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The biceps exercises that you need to get a bigger biceps

Building larger biceps is on the wish list of many men in the gym. However, you only have to look around the next time you are in the weight room to see that your wishes are not coming true. One of the main reasons is that holding on to simple barbell biceps curls does not do the job every time you exercise. Your body is very well able to adapt quickly to what you demand of it. To make your biceps bigger and stronger, you need to push it out of its comfort zone and make it grow. Continue reading for three trains that promise faster gains, the world-renowned strength coach Charles Poliquins, who makes a bigger bicep, followed by world-class tips on how to make your bicep workout more effective. But first …

Daniel Venture explains how to build a bigger bicep

You can recognize Daniel Ventura (picture above) by his numerous envelopes of Men's Fitness . Or you may have recently seen him -man in this "Epic Skeletor" MoneySuperMarket television ad. While Ventura wears an over-the-top muscle suit in these commercials, what's under the costume is just as impressive.

The Fitness Model, the Personal Trainer and the WBFF Pro are among the most muscular models covering the cover of Men's Fitness and his biceps and triceps are the definition of larger, stronger arms ,

"So many men always fall into the trap of grabbing a pair of heavy dumbbells and trying three sets of ten badly executed biceps curls hoping for bigger arms," ​​says Ventura. "To build bigger biceps and triceps, however, you have to focus on the perfect shape, move through the entire range of motion, and above all, never lift too hard. The key to adding the arm size is to get a good pump by lifting the lighter for a longer time and doing each repetition as perfectly as possible.

Do not go too hard

"Your arms beat when you get heavy on the back and chest, so you do not have to lift heavy weights when you train the biceps or triceps directly," says Ventura , "Actually, I like to go easy, but do a lot of repetitions. Take Biceps Curl ̵

1; at the end of a session I use two light dumbbells to make 60 bicep curls without taking a break. You can also do it with rope-triceps pushers – it's a great weaponry to finish a workout.

High reps for beginners

"You can also use your session with one of these very repetitive sets to pre-fatigue your biceps and triceps before the main workout. This is a great way to fill your muscles with blood, and can help reduce pain in the elbow by ensuring that muscles and tendons are thoroughly warmed up before the session. "

Hold the Position

" A Slow Eccentric [lowering] Part of the buoyancy that takes three to four seconds to return to launch is a great way to put the time under tension on your biceps or triceps to increase. I also like to add a long isometric hold, where you hold down four to ten seconds at the maximum contraction of each repetition. You may need to reduce the weight to perform these functions, but it forces your muscles to work overtime to control and control the weight. This leads to results.

Get the right range

"A common mistake does not move the biceps or triceps through all ranges of motion: this is essential for building the largest possible musculature. Partial reps can be awesome – I often use a set of full biceps curls with a set of half reps to really tire out the muscles – but under control, complete reps must be done.

3 Biceps Exercises To Sub In For Dumbbell Curls

1. Chin-up

Using an undergrip is a better way to recruit the biceps, which is great news for your arm size. Do three to four sets of six to eight repetitions, each of which is slow and controlled.

. 2 Underhand row

Go to the starting position for an inverted row with a barbell but with a hip-wide underhand grip to shift the focus and activation to your biceps. Drive the bar up to the sternum, then pause and push your bicep for extra time under tension. Do three to four sets of eight to twelve repetitions.

. 3 EZ-Bar Curls

The curved handlebar reduces the strain on the wrists and makes them harder to lift and move through a wider range of motion than dumbbells or dumbbells. Push your biceps up in each repetition and extend your arms all the way down. Do three to four sets of eight to twelve repetitions.

Charles Poliquin's Key Moves for a Bigger Biceps

There are dozens of bicep exercises. The problem is, if you are not involved in this business full-time, you tend to accept some exercises and do them over and over again, excluding all others.

This is just a list of five of my favorites. Obviously, many of them are known to you. You may want to read the descriptions anyway, as you may find a new way to do that particular movement, or you may find that you did it wrong.

