Biceps
- Building Big Biceps
Armed and Dangerous
Pipes. Guns. Bazookas. Take your pick.
Grab your weapon of choice.
This common weight room jargon refers to the muscle
that separates your elbows from your shoulders, those
bulging beauties known as your biceps.
Although biceps are considered a small muscle group,
smaller than say the chest, legs, or back, their importance
within a hard-core bodybuilder's physique is undeniable.
The double-bi pose is among a bodybuilder's favorite.
Of course, before you go carving them into oblivion,
it is most imperative to amass the mass on your arms.
You cannot shape what you don't have.
Big Biceps Exercises
Here are a couple of biceps-blasting
exercises designed to load up those guns for the big
showdown:
STRAIGHT-BAR CURLS: Take a straight barbell
and load it up with considerable weight, holding it
in your hands with your palms facing upward. Have your
hands at shoulder width as you lock your elbows into
your sides. Slowly curl the bar toward your torso, squeezing
the biceps during the range of motion. Hold at the contraction
for a beat, then slowly lower the weight toward the
starting position, as you concentrate solely on the
negative movement. Visualize your biceps tearing up
with each repetition. Repeat the process, cranking out
3 sets of 10 reps.
ALTERNATING DUMBBELL CURLS:
You can do these either standing upright or sitting
on a bench. Take a pair of dumbbells of considerable
weight and hold them at your sides so that your palms
are facing your legs and your thumbs are facing outward.
Slowly curl one arm toward your torso, turning your
arm in so that your palm iacing upward. Squeeze your
biceps during the contraction. As you slowly lower the
weight toward the floor, your other arm should begin
curling the weight toward your torso, repeating the
motion. Do 3 sets of 10 reps on each arm.
Of course, your gains will be minimal without the use
of effective form. Do not swing your back or move your
elbows during the range of motion.
Generate optimum workouts to achieve maximum results.
Average increase in strength of 70.2% in 30days. >>
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