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How to build biceps: 4 training programs
Big, muscular biceps with a crisp top are the dream of many athletes … Countless hours of grueling gym work are wasted on them. The following exercises will help you build impressively sculpted biceps!
Who can blame us? When you hear: “Show your muscles,” the biceps are the first to come to mind. It is this muscle that always causes surprise and admiration, for example, on the beach, if you strain it to the limit. During the eventing competition, impressive biceps are not really needed, but in the bodybuilding competition they play a huge role, because without them there can be no proportional and harmonious body.
Even if you’re not going to perform on stage, you still need good biceps. What’s the use of a pumped-up chest and a wide back if you have frail arms?
One of the biggest mistakes made when pumping up muscles is, and most often it concerns the biceps. Athletes spend an hour per workout doing set after set of barbell curls, dumbbells, and machine and block curls to get the desired result. Many of these exercises are done without any sense, and you are, at best, wasting your time. In the hopes of building muscle, many make up programs thoughtlessly and haphazardly.
In this article, I will show you how to build biceps. Exercise selection, repetition patterns, training volume, exercise order, and rest intervals have a huge impact on performance. So take a sip of a protein shake and let’s get started!
A little anatomy
While the biceps seems to be simple, it is made up of two muscles that perform dual functions (hence the name “biceps”).
Biceps brachii: This muscle makes up most of the biceps and has two heads that start at different locations on the scapula. The heads connect at the radius, which can be rotated. The main function of the biceps muscle is to flex the elbow and supination (turning outward) of the forearm. She is assisted by the brachialis and brachioradialis muscles (mainly the muscle of the forearm).
Shoulder muscle: starts towards the middle of the upper arm in front (humerus). It runs through the shoulder joint and attaches to the top of the ulna. The main function is elbow flexion. Since this muscle is attached to the ulna, which does not rotate, it is only involved in elbow flexion, not supination.
Pumping up impressively sculpted biceps!
Now that you know about the anatomy and mechanisms of movement, let’s figure out how to pump up your biceps. The movements and exercises presented are designed to maximize your performance every time you go to the gym. Remember to always use the correct technique and not lift too much weight so as not to jeopardize your safety.
Barbell and dumbbell curls
There is nothing better for building overall mass and biceps strength than the good old barbell curls and dumbbells. Grasp the bar with a shoulder-width grip and bring your elbows to your sides. Hold the bar firmly, but don’t squeeze too hard, as this will distract your attention from your biceps. Bend your arms with the barbell with full range of motion and do not rest at the top. Squeeze the muscles, then return to the starting position.
To perform curls with dumbbells (which additionally involve the shoulder muscle) in the starting position, stand with your arms with dumbbells along your body, your thumb should be pointing down. Bend your arms while supinating your wrists – turn until at the top of the exercise your thumbs point outward and palms up. Squeeze the muscles at the top, then lower your arms to the starting position.
Standard block curls (standing in front of a block machine and doing barbell curls) are a great way to diversify your program. Due to the principle of their action, flexion on the blocks emphasizes the upper point of the exercise, providing more intense muscle contraction.
Scott’s bench curls with a barbell, curved bar and dumbbells
To really get the lower biceps to work, you just need the Scott Bench curls. Make sure you use your full range of motion — all the way up to the maximum contraction and all the way down to the full stretch. Pay special attention to the top of the exercise – too many athletes like to rest at the top. Don’t do that. Instead, squeeze the muscles without reducing the load, and immediately lower the load. Try not to use too much weights, because Scott’s bench curls can be a little dangerous due to the rigorous technique of this exercise. Also, if your wrists hurt when working with a straight bar, try using a curved bar.
For Scott Dumbbell Curls, sit on the bench slightly sideways for comfort. Make sure that at the top of the exercise, the muscles contract as hard as in the barbell curl. An additional plus for the dumbbell option is that you can rotate the dumbbell so that the little finger is closer to the shoulder and achieve an even stronger muscle contraction.
Many gyms have a curl machine that mimics the Scott Bench Curl. Exercises on this machine are a great addition to the end of a standard program if you want to properly “pump” your biceps.
