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Big A$$ Biceps
The bicep is much more than a pretty beach muscle. Don't get me wrong they do play a part in bringing sexy back but you can benefit more from them than you think. Biceps traditionally come in to play in pulling motions but they are also an important aspect for your elbow joint during high intensity force levels produced by your triceps in pressing motions.
Huh? you ask:
Stronger biceps can help your elbow joint.
So how's your Gun Show?
Many of you reading this have probably been dumbell curling for years without seeing the kind of gains you truly want. Sure, there might have been some definition and a little size but nothing that threatens your t-shirt sleeve size. Some of you, my fellow gym rats, may have already realized that barbell curling is a far more effective bicep exercise for quickly building strength but have ran into a brick wall with "Plateau" spray painted across it. Well, today I am going to give you all a few methods and exercises that will rip some sleeves and bust through brick walls.
Bicep Muscles 101:
Don't worry I won't bore you with all the anatomy and science that goes into a bicep and the bicep curl but I will just mention a key fact on your main bicep muscle, the Biceps Brachii. The biceps brachii is basically split into two heads, the long head and the short head. The short head is medial (closer to the center of the body) and the long head is lateral (closer to the outside of the body). Take note that when your grip is more narrow during those forearm busting barbell curls, there is more isolation in the long head and a more wider grip places a focus on the short head. I will probably write more scientifically focused articles when there are actual people reading my blog. Until then....
Power/Endurance = Bigger Biceps
The following exercises are power and endurance based for the biceps. The average joe with goals of hypertrophy (maximal muscle) might say to himself "I want to get massive, not do this power and endurance crap, look! I'm sweating". Well "Joe" this will not only shock your biceps but give them the horsepower to lift heavier during your mass phases. Also I'm sure you won't mind the way they start to grow. Just think of it as dropping a hemi into your honda civic ex, step your game up "JOE". Superset these if you don't think it's challenging enough.
1.) Incline dumbell curl
- Lay back on an incline bench holding dumbells in each hand. Make sure to grab a weight that you can be explosive with for 6-8 reps. Your rest time will be 10 seconds - 20 seconds. (aim to get down to 10 seconds) Alternate bicep curls explosively! Rest and repeat for 3-4 sets.
6-8 reps, 10-20 sec rest, 3-4 sets
2.) Barbell drop-catch-lift
- This exercise will be the catalyst to your power production and you will be cursing my name at the end of this exercise. The barbell drop-catch-lift is a potentiation movement, a movement that forces the nervous system to work "fast twitch" muscles.
- With a barbell, preferably a fixed weight barbell, start in the up position as if you are the top of your curl. From hear, drop the barbell and catch it at a position where your elbow is bent at a 90 degree angle. Try to keep it going down any lower. After you catch it lift it back to the starting position at the top.
5-6 reps, 10-15 sec rest, 3-4 sets
Bicep variations you need to try NOW!!
1.) Bicep Isometric
Sit down like you are going to do a preacher curl with a barbell. Grab the barbell with one arm in a central location optimal for balancing. Hold at a 90 degree angle. The length of the barbell will force your stabalization mechanisms to kick in and also force the bicep to check in for overtime. Focus on flexing the muscle (visualize what is actually happening to the muscle). Do 4 sets at 20-30 seconds per arm, with 120 sec rest between sets. Start off with a manageable weight and if you make it to the end of the time slowly increase your weight with each set.
20-30 seconds, 120 sec rest, 4 sets
2.) Seated barbell curls
- A great variation to the standing barbell curls. The obvious change is that the seated curl receives no transfer of momentum from a rocking motion correlated with standing. Work on a variation of widths to focus on the different heads of the biceps brachii. This exercise helps you get that peak on your bicep. Really over exaggerate the squeeze at the top of the movement and you will be brushing snow off the top of those mountain tops in no time.
6-8 reps, 20-40 sec rest, 4 sets
3.) 30 seconds of hell
- This is a fun variation that works best with the barbell or E-Z bar curls and is very simple to implement into your training. Even if your that gym rat stuck in his/her way, you can atleast try this once in the next time you work your bi's. After your set of curls don't drop the bar but hold onto it for another 30 seconds. This, despite having your bicep in a lengthened position, keeps stress on the muscle resulting in quicker fatigue. Do on your last 1 or 2 sets.
30 sec, last 1 or 2 sets
4.) 5 down - 1 ups
- I have found a lot of success in strength increases and overall results by experimenting with different speeds. This in nut shell requires your bicep to work twice as hard becuase it is under stress longer. The 5 down - 1 ups are exactly as they sound and can be implemented into basically any bicep workout. On your eccentric (lengthening/downward motion in bicep curls) motion count it to 5 seconds and as soon as it reaches the bottom, explode up to the top in 1 sec. I dare you to use this in your next work out. Double Dogg Dare You!
