BodybuildingPro.com Training Database Bodybuilding Articles Building Big Biceps
way to Huge Guns
A practical guide on how to develop the guns you always
Below are a list of exercises which will help you blast your biceps
into new and amazing growth. Each exercise should be performed for
2 - 3 sets each, for a total of 6 - 9 sets, once or twice per week.
You will know if you are able to perform this routine once a week
or twice a week by judging whether or not you are sore and ready to
Standing Barbell Curl
(1) Stand with feet shoulder - width apart and grasp the
bar with an underhand grip, hands should also be about shoulder
width apart. Let the bar hang down at arm's length.
(2) Curl the bar out and up in a wide arc and bring it up as
high as you can.
(3) Lower the weight again, resisting the weight on the way
down to emphasize the negative.
Incline Dumbbell Curls
(1) Sit back on an incline bench holding a dumbbell in each
hand, keep your elbows well forward throughout the movement, curl
the weight upward and toward the shoulder level. (2) Lower
the weights again, under control.
Cable Curl with Preacher Bench
(1) Sit down and place your arms over the bench to hold
them steady as you.
(2) Curl the weight up and slowly lower it again, resisting
the weight all the way down.
Biceps Training Tips
Focus on feeling the weight through every rep of every set of all
exercises that you do. Do not focus your energy on lifting the
heaviest possible weights with sloppy form to show off, but rather,
use heavy weights which you can still handle with perfect form
through the entire range of motion.
To emphasize the peak of your biceps, supinate your wrist when
working with dumbbells or cables. By slightly turning and
squeezing, you'll build more peak on your biceps. This is
especially important for those with a lengthy biceps, but with
Massage or stretch the biceps between sets. This is an excellent
way to flush out lactic acid and help your biceps recover better
for the subsequent sets.
A good rule to remember, whether training your biceps, or any
other body part, is to always remember to change the order of the
exercises you perform. This is a great way to shock your biceps
into new growth.
Tips for the Beginner
Beginners should always start out with light weights until they
become comfortable with the exercises. Beginners should not do too
many sets, as they are usually very enthusiastic to get to the gym,
and this may later result in overtraining. Beginners should do
exercises with heavy weights to build mass, but may benefit from
using slightly lighter weights for adding shape and peak to their
Helpful Chart to Explain Which Exercises Benefit Your Biceps in
Mass - Standing Barbell Curls, Preacher Curls to add
Peak - Standing Barbell Curls
Shaping - Preacher Curls, Dumbbell Curls
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