Muscle Building

In every gym that you go to, you will see people pumping their biceps.  Biceps with the pecs and abs are sometimes called vanity muscles because they're the most detectable and thus commands the most respect.  Invariably, when you ask somebody to show you his muscles, he can doubtless flex his biceps. 

Before we debate biceps development, I would like to mention the biceps make up just one third of your upper arm with triceps the other two-thirds.  So to have a powerful arm, you should build your triceps too or the effort on your biceps won't show great results.  Many people do not realize this and that's the reason why you see them doing curls after curls without much improvement.  We will touch on triceps exercises in another article.  For now, let's rap about biceps. 

These are some exercises which will blast your biceps.  Most of you would have done some or all of these exercises.  The question I'm asking is, are the exercises done in the correct form and systems because if they're not, you will likely be wasting precious time as your biceps won't grow to its actual potential.  Perform each exercise for 3-5 sets once or twice a week and at reps between 6-10, but ensure that at the higher end of the reps, you won't be so drained that you can't perform another rep in top form. 

A ) Standing Barbell Curl / EZY Bar

You can perform this exercise with either a straight bar or an ezy bar.  This is a great muscle building exercises for your biceps. 

Stand with feet shoulder width apart and grasp the bar with a underhand grip, hands should additionally be about shoulder width apart.  Curl the bar up slowly targeting intensely on the biceps contraction.  Do not swing or use momentum to curl particularly at the later stages when your biceps get weaker.  Never swing or move your body, only your arms are moving.  Keep your elbows locked to the side of your body and do not pivot them. 

Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise.  Never let gravity pull the weights down. 

At all points, don't curl or bend your wrist which must always be in a straight neutral position. 

B ) Incline Dumbbell Curls

This exercise will hit different fibre in your biceps and gives you the top bicep look. 

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.  Then squeeze your biceps hard at the very top position.  Lower the weights again, slowly under full control.  The rate and strategies are like what was described earlier. 

C ) bible basher Curl

similar to barbell curl but using the preacher curl station.  This is an excellent bicep topping isolation exercise. 

D ) Hammer Curl

Hammer curl gives your biceps the full look and your forearms are also working tirelessly. 

like incline dumbbell curl except you'll be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up rather than sitting down . 

E ) Build Biceps Tips

focus on the movement of your biceps all across the motion.  Don't lift weights that are too heavy which will compromise your form and methodologies to show off. 

By slightly turning and squeezing, you will build more top on your biceps.  Like all exercises, pose and stretch the biceps between sets.  This is to flush out lactic acid and help your biceps recover better for the subsequent set. 

do not forget to change the order of the exercises you perform after 6-8 weeks to surprise your biceps into new growth and watch those arms grow! 

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