March 3, 2014

How To Build Bigger Biceps

March 3, 2014
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How To Build  Bigger Biceps

For an optimal bicep workout you need to involve a combination of concentric, isometric and eccentric muscle contractions.

  • Concentric: Muscle contracting and shortening, the upward phase.
  • Isometric: Muscle contracting statically, the squeeze at the ‘top’ of the movement.
  • Eccentric: Muscle contracting and lengthening, the slow and controlled downward movement.

It is important to Use the maximum weight to execute the movement without losing form.  All aspects of the movement should be controlled.  Your muscle does not know how many reps and sets it’s performing, what it does respond to is time under tension.

 

Importance of supination

The biceps muscle flexes/bends the elbow but also supinates the forearm, (turns the palm to face the ceiling).  Most people when performing a bicep curl only worry about bending the elbow but forget about the supination component.of the bicep curl.  For maximum gains also Focus on supinating the dumbell at the top half of the movement

Supination can be achieved  by squeezing the little finger on the dumbell. Try to turn the palm of your hand to the ceiling.  Focus on sqeezing the little finger throughout the whole movement. Squeeze the little finger harder than squeezing the index finger.  Turn it to the point where it cannot be turned any further

As you slowly lower the dumbbell (eccentric contraction) pronate the forearm (face palm down towards the floor).  Supinate on the upward phase, pronate on the downward phase.

 

Additional tips on How To Build Bigger Biceps…

Initially place your hand in the middle grip position on the dumbell.  Then try adjusting your grip position by sliding your hand to the outside of the dumbbell.  This will shift a greater percentage of the dumbbell weight to the inside of your hand making it harder to supinate while performing the bicep curl and placing a greater strain on the biceps.

 

Key points:

  • Control is key at all phases of the movement: concentric, eccentric, isometric (form over weight)
  • Don’t underestimate the importance of supination for bicep muscle development.

 

MUSCLE GROUP - BICEPS
EXERCISES

• BAREBLL CURLS
• SEATED DUMBELL CURLS
• CABLE CURLS
• PREACHER CURLS
WORKING SETS – 4

NOTE- Warm up sets do not count as working sets. Perform 1 to 2 warm up sets during the first exercise only.
REPETITIONS – 8-12 Reps Per Set
SPEED OF REPETITIONS – Aim for 4 seconds on the downward phase of the movement and two seconds on the upward phase.

 

Exercise description:

Standing Barbell Curl

 

Standing barbell curl

  • Position your hands slightly wider than shoulder width apart,  slightly in front of you and hold the bar with a underhand grip
  • Start the movement by fully extending the bar and contracting the tricep.
  • Curl the bar upwards (bend the elbow), try not to move your upper arm.
  • Squeeze the bicep at the top end of the movement.
  • Bring the bar down slowly keeping as much tension on the bicep throughout.
  • Each repetition should take about 5 seconds. 1 second on the upward phase (concentric) and 4 seconds on the downward phase (eccentric)
  • Do not swing. Try and keep your core tight throughout the movement.

 

Seated dumbbell curl

  • Hold the dumbbells with an underhand grip and keep your palms facing forward.
  • Start the movement with your arms extended and your triceps contracted.
  • Try not to allow for you upper arm to move
  • Curl the dumbbell upwards, (bend the elbow)
  • Squeeze the bicep at the top end of the movement.
  • Bring the dumbbell down slowly keeping as much tension on the bicep throughout.
  • Each repetition should take about 5 seconds. 1 second on the upward phase (concentric) and 4 seconds on the downward phase (eccentric)
  • Do not swing. Try and keep your core tight throughout the movement.
  •  Do not stop during the rep or stop at the top or bottom. This will reduce tension you are aiming to maximise.  Keep the movement continuous throughout

 

Cable curl

  • Hold handle attached to cable (at bottom of the machine) with underhand grip.
  • Stand in an upright position and keep your core tight.
  • Face away from the machine
  • Keep your elbow tucked back and do not move your upper arm throughout the movement.
  • Do not swing to move the weight up.
  • Curl the cable upwards
  • Squeeze the bicep at the top end of the movement.
  • Bring the cable down slowly keeping as much tension on the bicep throughout.
  • Each repetition should take about 5 seconds. 1 second on the upward phase (concentric) and 4 seconds on the downward phase (eccentric).

 

Preacher Curl

 

Preacher Curl

  • Position arms shoulder width apart
  • Keep the upper arm attached to the preacher curls pad throughout the whole set. This will prevent swinging and allow for greater focus and tension on the bicep. If you are swinging to move the weight then it’s likely that the weight is too heavy.
  • Try and maintain a continuous movement and not resting at the top and bottom of the movement.
  • Each repetition should take about 5 seconds. 1 second on the upward phase (concentric) and 4 seconds on the downward phase (eccentric).

 

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