As far as bodybuilding is concerned, every enthusiast wants a bigger biceps since this portion of the body takes much lesser time to develop.
Considering the superficiality and visibility, this area signifies strength when it comes to judging a person by his looks. If someone asks you to flex a muscle he means your biceps and not your calves.
How To Build Your Biceps
The biceps group comprises of two heads – the outer short head muscle and the inner long head muscle. This group is located on the front part of the upper arm and is responsible for movements like elbow supination, elbow flexion and shoulder flexion.
There are other muscles like the brachioradialis and brachiailis which get affected during the biceps workouts. These muscles are located on the side of the arm in between the triceps and the biceps muscles, connecting the forearm muscles to the biceps.
Though there are many exercises related to these biceps muscle group, but you can follow a few exercises which are certainly better than the others. They are mainly the mass building workouts assuring excellent biceps movements and providing higher stimulus for the development of both long and short biceps heads.
To fulfil your size building dream you can follow these four exercises – incline dumbbell curl, standing barbell curl, one arm preacher curl and the hammer curl. These exercises bring about development of the biceps muscles at a faster rate, but if a contest is approaching and you need a proper definition then you can go for the isolation exercises.
The isolation exercises involve machine and cable movements and etch detail upon a sufficient mass. If you are not planning for any competitions, you can stick to the basics to build a stronger foundation. Apart from increasing the size of the biceps, these four basic exercises frames a proper shape for your biceps working upon a greater acreage, employing the full range of motion.
Tips for Biceps Training
To perfectly outline your training program you can follow these useful tips –
Concentrate on Shape and Size
You are still being disillusioned by the major misconception that you can train and shape your biceps. You cannot shape your biceps by following the shaping exercises since they are dictated by the genetic blueprints. At least in the initial stages it is better to choose these basic exercises over the shaping exercises.
Biceps is among the smaller muscle groups and also gets additional training while pumping chest and back muscles. Hence, it is better to limit your training program and prevent overtraining of this small muscle group. Whether you are a beginner or an intermediate lifter, it is wise to set 2 days per week for the biceps training session.
Keeping a proper technique or a strict training form will not only ensure greater growth by fully isolating the biceps muscles, but will also prevent any injuries.
Independent Biceps Training
Independently training the biceps will enable you to concentrate exclusively on the growth and development of the muscles and will also provide sufficient recovery time. It is often observed that direct training of biceps after back muscles leads to fatigued elbow flexors, limiting the resistance level for biceps exercises.