Bomb Those Bi's!

The biceps muscles are a fairly straight forward and enjoyable body part to train. As the name suggests, the biceps consist of two separate muscles. The long head and the short head. The brachialis is also considered part of the biceps and runs between the long head and the triceps.

Those of you whose biceps run down to the insertion of the forearm can be considered genetically gifted. Congratulations! You have a lengthy biceps muscle belly. If your biceps are naturally thick as well as lengthy, then you will have a great bicep peak when flexed. The two qualities combined, make for a potentially great looking arm . With the routine I'm about to give, your arms are going to grow in no time!

The biceps can be a stubborn muscle for growth. With a smart and consistent routine, results will surely come your way.

The Routine

1. Standing EZ Barbell Curls (4 sets x 8-10 reps)
   A great mass building exercise which allows you to go as heavy as you like, while keeping you aligned to strict form and full range of movement. Take a shoulder width grip and begin the movement with the EZ bar resting across your thighs (just above your knees). As you curl the bar up underneath your chin, keep your upper arms pressed up against the sides of your upper torso (slightly forward). The upper arms should not move at all.
   
   Once reaching the top of the movement, do not pause. Immediately lower the weight down, with control, to the original starting position. At this point, the biceps should be fully extended. Focus and feel the movement of the muscle both ways, concentrically and eccentriclly. Avoid arching or swinging your back throughout the movement. If necessary, bend your knees slightly and wear a belt.
    
2. Seated Dumbbell Together Curls (4 sets x 10-12 reps)
   This exercise involves the same action as with the dumbbell EZ barbell curls. However, it allows you to stretch the biceps more eccentrically. Beginning with arms fully extended, and by your side, curl the dumbbells up together to the top of your shoulders. Do not pause at the top. Keep the movement fluid and ongoing. Slowly extend and feel the stretch of the biceps to the point of full extension.
   
   Make sure you're sitting on a bench with a back support at a right angle. The back support will promote strict form, preventing you from swinging and deviation. It's important that your grip is balanced and centered when curling, or the dumbbell will sway, causing you to lose control. It is not necessary to go too heavy with this exercise, so use a moderate weight and pump it up.
    
3. 45° Preacher Arm Curl (4 sets x 10-12 reps)
   Using a machine or EZ bar, place both upper arms along the length of the bench support while seated or standing, very similar to a standing EZ curl, only it isolates the biceps more because your upper arms are totally fixed. There's no room for deviation, thus enhancing the pump. Take a shoulder-width grip, and with control, raise and lower the weight with the same technique as with EZ barbell curls. On the upward movement, fully contract the biceps until they can't be peaked or flexed any further. On the way down, fully extend the biceps belly.

Have a great biceps workout, and contact me to keep me posted on your gains or ask questions.