Big Biceps For The Newbies

I found this on another board so thought id post it here since I have noticed a lot of questions over the past few weeks about bigger bicept

STEP 1: DIAL THE RIGHT "FREQUENCY"

Because the biceps are a smaller muscle, and because they're used in compound exercises when working other muscle groups, your arms are more prone to overtraining than any other muscles of the body.

I'm sure you understand by now that your muscles grow when they're at REST, rather than work. So if you keep your biceps at work by targeting them more than once a week, you're setting yourself up for major disappointment!

This is where the "more is better" crowd will lose every time! Stick to only one targeted arms workout per week and you'll give them the much needed recovery time to pack on new muscle.


STEP 2: UPGRADE YOUR R.O.M.

No, I'm not talking about your computer…I'm referring to your muscle's range of motion.

If you ever want to grow your bi's to their full potential, you must concentrate on hitting all of the muscle fibers. The only way to do this is to take the muscle from full "pronation" (arm extended, palm facing body) to full "supination" (arm curled, pinky turned in toward body).

Look, you're not impressing anyone, especially that cute red head over by the water cooler, by stacking up the EZ curl bar with massive weight and flopping your body all over the place like a hooked bass, your arms barely lowering the weight to full extension.


You MUST start every single repetition with your arms fully extended. (Yes…I know this makes the exercise harder, now grab a tissue, wipe away the tears, and get back to work!)

A little trick to help you accomplish this is to first briefly (like a split-second) flex your triceps before raising the weight each rep.

Since the only way to do this is to fully extend your arm, you'll know you've begun each rep in the optimum starting position to stimulate new muscle growth.


STEP 3: RECRUIT YOUR "MAIN SQUEEZE"

To get your biceps to become bigger, you first have to show them what it's like to be bigger.

Here's how it's done…

At the very top of your curl, when your bicep has peaked, squeeze the muscle hard for approximately 1-2 seconds.

Your curl will make the muscle contract, effectively setting up a "road block" in your bicep. That final squeeze you add will literally force blood, water, and lactic acid into the contracted muscle, causing an intense "pump".

In response, the muscle cells themselves begin to thicken, the capillaries within the muscle grow in number and size to hold more fluid, and stem cells split off to form new muscle fibers, already pre-programmed for growth.


SUMMARY:

Well, there you have it…but now comes the hard part. And NO, I'm NOT talking about picking the weight up and starting your curls.

The hard part will be forcing yourself to actually DECREASE the weight you currently use because, chances are, you've been padding your ego by working too heavy, while sacrificing the most effective ego-booster…BIGGER BICEPS!

But trust me, the growth you'll get from incorporating these 3 principles will more than compensate for your initially bruised ego.

Wow, that looks similar to what I posted here a few weeks back!

~SC~

my curls seem to work great for me,

i stand with arms extended, palms facing outward
i bring the weight up and kind of in front of my chest ( kind of like hammer curls but not that close to the chest) and keep my palms in the same position with a slight slight turn at the end. ur right about squeezing ur tricep and bicep at the end, it woprks good.
anyway my wrist never really move except for the last little turn at the end, i had to resort to this cuz of wrist pain, and ive had way better results with alot less weight., key: slow and controlled

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Originally Posted by SwoleCat

Wow, that looks similar to what I posted here a few weeks back!

~SC~

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translated..."wow, you stole my post!"LOL

LOL......

Nah, CK didn't steal anything, he said he got it from another board.

Just looks as if someone may have read what I wrote and re-wrote it in his/her own verbage.

Or not, it just seems very similar, no harm done. :) If it helps people to grow and better their technique, that's the point, so all the better.

~SC~

Quote:

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Originally Posted by SwoleCat

LOL......

Nah, CK didn't steal anything, he said he got it from another board.

Just looks as if someone may have read what I wrote and re-wrote it in his/her own verbage.

Or not, it just seems very similar, no harm done. :) If it helps people to grow and better their technique, that's the point, so all the better.

~SC~

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that right

I thought that biceps were a quick recovery muscle and that training them twice a week was not a problem. In fact now that I think about it this advice comes from Mr. o himself, my boy Ronnie. So now it's train less, and fewer times a week? or train less, but still twice a week?

I think it just depends how long it takes to recover and everyone is different. I only do mine once every 4-5 days but I do my back every 3 days. Everyones different

I strongly believe in full ROM too but I sometimes also incorporate other not popular techniques such as staggered sets, partials, isometrics & cheating! Biceps are srongly genetic related for example the separation split most people do not have, not evan myself.

thanks for the tips.. ill def. remember this next time im training bis

Quote:

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Originally Posted by flyguy7

I thought that biceps were a quick recovery muscle and that training them twice a week was not a problem. In fact now that I think about it this advice comes from Mr. o himself, my boy Ronnie. So now it's train less, and fewer times a week? or train less, but still twice a week?

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Don't forget that Ronnie prolly has 5000mg's of test running through him lol