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Rob Wilkins - Blasting Biceps - Heavy Metal Style!
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BLASTING BICEPS - HEAVY METAL STYLE!
By Rob Wilkins
Professional Member of the National Strength
and Conditioning Association (NSCA)

Visualize the intricate bicep development of Robby Robinson or Albert "Peak" Beckles. The awe inspiring mass and power of Arnold and Lee Haney, and the complete overall arm development of the man many consider possesses the most admired "Guns" in the history of bodybuilding, the first Mr. Olympia, Larry Scott.

In bodybuilding, nothing is as visually motivating as a well-developed set of arms stretching the limits of a short sleeve shirt. Developing immense biceps, with peaks like mountains and veins as thick as garden hoses are a top priority for many beginning bodybuilders, as well as the most advanced competitor.

Back to the real world. Many of us, regardless of the number of dumbbell and concentration curls we do, will never achieve the arm development of the celebrated champions mentioned above. Genetic makeup plays a major role in determining how well your body responds to weight training. Genetics aside, there are no excuses for not working hard and giving it your best effort. Through dedication and developing a "winners attitude," you can develop a set of awesome arms. So, let's get down to business.

The biceps are a small muscle group that comprises only 30% of your upper arm while the triceps comprise 70%. Since the biceps are so small they are very easy to overtrain and should not be worked more than twice per week. Also, in order to increase your arm size an inch, you will have to consider gaining between 10-15 pounds in your overall body weight.

Since there are a variety of arm exercises to pick from, it's important to focus on the basic exercises that will help you achieve the arm development you desire. We all have our favorite exercises for developing what we hope to be eye-popping biceps. The key to growth is finding exercises you enjoy, being constant with your training, and varying your routine. Some of the best exercises are barbell curls, EZ-bar curls, alternate dumbbell curls, preacher curls (using an EZ-curl bar) and dumbbell concentration curls. Descriptions of some of these exercises can be found later in this article. One of the rules for success in achieving your goal of increased arm mass is "leave your ego at home." If you're trying to impress your workout partner by pushing heavy weight and you are using improper form than you run the risk of injuring yourself and should seriously reevaluate the reason you work out. Let us now look at a more detailed description of several exercises that you can incorporate into your biceps training routine.

Let's begin with the most basic mass builder, standing barbell curls. Use a shoulder width grip with knees slightly bent (bending the knees relieves pressure on the spinal column), and body erect. Slowly begin to curl the weight paying close attention to form. Lift the weight up in 2 seconds and lower the weight in 3-4 seconds. Research shows that the eccentric (lowering of the weight) component greatly enhances muscular growth.