Almost every day... Without fail... Someone sends me an email request about bicep exercises.
The song is always the same... "how can I make my biceps bigger?"
Then the guy will go on to tell me that he's doing twenty sets of attention curls, followed by twenty sets of dumbbell curls and a few more light sets to precisely get the pump.
That's what most guys do. And most guys will never stretch the tape quantum beyond 16 inches.
So today, I'm going to give you some tips that you can use to build sleeve-stretching biceps.
Tip #1: Stop Torturing Your Biceps
Your biceps are a relatively small muscle group. They are no where near as large as the muscles in your legs, back and chest.
So why would you expect your biceps to be able to recover from the exact same workload that you levy on larger muscle groups? It doesn't make any sense.
Because the biceps are a smaller muscle group, you need to work them hard and brief... And then let them recover. I suggest no more than three training sets for your biceps.
Tip #2: You Must Pick The Right Exercises
I don't know why... But people seem to love the attention curl. Yet... It's one of the least efficient bicep exercises. Why? Because this practice severely limits the amount of weight you can use.
The most efficient mass construction exercises are the ones that allow you to safely move the most weight. That's why squats are a good mass-builder than leg extensions.
So when selecting bicep exercises... Remember that you should be finding for exercises that will allow you to safely move the most weight.
With that in mind, here are my top four bicep exercises.
Best Bicep practice #1: Weighted Chin-up
This is the grand-daddy of bicep exercises. And for good reason. This practice allows you to use the most weight. Plus, this practice recruits extra muscle fibers because it involves moving your entire body instead of just moving your hands.
Do achieve a weighted chin-up, place your hands on the chin-up bar relatively close to each other. Your palms should be facing you. Then naturally pull your body up. When you can do ten reps or more, it's time to get a belt and start strapping some weight to your waist.
And when you're knocking out chin-ups with 90lbs nearby your waist... Your biceps will be just about as big as they can get.
Best Bicep practice #2: friction Barbell Curl
Not many people know about this practice but it's one of my personal favorites. It's performed just like a typical bicep curl... Grab a barbell and curl it. But on the way down, I want you to drag the bar down the front of your shirt. This will force your elbows back and make the negative quantum of the practice a tiny more efficient.
Best Bicep practice #3: Cable Curl
I don't do this practice too often but I will rotate this practice into my habit when I stop development expand with the other exercises.
Attach a right bar handle to a low pulley motor and naturally curl the bar. To make the exercises more difficult, bend slightly send at the waist straight through the entire movement.
Best Bicep practice #4: Preacher Curl
This is another favorite of mine. It doesn't need much explanation. You must have a specialized preacher bench to achieve this exercise. naturally sit at the preacher bench, drape your arms over the padding and curl the bar. I prefer an Ez-curl bar for this exercise. Also, I prefer to keep the rep count higher on this practice as I personally see good results with higher reps.
If you haven't been able to make your biceps grow, give these exercises a try. Remember, the most foremost thing is to consistently get stronger. If you start out curling 100lbs and can add just two pounds to the bar every week, you'll be curling 200lbs in less than one year. And you'd good believe your biceps will be huge when you make that kind of jump.
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