Welcome to Scribd, the world's digital library. Read, publish, and share books and documents. See more
Download
Standard view
Full view
of .
Look up keyword
Like this
1Activity
0 of .
Results for:
No results containing your search query
P. 1
Best Bicep Workouts for Mass Building

Best Bicep Workouts for Mass Building

Ratings: (0)|Views: 101|Likes:
Published by akka123
Best Bicep Workouts for Mass Building
http://bicepworkouts.envs.org/
Best Bicep Workouts for Mass Building
http://bicepworkouts.envs.org/

More info:

Published by: akka123 on Jan 23, 2012
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

01/23/2012

pdf

text

original

 
bicep workouts
bicep workouts - http://bicepworkouts.envs.org
Best Bicep Workouts for Mass Building
http://bicepworkouts.envs.org/  //  //  // ]]>This article will help you get the results you want from your biceps training. Discover how to build biggerarms with various
bicep workouts
programs designed for mass building.There’s no denying a set of big arms looks impressive. And there isn’t a guy around who doesn’t wantbulging biceps. When someone asks you to flex you immediately roll up your sleeves to show off yourguns. Big bicep peaks are quite possibly the ultimate beach muscle. Everyone loves them.Most people love to train biceps, flexing their arms with pride at the end of every set, yet not alwaysseeing the kind of results they expect after putting in all the hard work.Anatomy of the BicepsBefore you can jump into the training and the best
bicep workouts
exercises somebackground information is necessary.A quick anatomy lesson is in store.The biceps brachii, or biceps for short is a two headed muscle:long head or outer head short head or inner headBoth heads share the same insertion point near your elbow on your radius. A
page 1 / 4
 
bicep workouts
bicep workouts - http://bicepworkouts.envs.org
bone in your forearm. On the other end the two heads each have their own origins on the scapula. The short head attaches to the coracoid process. The long head travels further and attaches to the scapula at the supraglenoid tubercle.
Basically your biceps run down the front of your arm and make up about 1/3 of the muscle mass of yourupper arm.There are 2 additional parts of the bicep are called brachialis and brachioradialis. These are little muscleson the outside of the bicep that help with elbow flexion. Generally they get enough work that there is noneed to isolate them, unless you are a competitive bodybuilder.Any arm flexion will work the entire biceps muscle but certain lifts will focus and hit one part more thanthe others.Functions of the BicepsIn order to correctly train the biceps is necessary to understand their function and movement patterns. Thebiceps is tri-articulate, working across three joints. The main duty of the bicep muscle is to flex theelbow…moving the forearm towards the shoulder.There is a second function of the biceps. Supinate the forearm, turning the hand from apalms-down position to a palms-up position.Knowing these two functions makes designing a bicepworkout plan a little easier. The biceps also helps stabilize your rotator cuff. But as a bodybuilder orsomeone looking to get bigger arms we are primarily concerned with the first 2 functions.Training Your Biceps
page 2 / 4
 
bicep workouts
bicep workouts - http://bicepworkouts.envs.org
Now that you have a basic understanding of the biceps muscle and function we can get into the goodstuff…building big biceps!You will be happy to know that planning your biceps workout program is fairly straightforward. Theyreally only have two major jobs as described earlier. Just make sure you include these movements in yourprogram and you will be on the right track.Key bicep workout programing tips: pull heavy weight, include lots of chin ups and rows movementswith your hands more than shoulder width apart, hits the outer head, to hit the inner head hands are placedcloser than shoulder width, to get more Brachialis involvement curl with your palm facing your body.Best Biceps ExercisesYou can not beat compound movements for adding massive amounts of mass to your your frame. And thesame thing goes for getting big arms. Chin up variations, and different rows are a great way to add size toyour biceps. You will never see someone who can move lots of weight in these lifts without big arms. Sobe sure to include lots of pulls in your program. That will be discussed in another article. For now we willfocus on the biceps.Barbell CurlsIf you are looking to focus on just the biceps, barbell curls are the best biceps isolation movement you cando. This is the most basic biceps exercise and the foundation of your workout program.Most guys know how to do a barbell curl so I will not go into much detail. Just remember to keep theelbows in tight to the body and to go heavy.This exercise would be the first exercise done in the bicep portion of your workout. Start with a warm upset of 12 reps add weight drop to 10 reps add more weight now perform 8 reps. This set should be tough.Do one more set with even more weight and again drop the reps from 6-8. This set is tough.Other variations include:ez bar curls straight bar cable curls different grips, wide or close
Hammer Curls
Hammer curls are able to work the inner head of the biceps more than other curling variations. Toperform this movement you are going to do a basic curl but this time have your palms facing in. This isdone with dumbbells or a bar that has a neutral grip handle on it.You can do this exercise one arm at a time, together or you could alternate.
page 3 / 4

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->