Bodybuilding Workout

Posts Tagged ‘Build Biceps’

Are you not seeing the results you need from your biceps workout?  Possibly a few tweaks to your routine will help your biceps grow big. 

Biceps are a compact muscle group so they are easy to target for growth.  Some essential biceps training techniques will help even experienced body builders get bigger arms.  This article is specifically about a biceps routine, if you want to know about building all the muscle groups, see this article. 

Do not overtrain your biceps and concentrate on correcting the frequency of your workout.  Overtraining  the biceps actually reduces the effectiveness of your workout.  To avoid this, use only one targeted workout consisting of six or more sets concentrating on the biceps only once a week.  Your biceps can be exercised during your other workouts in the week, but they should only be isolated 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 biceps exercise should begin with your arm fully extended to use all your biceps muscle fibers.  If your bicep is fully extended, you should be able to briefly flex your tricep..

Check your wrist position once your arm is fully extended.  This is not the time to do the “wrist curl” – bending the wrist toward the forearm.  Curling the wrist at the bottom of the move relieves the stress on the bicep and puts it on the forearm.  The wrist curl can be used as a separate exercise 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 a little extra burn by squeezing the muscle for 1 – 2 seconds and tilting the wrist toward the forearm.  The extra move will pump blood, water and lactic acid to the muscle.  During rest these will be used to repair fibers and build muscle mass.

To get the best supination and expand your range of motion, there is one more technique you can use if you use a straight bar.  This technique won’t work with dumbbells or the EZ Curl bar.  Don’t use your thumb when you grip with the straight bar.  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 opposite side of the bar.  This will give you a better contraction at the top of the curl.  You have to grip the bar tighter to keep it in your hands, so you work [your forearm more.

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 click here.

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