The Big Biceps brachii (It’s simply called the Biceps) is one of the prominent muscles of the top of the arm which acts on both the shoulder joint and the elbow joint. Therefore this is the most favorite of all. Biceps has two muscles – Biceps brachii and Biceps brachialis.
It consists of a two-headed – Long head and Short Head.
Best exercises of each muscle part for Men and Women
The long head of the biceps brachii muscle is the largest of the two muscle bodies that form the entire biceps brachii muscle.
• DB Incline Curl
• Barbell EZ bar curl
• DB Preacher curl
• Barbell curl (both heads)
• DB Incline Curl
• High Cable curls
• Rope Curls
• Wide grip Barbell curl
• Laying Cable curls
• DB curl outward
The brachialis muscle is a big muscle below the biceps brachii. It connects the shaft of the humerus (upper arm bone) to the elbow bone (longest forearm bone) and is that the strongest flexor muscle of the elbow.
• Plate curl thumb upward
• DB Hammer Curls
• Rope curl thumb upward
• DB concentration curls neutral grip
5 Most Common Problems of Biceps workout
How to get about building biceps is perhaps one of the most inquired about queries out there these days. After all, which guy wouldn’t want to have an impressive pair of strong muscular arms with tall peaking biceps peak out of them? Or biceps that women go crazy for. The stereotype of a guy who works out at his gym has always been a huge guy with bulging biceps doing bicep curls.
This muscle group is probably the only one on the human body which has earned itself scores of nicknames such as ‘Guns‘, ‘Pythons‘, ‘Thunder and Lightning‘ and the ‘Rockweillers‘ to name a few. Also, it doesn’t matter what kind of a guy you are – fat, skinny, health-conscious or simply lazy, there is not one group of men who would turn down an opportunity to enhance these muscles and flaunt them! Especially to women who like feeling on them.
Gone are the days when bulging biceps were only for professional bodybuilders and weightlifters, these days almost anyone can read up stuff on the internet or join a local gym and start on a strict work out regime to pump their arms. It has now become an obsessive addiction and has guys even carrying their weights with them on business trips so that mere meetings and presentations do not break their workout regime!
However, long believed notions that the longer you spend slogging it out with your weights the bigger your bicep is not really true. While that may work for a short-term solution, it’s not a sound long-term training strategy. Sooner or later, when the stress placed on the targeted muscle becomes more than the muscle can recover from, your body will start to suffer from overtraining. When that happens, muscle growth stops and injuries occur.
Another problem, which is common, is that, no matter how many exercises some people do, their arms stay about the same size. Why? Well, it’s generally from training the wrong way.
5 of the most common problems with bicep training are examined in the text below combined with a step-by-step program to take your bicep peak to new heights.
Problem #1 – More is not always better
The first thing to remember always is not to overwork the muscles and this rule applies to your biceps as well. You only need to work out twice a week, incorporating 3-4 sets of 4 to 10 reps (10-8-6-4) each, in order to see the results. When you ‘over train’ yourself, you’re not allowing your muscles the time they need to rest and build back and are therefore prone to injuries. Contrary to what you may assume, operating your biceps too repeatedly per week will actually deprive your results.
The way to build massive powerful biceps is by lifting additional weight. You cannot expect to do 3 sets of curls with a lightweight quantity of weight and see any growth. You’ll need to add on an extra pound or two and push yourself with heavier weights to get the results you’re looking for.
Problem #2 – Look at me! Am I looking good?
This problem goes hand in hand with problem 1. Most men like to see themselves in the mirror whereas training and so are ready to be extra fascinated by noticing how they appear while training instead of training itself! This narcissi character won’t do any smart at all. Though training for a considerable period of time at the gym will cause your biceps to peak up for sure, as well as get you admiring glances, the honest truth in all of this is that the longer you keep at the weights in this fashion, the higher the chances are that you will ‘over train’ and wear your muscles out.
Also, if you try doing this with weights that do not overload your muscles and emphasize an increase in your strength, your biceps will deflate quickly and your “look” will vanish leaving you with no muscle growth at all and a whole lot of wasted time spent at the gym!
Problem #3 – All round increase in strength V/S Peaked biceps-only
Another problem many guys are faced with is that whether to work on the biceps only or go in for chest, back and shoulder exercises too? All they know is the end result – have well-built arms and look spanking good. Working more on your chest, back and shoulders will increase your strength overall and will also beef up your biceps. This all-round work out will be more proportional and you will not have to worry about having strong well-built arms with a thinner body. Simply focusing on the biceps all by itself will have to feel tired and drained by the end of it and with a lesser developed chest and back.