Tip: As a final exercise, do the following: After muscle failure on full reps, try doing partial pumps in the upper third of the movement until you can not move the load at all. Your biceps will beg for mercy!
Smith Trainer
The Smith machine is best used in the middle or at the end of a workout when the muscles are already tired and therefore balance and correct exercise technique are important.
Barbell and Dumbbell Curls with Forward Bend
Bent over curls are very similar to Scott’s bench curls. Just stand up, rest your chest on the pillow that you usually rest your elbows on. The arms will hang down from the other side of the pillow. Grasp a barbell with a light to moderate weight with a grip about shoulder-width apart and bend your arms upward, feeling your muscles contract. Lower the weight back so that your arms are completely perpendicular to the floor.
The advantage of the forward bend curl versus the Scott bench flexion is the constant muscle tension, especially at the high point. During forward bending curls, you cannot rest when the arms are bent and the bar is at the top.
Dumbbell bent over curls are performed in the same way as dumbbell curls on the Scott bench. Remember that the muscles must be constantly tense, and try not to rest at the lowest point. You will be able to get the most out of this exercise even with light to moderate weights.
Tip: A great opportunity to update the usual exercise a little – 21 repetitions! Take a lighter weight than usual and do seven reps from bottom to midpoint, then seven reps from mid to top, and finally seven full reps to complete the set. Your biceps will just howl!
Dumbbell curls on a bench with a positive incline
Arnold Schwarzenegger’s favorite exercise is dumbbell curls on a bench with a positive incline. It is an unrivaled remedy for stretching and building up the muscular abdomen with the apex. Adjust the bench approximately 45 degrees (or slightly higher if this is your first time doing the exercise). Lie with your back on the bench so that your shoulders touch its surface (many athletes make the mistake and lean forward) and lower your straight arms with medium weight dumbbells down.
Some of these exercises are a little isolated, so don’t carry too much weight or you risk getting hurt.
In the starting position, the thumbs point down. Bending and raising your arms with dumbbells, supine them, as when doing curls with dumbbells while standing. Make sure that you bend your arms along the body and do not lift your shoulders off the bench. Bend your arms fully, contract the muscles, then lower your arms to their original position.
Tip: To make your muscles work even harder, try doing block curls on a bench with a positive incline. Place the D-handles on the pulley near the floor and place the bench in front of the machine with your back to it. Bend first with one hand, then with the other. Constant tension will pump your muscles for sure!
Concentrated flexion
, which are usually left at the end of the workout, are great exercises if you want to pump up the top of your biceps. Sit on the edge of a bench, lean forward with a dumbbell and rest your elbow on your inner thigh. Bend your arm with a dumbbell towards your shoulder and contract the muscles. Again, don’t use too much weight. This is not the time to grab heavy dumbbells and swing them from side to side.
Use a weight you can lift and control, and do moderate reps. Do not lift the weight with your shoulder; it should remain stationary while the biceps do all the work.
Tip: You can also do Concentrated Standing Curls, although they are a little more difficult and require more skill. Bend at the waist and lower the dumbbell so that it is a few centimeters from the floor. Bend your weight towards your shoulder, keeping the upper arm steady. Keep your elbow close to your body and keep it looking straight down at all times. Feel the biceps contract into a knot at the top, then lower your arm to its original position.
Hammer-style arm curls
This dual function exercise is great for both forearm development and top bicep pumping. Lower the dumbbells (thumb grip on top) along your torso. Without supinating your wrist, bend your arm, keeping the wrist still (hammer-style movement). Bend your arm up, squeeze the muscles and return to the starting position. These bends can be done with both hands at the same time or in turn.
Tip: Many athletes do this exercise in a slightly different form. Start in the same position as you bend your arms, bring the dumbbells through your body to the opposite shoulder, keeping your upper arm motionless. Change hands for each rep. Many people claim that this option contracts more muscles and is more comfortable on the wrists.
Workout plans
Do one of the following routines 1-2 times a week with at least 4 days off between them to ensure maximum results. You can alternate exercises and choose the one that suits you best.
Note: Do 2 sets of 10-15 repetitions of the first light to moderate resistance exercise to warm up your muscles.