Your bicep workout is so very important if you want the show and go muscles… bring the guns out, ready for the gun show? Let’s see those gorgeous biceps people!
you want an exercise that targets full range of motion then the preacher curl
will help you develop a well-rounded bicep. The reason for this is since your
palms are facing up, you will get the benefit of supination, which peaks up the
outer head of the biceps during full flexion, and this exercise is very
effective with developing thickness through the central section of the bicep.
Your biceps are known as the biceps brachii and there are two parts to these gorgeous dudes. The long head is located on the outside of your arm and this guy is responsible for giving the bicep its peak; the short head is located on the inside of your arm and is responsible for the thickness of the bicep. Both of these heads work in unison as one muscle.
The upper arm consists of your biceps and triceps. Just remember… that the triceps account for a very large part of the upper arm so don’t neglect your triceps workout day.
Tasks at hand for your biceps is to flex your elbow, which
will move the forearm towards the shoulder and also supinates our forearms so
we can turn our hands either in a palms up position or a palms down position.
To obtain growth in your biceps you must increase your training load, in other words… bump up the poundage that you do with each set. Make sure you get enough reps in and have consistency in your workout plan. When this happens then your guns will be locked, loaded and ready for some serious flexing action.
Always be in the market to shock those awesome biceps by varying your workout and switching it up from time to time. Remember, we don’t want any plateaus creeping up and hindering your success… we want to deter discouragement and increase your success. So, get ready to punish those bad boy biceps and get ready for some big time success with your bicep workout.
If you want bulk do 3-5 sets with 5-8 repetitions (reps), if
it’s tone your after… do 3-5 sets with 15-20 reps and if your after the combo
then 3-5 sets with 8-15 reps will do you fine.
During your bicep workout, be sure to train both heads equally so you will obtain a well-rounded look to your bad boy stun guns… also be sure to have controlled form. Don’t allow your body to swing and be sure to keep your elbows tucked into the sides of your body throughout your bicep exercises, act as though your elbows are super glued to your sides. This rule applies to any close grip bicep work, it won’t apply to wide grip work.
Keep in your forethoughts that the keys to success are…
consistency and motivation, the kind that resonates from deep within the soul
and core of who we are and what we want to accomplish. Live in the moment,
connect with your workout, become the workout and you will become great, just
like a masters painting.
To work the different heads of our biceps effectively, we need to use different grips when we are performing our bicep exercises.
When I work biceps, I always like to begin the workout with a
close grip and as I proceed throughout the individual different exercises, I
then graduate my grip wider. The preacher curls have the closest grip, with
these I have a narrower than shoulder width grip. Next up is cable hammer
curls, on these I use a shoulder width grip. Last but not least is wide grip
standing barbell curl, I try to use a wider than shoulder grip on these.
Below I have included some of my favorite exercises to give
you a little push towards getting started with your bicep workout. This way we can jump start our success to obtaining those bad boy biceps, I
hope you enjoy them. Now it’s time to get mean and lean, tuff and buff. Let’s
Don’t compare your muscles to other peoples muscles… not everyone has the same genetics or muscle structure, go with what you have and run 100% maximum effort toward making it better. Do this for you.
last thought… you will be successful because this is a case of mind over matter.
As soon as you decide that you have the mind and will of living this new and
healthy lifestyle, the only thing that matters is reaching your goal. Because
your mind and will are strong… you will achieve greatness with your bicep