It is advisable to gradually increase the weights on your rowing, pull-ups, and chin-ups, as well as other common back and shoulder exercises and your biceps, will gradually develop along in a proportional manner.
Problem #4 – Using the same bicep exercises every time
The most common of all recommended exercises to building your biceps are barbell curls and dumbbell curls. 2 sets of 5 – 8 reps of barbell curls along with standing dumbbell curls – 1 set of 5 – 8 reps should start you off properly. These sets undertaken seriously and regularly will produce results in a short span of time. However, one should remember that if continuing with the same set of exercises, week after week, one should gradually increase the weights and reps to see effective results and actually the growth of muscles.
One can try to build the barbell curls up to 110 pounds (appx. 50kg) approximately, and undertake a few slow-speed sets with these, and your dumbbell curls to up to 50 pounds (appx. 22.6kg) or so, doing these in slow-speed sets too. This will gradually tone your arms and will enhance muscle growth.
Once you reach this stage of barbell curls of 110 pounds (appx. 50kg), you would be ready to variant your exercises to involve the bar too. Initially, you can start off by reducing the weights a little to get you accustomed to the rig, but then gradually you will have to build up the weights to the 110-pound level in order for the exercises to be effective.
Bicep Exercise 1: Place your elbows outwards, using a super-close grip, thereby stressing the outer portion of your biceps. Do this a couple of times.
Bicep Exercise 2: Next, you will “stress” the inner portion of your biceps by taking a super-wide grip on the bar and digging your elbows into your side without moving an inch.
Bicep Exercise 3: The brachialis and brachioradialis are the last in focus in this set of bar exercises. You are advised to stick to common hammer curls and reverse curls while doing this particular exercise.
Problem #5 on biceps – Being too easy on the muscle
For guys training to build their biceps, it is important to know and understand the concept of training a single group of muscles in isolation to the rest. Not understanding this simple, basic truth can lead to fatigue and over-trained muscles. Biceps are a group of muscles that are highly responsive to strain/tension on them.
Therefore, continuously concentrating your efforts on this little group without any sloppiness, or swinging motions whilst you are exercising will produce the results you are expecting in a short time and which will also lead to actually muscle growth of the biceps. Swinging while exercising or sloppy exercises will spread the tension around the muscle groups and therefore the biceps are “spared” from feeling the full force of the tension.
Whilst exercising, the bar should be kept constantly moving, without pausing at the top or bottom, focusing on squeezing the bar and never stopping for regular rests in between until the set is over. The goal of sticking to such a rigorous manner of exercising is to not allow any oxygen into the muscle, which will then create a spike with your anabolic hormones to promote muscle growth. Trainers can also resort to a slower – 3-2-3-1 or 4-2-4-1 tempo to achieve desired results in bicep muscle growth.
Top 13 secret tips for Building Big Biceps that drive Women Crazy
The craze of building big biceps is unbelievable. I see so many guys going to the gym every day, and doing endless amounts of bicep work, all kinds of curls, barbell curls, biceps curls, dumbbell curls, concentration curls. The tragic factor is these guys seldom work any other muscle at all, and when a couple of months, they appear constant, they do not look any bigger, and their biceps stay the same size.
I’ve gotten so many e-mails of people not seeing progress with their biceps so I decided to make a post giving tips on how to build big biceps. Everybody wants to have ‘big guns’. As I already mentioned some tips with the common mistakes here are the rest 13 tips.
Big Biceps Tip #1 – Hit ’em From All Angles.
The bicep muscle is made up of two main muscles. To keep things simple I’ll just refer to them as the inner bicep and the outer bicep. The best thing is more bicep exercises allow you to work both parts simultaneously – which is the best part for us.
In order to build big biceps, you have to hit ’em from all angles. This means you have to make sure you train your lower bicep (the part closest to your forearm), your outer bicep, your inner bicep (the part that’s closest to your chest) and your upper bicep.
Make sure when you workout your biceps you train all of its parts if you want to build bigger, stronger and more massive biceps fast. The key to building “fuller” biceps is training each part “specifically”. So be sure to do exercises that work out every part of your bicep individually and also exercises that work out all or most of your bicep muscles simultaneously as well.
Big Biceps Tip #2 – Focus On Form First.
This is key for the weight training period, focus on your form first. If you focus on “doing” the exercise correctly, big biceps will definitely follow.
When you do not use proper form, you don’t stimulate the “deep” muscle tissues needed to build massive biceps. With the poor form, you actually start using other muscles instead of specifically targeting the one you want to train (your biceps).
