By Arun Chase
Let’s face it, we all want guns of steel! They look great when you put your t-shirts on and girls like the look of them too! So how do you build huge biceps?
Well there are three key things you need to do:
1) Have your technique right
2) Choose the right exercises
3) Don’t overwork them!
Let’ look at each of these in detail so you know exactly what to do :)…
Here’s How To Ensure Your Technique Is Correct To Get Bigger Biceps
When you are working biceps, you are generally following one sort of motion, which is moving the forearm and the bicep towards each other, using the elbow joint, and then back down again!
All you need to do is make sure that the full weight is kept on the bicep throughout the set AND that your bicep gets a full all over workout! However for most people they find this difficult due to either bad instructions or following others who have bad technique.
Well, the best way to do this is to ensure you do NOT lock your joint, you use a full range of motion and you don’t allow anything else to take the weight off the bicep muscles!
That translates to:
a) On the downward movement of the exercise you must go to the lowest point you can but without locking your elbow. And when I mean lowest I mean lowest!! Don’t be lazy because its seems hard!!
b) When you bring the weight to the top of the movement, make sure you squeeze all the way up, stopping just before the pressure of the weight is taken off your bicep (you can see that because if you go to far the bicep softens and the pressure transfers to your elbows)
c) Never arch your back!
Loads of people don’t do the above 3, and wonder why they never got results on the biceps they wanted! Don’t be one of those people!
Here’s The Best Bicep Exercises…
From my experience, the best bicep exercises are the following:
1) Standing Barbell Curls
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- Stand straight, with feet shoulder-width apart and hold the barbell with your hands also shoulder-width apart. Keep your arms straight towards the floor but elbows not locked. That is your starting position.
- Curl the weight straight up, towards the chest, while keeping the elbows and back fixed.
- Contract the biceps as the bar reaches the front of the chest.
- Now lower the bar slowly toward the starting position (ready for the next rep), making sure you resist the weight as you come down.
- Repeat the movement till failure (choose a weight so that you tire between 6-10 reps)
2) Standing Dumbell Curls
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- Stand straight, with your feet shoulder-width apart, and hold a dumbell on each side of your body with your arms hanging down and palms facing towards each other. Keep your elbows close to your torso at all times and do not lock them. That is your starting position.
- Moving only your forearms, use your biceps to curl both dumbbells up towards your shoulders. As you do this twist your wrists so that your thumbs move away from your body. Hold at the top for a second.
- Now slowly lower the weights towards the starting position ready for the next rep
- Repeat the movement till failure (choose a weight so that you tire between 6-10 reps)
(p.s. You can do this one arm at a time, although this will allow one bicep a rest as the other curls, so I don’t recommend that, as you want to keep the pressure on both biceps throughout the set)
3) EZ bar Preachers Curls
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This is really good for lengthening your biceps. You need the EZ bar, and preachers bench for this.
- Place your arms on the preachers bench (with tricep touching the bench) shoulder width apart and grab the EZ Curl bar with both hands using an underhand grip.
- Slowly curl the bar upward as if you’re trying to touch your chin with the bar.
- Stop at the top, just before the biceps stop doing the work and before the full pressure is put on the elbows
- Slowly lower the bar, resisting the weight, and stop just before you lock your elbows.
- Repeat the movement till failure (choose a weight so that you tire between 6-10 reps)
P.S You can do this using one dumbell instead of the EZ curl bar, where you do one arm at a time. This is good if you find one arm is weaker than the other as it can help to solve muscle imbalances.
4) Incline Bench Dumbell Curls
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- Lie back on an incline bench which is at an angle of around 45 degrees. Hold a dumbbell in each hand. Let your arms hang straight down on both sides with your palms facing towards each other (ensure your elbows are not locked) . That is your starting position.
- Slowly curl both weights upwards as if to touch your shoulders.
- While you are curling the dumbbells, slowly turn your wrist outward so that your thumb points away from your body.
- Squeeze your biceps at the top of the movement and hold for a second.
- Slowly return to the start position read for the next rep
- Repeat the movement till failure (choose a weight so that you tire between 6-10 reps)
5) Dumbell Hammer Curls
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This is pretty much the same as the standing dumbell curls, but instead of twisting your hand, you keep your wrist locked.
- Stand straight, with your feet shoulder-width apart, and hold a dumbell on each side of your body with your arms hanging down and palms facing towards each other. Keep your elbows close to your torso at all times and do not lock them. This is your starting position.
- Moving only your forearms, use your biceps to move the dumbbells up towards your shoulders but whilst keeping your wrists locked. In other words yours palms continue to face each other as you curl up.
- Squeeze at the top for a second and slowly lower the weights towards the starting position, in the same manner, ready for the next rep
- Repeat the movement till failure (choose a weight so that you can do between 6-10 reps)
6) Dumbell Concentration curls
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This is really good for building the size of your peak!
- Sit on the end of a flat bench with your legs apart and lean forward slightly. Now grab a dumbell with your left hand and rest your elbow on the inside of your left knee and let your arm hang down (with your palm facing towards your other foot and making sure your elbow isn’t locked )
- Slowly curl the weight up while keeping your elbows in the same place against your knee and zero movement of your upper arm. As you are curling, twist your wrist to the outside so that your thumb points away from your body.
- Squeeze the bicep at the top of the movement for one second and then slowly return to the start position.
- Repeat the movement till failure (choose a weight so that you tire between 6-10 reps). Then do the same with your right hand.
7) Chin Ups
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If you can do chin ups, they really are one of the best bicep exercises.
- Grab the chin-up bar with a reverse grip (palms facing you) and your hands slightly more than shoulder width apart.
- Pull yourself up and try to touch either your chin or upper chest to the bar.
- Return slowly to the starting position and repeat until failure.
OVERALL, these 7 exercises are, in my opinion, the best bicep exercises you can do. But you will have to choose 3-4 of these for a workout (with 3-4 sets on each), and then change your routine every 4 weeks! i.e. One exercise in, one exercise out.
I suggest you start with the Standing Barbell Curls, Ez Bar Preachers Curl, Incline Bench Dumbell curls and Dumbell Hammer curls.
Please note you can do supersets if you are more advanced, and I look at this, in more detail in my full bodybuilding 4 idiots system.
Here’s Probably The Most Important Thing You Need To Know Though…
DON’T OVERTRAIN THEM! Your biceps are a small muscle group and are fully isolated in the above exercise routine.
They hence require a good long break to recover and grow. So don’t work them 3-4 times a week in a hope they will grow! In fact that could potentially reduce their size and risk injury!
So if you really want to see growth on them, do only one session focused fully on biceps in a week and no more!
And Here’s The Bicep Workout…
Look you’ll achieve those big guns too but only after you start with this…check it out:
1) 1 Workout a week, starting with Standing Barbell Curls, Ez Bar Preachers Curl, Incline Bench Dumbell curls and Dumbell Hammer curls.
2) Do 3-4 sets per exercise with weights where you tire after 6-10 reps
3) Every 4 weeks vary up the routine with different exercises as prescribed above.
Trust me this works! But make sure you follow the techniques I’ve set you to a tee!
p.s If you want more great workouts etc, and you haven’t got it yet, grab by Bodybuilding 4 Idiots Full Muscle Packing System by visiting the link below.
=> http://www.bodybuilding4idiots.com
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