Building Biceps Tips?!
Question: I have **terribly weak** biceps and I need to strengthen them badly. I want tonage and power. Can anyone tell me common exercises at home to do or machines at gym to use?
Answers: I have **terribly weak** biceps and I need to strengthen them badly. I want tonage and power. Can anyone tell me common exercises at home to do or machines at gym to use?
Hello Celestial Beast,
Great Bicep Routines
As soon as you mention big arms, the biceps are the first thing most people think of. While it's true that to have huge guns the triceps should not be ignored since they make up more arm size, you have to have fully developed biceps to really stretch the tape.
Most people love to train biceps, flexing their arms with pride at the end of every set, yet not always seeing the kind of results they want to see. This article will tell you how to get the results you want from your biceps training.
It's important to know the function of the muscle you're training in order to design a routine that properly works that muscle. The biceps is properly known as the biceps brachii and is a two headed muscle. This muscle has two functions: Flexion - the action of bringing the arm up to the shoulder and Supination - the action of twisting the wrist, or turning the thumbs away from the body.
The brachialis is a small muscle which lies just beneath the biceps. It is not really a part of the bicep muscle but is included in the discussion because an untrained brachialis muscle can add up to an inch to your current arm size. How cool is that?
We're going to be using two routines because many bodybuilders stick to the same routine long after its stopped working. Research shows that 4-6 weeks is the most you want to spend on a routine, then it is time to change. Otherwise you hit a plateau and stop getting results.
You can use these two routines one of two ways - either do the first routine straight through for 4 - 6 weeks then go to routine #2, or switch between the two each week (do # 1 for one week and #2 for the next week). Also, try to add weight to your exercises every week, even if it's just 2 1/2 lbs. Adding weight consistently is essential for growth.
Here are 43 bicep work outs:
http://www.bodybuilding.com/fun/exercise...
But also keep in mind that the triceps make up 2/3 of your upper arm and biceps take up 1/3, so make sure you work triceps too for an overall bigger upper arm.
one of the best biceps exercises ever is the chin-up. but dont neglect to work your triceps either, because a bulk of the mass of your arms comes from your triceps NOT your biceps. to work your triceps dips are very effective. mix in some push-ups to work both the triceps and biceps and also your chest. hope this helped good luck!!
Other posters have covered the biceps/triceps balance thing, so I'll just say two words. Weight, Intensity.
To build any muscle you have to lift heavy weights with intensity.
I reccommend this routine for any body part, including biceps.
Bicep Curls
Set 1 - 12 reps - should feel to easy
Set 2 - 10 reps - harder but still comfortable to complete
Set 3 - 8 reps - hard, a 9th rep would be the last you could do
Set 4 - 6 reps - very hard, should not be able to do 7th rep
Set 5 - 12 reps - use weight from set 1 (will be quite hard)
Set 6 - to failure - I mean failure, this set should make you want to cry like a baby. Don't be a whimp really dig deep keep going until you just can't lift your arms
Sets 1 - 4 barbell or EZ curl bar
Sets 5 - 6 dumbbells
This routine will build size and strength.