Remember, it’s not quantity but quality. Just think about it, you could lift 35 pounds (15.87 kg) 10 times with poor form or 35 pounds (15.87 kg) 5-6 times with proper form, and you would notice much better results with the latter example. So remember, focus on your form first and big biceps will follow soon.
Big Biceps Tip #3 – Don’t Cheat – “Only When You Have To”.
When you’re training your biceps, it’s important “not to cheat” only when you have to. Cheating on your biceps is so common and odds that are you have been doing it or will do it if you do not pay attention.
Remember to lift the weight “by your biceps” and only with your biceps, don’t throw your shoulder into it to assist you with the workout. In order to build big biceps, you have to do isolate the bicep, which means only use your biceps to complete the reps.
So when do I cheat? – Well, unless you have a trainer while you’re doing bicep workout, you can get away with cheating but only in one situation.
And that situation is when your biceps have already failed. In other words, once you have worked your biceps to failure and you’re trying to complete more reps, then you can cheat your way through 1 or 2 more reps. but only when your biceps have failed “using the proper form” are you allowed to cheat.
Big Biceps Tip # 4 – Do not Train your Biceps muscle Too much.
Your biceps are one amongst the tiniest muscles in the body, and they need very little training, this can be the most common mistake that most trainees do. Don’t work your biceps more than 2 times a week. Don’t do too many sets for the biceps, 3 exercises with 3 sets each are sufficient and even more than sufficient in order to build big biceps, so don’t do more than that in a single exercise session.
Big Biceps Tip #5 – Do the Biceps exercises with Strict Form.
Don’t cheat, leave your ego at the door. Don’t jerk nor swing the weight, carry it in a controlled movement.
You’re not cool if you keep tons of weight and you are swinging your whole body like you are performing some crazy dance, you are not going to impress the lovable cardio bunny by doing that, on the contrary, you’re going to get ridiculed for what you’re doing.
Strict form builds huge biceps, it’s okay to cheat a small amount on the last rep or 2, but the bulk of the reps have to be compelled to be finished strict form in order to build big biceps.
Big Biceps Tip #6 – Work in the 6-12 rep range.
It is proven to be most effective for putting mass in most people, although there are some rare exceptions.
Big Biceps Tip #7 – The biceps tend to easily adapt to training routines.
Change your workout routine every 4-6 weeks, and alternate the exercises you’re doing.
Big Biceps Tip #8 – If you’re not finding success with your normal biceps workout.
Then try working your back and your biceps on the same day. First work you back with heavy compound movements like deadlift, pull-up, rows, close-grip chin-ups, and at the end add 2 isolation biceps exercises (3 sets each) to your workout. This way you exhaust your biceps indirectly by doing some compound exercises for your back, and then hit it directly with isolation exercises. This builds big biceps. Look at the powerlifters, they do tons of deadlifts, squats, pull-ups, chin-ups, they NEVER do any curls or isolation exercises for the biceps, and they’ve all got huge arms.
Big Biceps Tip #9 – Concentrate on the Eccentric movement.
The eccentric (negative) movement is the movement done when you’re lowering the weight, from the endpoint of the movement to the starting movement. It’s not simply necessary to lift the heavyweight, however, the way in which you lower the weight back to the beginning position is also necessary and usually unnoticed. Lower the weight during a controlled fashion and focus on your biceps whereas doing so. Most trainees neglect the negative portion of the movement and simply drop the weight down as quickly as possible.
Big Biceps Tip #10 – I’ve found the following biceps exercises to be effective for building big biceps:
A close-grip chin-up (compound exercise), barbell curl, dumbbell curl, incline dumbbell curl, incline hammer curl.
Try to squeeze in a couple of those in your routine.
Big Biceps Tip #11 – Try to Squeeze Hard at the top of the movement.
Squeeze/flex your biceps at the top of the movement works the biceps more thoroughly and puts more strain on it, which results in more size on the biceps.
Big Biceps Tip #12 – Rest 40-60 seconds between sets.
60 seconds rest is sufficient when operating the biceps. Giving solely a minute rest between sets does not let the biceps cool off, therefore you are fatiguing them a lot of with every following set that’s done. The 1-minute rest between sets also seems to produce a great pump in the biceps, which is the ultimate feeling of satisfaction.
Big Biceps Tip #13 – When doing barbell exercises try to tight gripping the bar with the thumb under the bar.
You usually wrap the thumb over the top of the bar, this time place it beneath the bar, this time put it underneath the bar. Experiment a bit with this kind of grip, it tends to give out better isolation in some cases, and a greater overall feel in the biceps when the biceps are worked.
After you applied the 13 tips I listed…your sleeves are probably getting tight, so go out and buy yourself some new shirts… you deserve it!.