Did I hear someone say biceps? The word is all over websites, fitness magazines like Men’s Health, work out equipment and supplement labels. What makes the biceps such an amazing marketing tool and, of course, the most highly prized body part in the weight lifting world? The main reason is that biceps are not only one of the hardest muscles groups to develop, but they are a sign of power and dominance too. Moreover, people with perfectly developed biceps are hard to find, which makes massive guns a trophy of sorts for those who have sweated and toiled for months to build them.
More interestingly, biceps are the easiest place for women to touch to convey attraction without coming across as too forward. You can’t rub a man’s chest. However, touching or rubbing the biceps eliminates the chances of the guy shying away or the girl being given a not-too-polite name. The arms of a man are the least sexual and intimate parts of his body.
So what does it all lead to? The simple fact is that we want bigger arms. How do we get bigger arms? We do this by working on the two biggest muscle groups in our arms – the biceps and the triceps. This article will focus on building the biceps.
The Biceps Brachii:
The most visible part of your arm muscles that are known as the “biceps” are called the Brachii. The bicep brachii muscles can be best trained using movements in which your palms face up and elbows curls upwards. This includes pull ups and curls, both of which will be discussed later in the article.
Although the Brachii forms the largest part of the bicep muscles, it’s not the only one. The second bicep muscle part is known as the Brachialis. Although these muscles can barely be seen, as they are underneath the bicep brachii, they play a great role in pushing up the Brachii while flexing, which makes your arm appear bigger, which is something that we all want.
The Brachialis can be trained by exercise movements that have the arm curling inwards. Some of these exercises include the hammer and preacher curls, both of which will be discussed in detail later in the article.
The Best Workout Routine for building Massive Guns
In order to create the optimum bicep workout routine, you need to include a set of drills that will work each part of your biceps. What you have to understand here is that there is no need for you to work on every bicep exercise to have ever been invented to build massive arms. You only need to concentrate on exercises that work the brachii and the brachialis.
Exercises that should be avoided
Some exercises are not optimal for bicep growth, such as chin-ups and some forms of cable curls. The reason being is the efficiency of these workouts depends on the strength of other muscles in your body. Your forearms may tire before your biceps in chin-ups, forcing you to stop a set before your biceps were stressed. Some exercises do not have a full range of motion which is important for rapid bicep building, like lying cable curls on a high pulley.
Now that you know which exercises to be avoided while attaining the perfect biceps, these are the exercises that should definitely be made a part of your routine, as they place the greatest stress on your biceps.
Best Bicep Routines for Rapid Growth:
Alternate Dumbbell Curls Total 40 Repetitions - 3 Sets
Preacher Curls Total 20 repetitions - 3 Sets
Dumbbell Hammer Curls Total 20 repetitions - 2 sets
Alternate Incline Dumbbell Curls Total 20 repetitions – 4 Sets
Incline Dumbbell Hammer Curls Total 20 repetitions – 4 Sets
Standing Barbell Curls Total 40 repetitions – 4 Sets
Exercise Sheet
You need to train your biceps three a times a week, while working on the other body parts on alternate days.
Day 1: Do the maximum amount of repetitions with the maximum possible weights on day 1. This will pump in large amounts of blood into your muscles and put immense strain on your biceps. Start off with alternate Dumbbell Curls which, because it allows you to work on one arm at time, enables you to lift more weights for extra repetitions. Then move on to Preacher Curls which steadies your body and works on strengthening the Brachialis.
Day 3: Cut down the repetitions on day three, and increase the weights. Start off with Standing Barbell Curls and move on to Dumbbell hammer Curls and complete the routine with alternate Dumbbell Curls.
Day 5: On day 5, do the least number of repetitions with the maximum possible weight that you can lift. This will help in building bicep strength without compromising on size gains. Start off with Preacher Curls, then move on to Standing Barbell Curls and round up the day with Dumbbell hammer curls.
Rest
90 seconds between each set and 2 minutes between each exercise.
This workout routine has been designed to cover every possible angle for major arm growth, which makes it the be-all-end-all for bicep growth.
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