All these should definitley help pick up the slack in your sluffin bicep game. Good luck on your quest to Big Ass Biceps.
Huh? you ask:
Stronger biceps can help your elbow joint.
So how's your Gun Show?
Many of you reading this have probably been dumbell curling for years without seeing the kind of gains you truly want. Sure, there might have been some definition and a little size but nothing that threatens your t-shirt sleeve size. Some of you, my fellow gym rats, may have already realized that barbell curling is a far more effective bicep exercise for quickly building strength but have ran into a brick wall with "Plateau" spray painted across it. Well, today I am going to give you all a few methods and exercises that will rip some sleeves and bust through brick walls.
Bicep Muscles 101:
Don't worry I won't bore you with all the anatomy and science that goes into a bicep and the bicep curl but I will just mention a key fact on your main bicep muscle, the Biceps Brachii. The biceps brachii is basically split into two heads, the long head and the short head. The short head is medial (closer to the center of the body) and the long head is lateral (closer to the outside of the body). Take note that when your grip is more narrow during those forearm busting barbell curls, there is more isolation in the long head and a more wider grip places a focus on the short head. I will probably write more scientifically focused articles when there are actual people reading my blog. Until then....
Power/Endurance = Bigger Biceps
The following exercises are power and endurance based for the biceps. The average joe with goals of hypertrophy (maximal muscle) might say to himself "I want to get massive, not do this power and endurance crap, look! I'm sweating". Well "Joe" this will not only shock your biceps but give them the horsepower to lift heavier during your mass phases. Also I'm sure you won't mind the way they start to grow. Just think of it as dropping a hemi into your honda civic ex, step your game up "JOE". Superset these if you don't think it's challenging enough.
1.) Incline dumbell curl
- Lay back on an incline bench holding dumbells in each hand. Make sure to grab a weight that you can be explosive with for 6-8 reps. Your rest time will be 10 seconds - 20 seconds. (aim to get down to 10 seconds) Alternate bicep curls explosively! Rest and repeat for 3-4 sets.
6-8 reps, 10-20 sec rest, 3-4 sets
2.) Barbell drop-catch-lift
- This exercise will be the catalyst to your power production and you will be cursing my name at the end of this exercise. The barbell drop-catch-lift is a potentiation movement, a movement that forces the nervous system to work "fast twitch" muscles.
- With a barbell, preferably a fixed weight barbell, start in the up position as if you are the top of your curl. From hear, drop the barbell and catch it at a position where your elbow is bent at a 90 degree angle. Try to keep it going down any lower. After you catch it lift it back to the starting position at the top.
5-6 reps, 10-15 sec rest, 3-4 sets
Bicep variations you need to try NOW!!
1.) Bicep Isometric
Sit down like you are going to do a preacher curl with a barbell. Grab the barbell with one arm in a central location optimal for balancing. Hold at a 90 degree angle. The length of the barbell will force your stabalization mechanisms to kick in and also force the bicep to check in for overtime. Focus on flexing the muscle (visualize what is actually happening to the muscle). Do 4 sets at 20-30 seconds per arm, with 120 sec rest between sets. Start off with a manageable weight and if you make it to the end of the time slowly increase your weight with each set.
20-30 seconds, 120 sec rest, 4 sets
2.) Seated barbell curls
- A great variation to the standing barbell curls. The obvious change is that the seated curl receives no transfer of momentum from a rocking motion correlated with standing. Work on a variation of widths to focus on the different heads of the biceps brachii. This exercise helps you get that peak on your bicep. Really over exaggerate the squeeze at the top of the movement and you will be brushing snow off the top of those mountain tops in no time.
6-8 reps, 20-40 sec rest, 4 sets
3.) 30 seconds of hell
- This is a fun variation that works best with the barbell or E-Z bar curls and is very simple to implement into your training. Even if your that gym rat stuck in his/her way, you can atleast try this once in the next time you work your bi's. After your set of curls don't drop the bar but hold onto it for another 30 seconds. This, despite having your bicep in a lengthened position, keeps stress on the muscle resulting in quicker fatigue. Do on your last 1 or 2 sets.
30 sec, last 1 or 2 sets
4.) 5 down - 1 ups
- I have found a lot of success in strength increases and overall results by experimenting with different speeds. This in nut shell requires your bicep to work twice as hard becuase it is under stress longer. The 5 down - 1 ups are exactly as they sound and can be implemented into basically any bicep workout. On your eccentric (lengthening/downward motion in bicep curls) motion count it to 5 seconds and as soon as it reaches the bottom, explode up to the top in 1 sec. I dare you to use this in your next work out. Double Dogg Dare You!
All these should definitley help pick up the slack in your sluffin bicep game. Good luck on your quest to Big Ass Biceps.
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