Weight Training Programs, How to Get Huge Biceps
Besides the chest muscles, the arms might be one of the most popular parts of the body trained at today’s gyms. Most guys will work them to death because they want the sleeves of their shirts to fit a little tighter. Gives them a sense of confidence and the females obviously like a guy with huge guns popping out of his shirt.
The bicep runs up and down your shoulder muscle and it’s the muscle that is attached to the elbow, this muscle we will be working out today.
A barbell curl is the most basic exercise to be done. When using an EZ-curl bar or straight bar ensure that you begin with your feet spread shoulder-width apart. You need to take an underhand grip about shoulder width apart also. Use a mirror to make sure that your body, including the wrists, elbows and shoulders, are in alignment.
A great was to start is with the bar full extended then raise the bar up to your chin by curling your arms up but keep your elbows still. To reach maximum contraction, flex your biceps at the peak of the movement. You must keep your wrist locked all the time otherwise if you let your wrist bend, this can easily hurt you. This is the main exercise for building mass in the biceps. Put this exercise at the beginning of your routine, using heavy weights. Its best to always warm up with a lightweight for one or two sets before going heavy.
If you want to use heavier weights the best exercise you can implement in your routine is alternate standing dumbbell curls. This excercise can be really usefull to shape up your biceps
Only one difference in technique occurs between this method and bar curls. At the motion’s pinnacle, rotate your hand in such a way that your pinky finger is positioned higher than your thumb. Try practicing it with no resistance. This is what will give you that extra peak that all the pros have. Its not easy to do, but, it will tighten your abs so much your friends will envy you.
Preacher Bench Curls With An EZ-bar is a good isolation exercise for your guns. Because you are isolating your biceps, you will notice you aren’t as strong as you would like to be in this exercise. Plus if you have done the first two exercises with the correct intensity, then you should be pretty exhausted by now.
Place your chest against the bench and let your arms hang over the angled cushion. Grab the EZ curl bar with an underhand grip. Curl the weight up and contract your biceps as hard as you can. Lower slowly, being careful not to let the bar stress your elbows at the bottom of the movement. This is a great exercise that will place added stress on your lower biceps area.
This program is only a portion of a fitness plan, you can see on my website for more information.
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