Why Work The Bicep?
If there is one muscle we start with first in our weight training lives it’s the Bicep. The bicep workout is as american as apple pie, a six pack of Coor’s light, a ’57 Chevy, or a DUI. We start with soup cans when were little kids trying to get big like the guy in the milk commercial with the pretty girl on his arm. His big arm.
The Bicep has been a symbol of strength and masculinity since time immemorial. Possibly because in previous generations the arms were the first muscles to grow as they were the primary way of altering your environment. All men worked with their hands, and working with your hands made your arms grow.
The Bicep Workout
A good Bicep workout will involve hitting all the muscles of the biceps and upper arm flexor compartment from multiple angles. In addition, one must make sure to hit the exercises with the proper rep ranges for the exercise.
The Ideal bicep workout will give you a solid pump right out of the gate, then you hammer the fibers to oblivion with different rep ranges.
One way to do this would be to start out with 21s. Doing the bottom half of the rep for 7 reps, the top half of the rep for 7 reps and the total rep for 7 reps is a great way to loosen up the flexor compartment and get a pump going.
For strength I would then do the middle 50% of your range of motion with preacher curls. This is a great isolated bicep mass builder when you work the strength portion of the rep with 6-10 reps.
This is the meat and potatoes of the workout ad the only must do thing on here. Alternate grips each set so you work both the long and short heads with intensity, attempting to hit every fiber.
The next would be a Spider curl or Scott curl. Basically the arm hangs or is up against a verticle support and you curl dumbells until failure. With a strong contraction at the top. 12-15 reps is ideal with a squeeze. This is in place of concentration curls or certain machine curls, it doesn’t really matter which one as long as the hand ends near your ear and your doing one arm at a time. after you fail with a supinated grip switch to a neutral grip and finish out your set with hammer curls.
The best stretch move is incline db curls. Many people do these and there are a lot of different ways. A fun one is to put the bench at 45 degrees and then let your arms hang at your sides, they should not be right next to you but about 45 degrees, half way between being at your sides and making a T out of your body, Then curl the dumbbells into your shoulders. This works the stretch position.
Hammer Curls and Reverse curls work other parts of the flexor compartment, the Brachialis and the Brachio Radialis respectively. Both are critical for arm size. Since your stronger with hammer curls than any otehr curl you can always default to a hamer hand position when you fail on your bicep curls. Or you can throw them in at the end or beginning for a serious mass builder.
The reverse curls are not that strong as the biceps are completely deactivated in the prone hand position, none the less they are an excellent way to build your biggest forearm muscle, the brachio radialis.
For more on how a proper biceps workout should go click here!
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