Ramp Up Your Biceps Training
Have you been training your biceps more than anything else but are still not seeing results? Possibly a few tweaks to your workout will help your biceps grow big.
Biceps are a compact muscle group so they are simple to target for growth. Many body builders do not know how to successfully build their arms, but when you start using some essential biceps training techniques, you will get giant biceps. This article is specifically about a biceps routine, if you want to know about building all the muscle groups, see the article on this page.
Do not overtrain your biceps and focus on correcting the frequency of your workout. The effectiveness of your biceps workout is diminished when you overtrain. To avoid this, use only one targeted workout consisting of six or more sets concentrating on the biceps only once a week. Using your biceps when doing other exercises during the week is okay, as long as you only isolate the biceps once a week.
Use your full range of motion when you isolate your biceps. Bodybuilders often think lifting a large weight is the only way to get big biceps, even if that means only using a small range of motion - not lifting all the way up or extending all the way down. This shortened motion keeps the arm from growing because all the muscles of the bicep are not used. Your arm should be fully extended at the beginning of your exercise to work all the biceps muscle fibers. To make sure your arm is fully extended, briefly flex your tricep once the arm is down - you can only flex your tricep if your bicep is fully extended.
Now that your arm is extended, check on the position of your wrist. This is not the time to do the “wrist curl” - bending the wrist toward the forearm. Stress on the bicep is eased and transferred to the forearm when you perform the wrist curl at the bottom of your movement. The wrist curl can be performed separately if your goal is big forearms, but for big biceps make sure your wrist is locked with knuckles facing the ground when your arm is extended.
The top of the move is where you want to give the biceps some extra burn by squeezing the muscle for 1 - 2 seconds and tilting the wrist toward the forearm. Doing this will pump blood, water and lactic acid to the muscle. During rest these will be used to repair muscle fibers and build muscle mass.
There is one more technique to get maximum supination and improve your range of motion if you use a straight bar. This technique will not work with the EZ Curl bar or dumbbells. With a straight bar, use a thumbless grip. Put your thumb on the same side of the bar as your fingers. Your pinky will be slightly higher and pointing in more toward your shoulder than it would be if the thumb was on the other side of the bar. This will give you a better contraction at the top of the curl. You work the forearm muscles - without reducing stress on the bicep - by gripping the bar harder.
For some tips on how to improve your entire workout, see this article or for a routine that gets you in and out of the gym in 45 minutes see Learn About the Best Way to Build Muscle.
Tags: Biceps Training, Biceps Workout, bigger biceps, Build Biceps
