Everyone wants big biceps!
Let’s face it, big biceps are very sexy on both men and women.
When you’re out with your friends and you tell people you’ve been working
out, they will always ask you to flex your biceps! It’s kind of a measurement
of how powerful and muscular you are. If you have big biceps, think of
how good you’ll look in the summer wearing a tank top or cut-off sleeves!
Now imagine your big biceps with a tan! Definitely an eye-catcher.
The perfect bicep has muscle mass,
a high peak, great shape and clear definition and separation. Of course
you have to develop your triceps too, in order to have awesome arms! Biceps
have two heads, triceps have three. The ideally proportioned arm is usually
one-third bicep and two-thirds tricep.
To build mass, you want to do heavy
barbell curls. It is okay to do cheat curls as long as you’re careful not
to throw your back into it too much. That’s a sure way to injure yourself.
Muscle size comes from lifting heavy weights. For length and lower thickness,
incline dumbbell curls are good. These help to stretch the biceps to their
max. Strict movements like ‘preacher’ curls or curls with the ‘Armblaster’
allow you get full extension, which is important as well. Dumbbell curls
help develop shape and size and are not meant for going that heavy.
When working biceps it is also important
to change hand positions as often as possible. You need to twist the wrist
as well as lift and curl when you are doing dumbbell curls. It is also
important to change the grip of your hand on the bar during barbell curls:
close grip, wide grip, and medium grip. For separation and definition,
high set training and super sets are essential.
Switch up your routines as much as possible so you don’t get bored and neither do your muscles!
Here are two sets of exercises for each bicep work out:
- Barbell curls and incline dumbbell curls.
- Dumbbell curls and cable curls.
- Cable curls with straight bar and hammer curls.
- Dumbbell curls and preacher curls.
- Barbell curls and close grip cable curls with straight bar.
- Barbell curls, medium grip and hammer curls.
These routines have worked for me
and many of my bodybuilding friends. Do four to five sets per exercise
totaling eight to ten sets.
Remember two exercises per work out. Keep
between four and six reps during heavy sets and keep your reps between
ten to fifteen for lighter sets. Don’t forget to drop set during your bicep
work out. This means that after a heavy set drop the weights and continue
the same exercise with lighter weights until you hit at least twelve to
fifteen reps. Good luck building perfect biceps! And don’t forget to for
the burn!
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