, (8-12 Reps)
2.
Hammer
Curl, Sets 3, (8-12 Reps)
NOTE
Day
two serves as a lower intensity workout to further facilitate biceps growth
without contributing to over training. Studies have shown that a muscle group will require
training once every 3-to-5 days to continue the upward growth trend. However,
biceps get secondarily stimulated during back and, to some degree, chest
training and therefore require longer rest periods. It is advisable for a
beginner to train them only once per week.
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