Single-arm Dumbbell Preacher Curl

Most bicep exercises require some support and stabilization work from other muscle groups, but the Preacher's Bench was designed to isolate the biceps. Most gyms have standing and sitting preaching benches. I prefer the sedentary version because it minimizes cheating.

Sit on the bench, arm outstretched. Use your free hand to lock your triceps in place. While you curl the weight, keep your neck straight by looking straight ahead. You want to keep the muscles under tension during each repetition, so you do not roll up the weight until your forearm touches your biceps, but make sure you reduce the weight to start.

Inclination Dumbbell Curl [19659007] This is a simple, common exercise and the most effective way to isolate the long head of the biceps, but I always see it wrong.

Lean on an incline bench with a dumbbell in each hand and extend your arms completely. Wrap the dumbbells together, keeping your elbows steady, at least in the first 90 °. Keep your palms always up, so that your elbows are well stretched. Here is a tip: If your head comes off the bench, no matter how hard you try to hold it down, roll up a towel and place it between your neck and the bench. You will find that it increases your strength.

I recommend using the inclined Dumbbell Roll as a staple for your arm training, especially if you want to specialize in the long biceps head. Make sure you change the angle of the bench every six workouts so your muscles do not adapt.

Dumbbell Concentration Role

The Concentration Role can be performed standing or sitting, but I prefer the latter. When you are standing, your nervous system has other tasks, such as For example, maintaining balance, but when you sit down, it has its full attention to the movement.

Sit on a bench, lean forward and grab your dumbbell. Sit back and lean your triceps against your inner thigh. Keep a light arch in the back while leaning over the dumbbell. Be sure to slowly and consciously bend the dumbbell until it reaches full reach – the dumbbell should be near your pectoral muscle. It is important to lower the dumbbell until your arm is fully extended.

Chin-up on the handle

If your arms are not up to it for a while, you may want to do that more often. It is a sure-fire mass-builder. Hold the chin-up bar tight. Your palms should be about 8-12 cm apart. Pull yourself up until your chin releases the rod. Do this very slowly – it should take about 15 seconds. Then slowly lower yourself to the starting position.

You will not have many repetitions in your pocket, but that does not matter because you want to expose your muscles to maximum tension. And do not miss out by not coming downstairs. Range of motion is critical.

Seated Zottman-Locke

This is one of the best upper arm builders. It feels uncomfortable at first, so it can take a few training sessions to get used to this movement.

Grab two dumbbells and sit on a flat bench. Stretch your arms completely down and hold your palms forward. Start luring the weight, but keep your palms away from the body – the tendency is to curl your wrist upwards, but I would ask you to stretch your hand backwards. When you get to the top, rotate your hands so that your palms are now facing down and stretch your wrists so you can do the eccentric part of an inverted dumbbell curl. Slowly lower the dumbbells and allow the elbows to stick to the sides throughout the exercise.

How to get the most out of biceps exercises

Put it on Lockdown

Sure, you want to use big weights but a wrench Every repetition with a backwater does nothing to your arms. "Lock everything else," says Joel Dowey, strength and conditioning coach. "When you stand, keep your back against a wall. This minimizes your legs and hips. To make preacher calls? Lock your shoulder blades by squeezing them before starting the set. Any movement from another location removes the focus from the target muscles.

Think in angles

Endless curls do not cut that off. "Isolate your biceps muscles from different angles," says Dowey. "For example, if you aim at your biceps brachii, the shoulder position, whether stretched or flexed, will be used to shorten or extend the muscle. To vigorously exercise the muscle with all your movements, you need to agitate your movements – incline bank curls as well as standing, preachers and high cable curls. "You do not have to do them all in one session. [19659006] Full throttle

"Thick-grip training is the best thing most people do not do," says Dowey. "Use Fat Gripz or similar for virtually any kit to thicken the rod. The additional recruitment of the motor units from the forearms increases the recruitment in the biceps. Besides, you never get such a pump. "If you forget yours, one of the mini-sweat towels in the gym wrapped around the dumbbell handle will work just as well – though it's even more exhausting when your sets get long. [19659047]
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