Best Bicep Workouts for Mass Building

Best Bicep Workouts for Mass Building

By Jason, CSCS

There ' s no pessimistic 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 momentarily roll up your sleeves and give your best pose to grandstand play off your guns. Big bicep peaks are fully conceivably the ultimate beach muscle. Everyone loves them.

Most people love to train biceps, flexing their arms with pride at the point of every set, finally not always seeing the obliging 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 sundry 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 action 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 foreign head

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

Presently 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 supplementary parts of the bicep are called brachialis and brachioradialis. These are little muscles on the face of the bicep that help with elbow flexion. Regularly 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 locus and hit one part more than the others.

Functions of the Biceps

In succession to correctly train the biceps is necessary to penetrate their function and movement patterns. The biceps is tri - accentuate, 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. Apprehensive these two functions makes conniving a bicep workout plan a little easier. The biceps also helps provide 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 incontestable you enclose these movements in your program and you will be on the right course.

Key bicep workout programing tips: pull heavy weight, build lots of chin ups and rows movements with your hands more than shoulder wideness apart, hits the surface head, to hit the inner head hands are placed closer than shoulder broadness, 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 scope someone who can motion lots of weight in these lifts without big arms.

So be inarguable to accommodate lots of pulls in your program. That will be discussed in numerous article. For now we will nerve center on the biceps.

Barbell Curls

If you are looking to core 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 draw. Just hold dear to keep the elbows in penurious to the body and to go heavy.

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

Other variations incorporate:

* ez bar curls

* veracious bar copy curls

* different grips, wide or closeHammer Curls

Hammer curls are sound to work the inner heel of the biceps more than other curvy variations. To get 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 sand grip shaft on it.

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

Emerge as Curls

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

Complementary to the standing dumbbell curl. Grab a brace of dumbbells. Sit back on an incline bench dumbbells dispatch at arms length on each side of the bench behind your body. From here do your regular undulating motion.

Lecturer Curls

The best movement for the Inner Head is the tutor curl. For this exercise sit on a bench with a orator stand. Mastery 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 Generally Should You Train Your Biceps?

Your biceps are small compared to other muscle groups thereupon do not need the the same locale and do not get the sam lenient of stress.

you can perform bicep exercises up to three non - consecutive days a spell. Two days a moment is a better alternative. Be real to have at rudimentary 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

Perhaps today you did chin ups and close grip pull downs

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

* Hammer Curls - 2 sugar 15Biceps Workout 2

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

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

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

Train hard.

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