The Interpretation of Science
Good biceps workout:- What is generally referred to as the “biceps” muscle is actually a lot different from what most people think. In fact, the biceps make up only about one-third of the arm. The deltoids and triceps make up the remaining two thirds. Biceps are made up of three muscles: brachia biceps, brachialis, and brachioradialis. So, in order to get the killer biceps, it’s important that you reach all three sections of the biceps, and try not to ignore the triceps and deltoids.
Your shape is important , it helps to achieve better results and prevents any muscle damage. One of the key components to concentrate on, along with the proper shape, is the mind-muscle relation. Don’t ignore your form because of the weight you ‘re using.
The last main component is to change the tempo for optimum wins. For example, a 1:1:4 tempo will mean a 1-second concentric (or a lifting aspect), a 1-second squeeze and a 4-second excentric (or a negative / lower weight).
Now that we’ve gone through science, let’s hop into the fun part. Here’s what we call the “Big 5” biceps exercises.
1] Wide-grip standing barbell curls:
Taking a wider-than-normal grip will cause you to move to the outside of your shoulder so that your humerus shifts its position. This leads to more intervention from the small head of the biceps. For this and all the barbell curls, stop cheating on the reps by leaning back. If you want to overwhelm the floor, use bands, chains, or a forced reps buddy.
2] Alternating hammer curls:
Take a pair of dumbbells and let them hang next to your sides with your palms in front of your thighs. Without shifting your upper arms, bend your elbows and curl your dumbbells as close to your shoulders as you can. Stop, then slowly lower the weight back to the starting point. Each time you return to the starting spot, straighten your arms full.
3] Seated curls:
Hold the EZ-curl bar with your hands 6 inches apart. Place your upper arms on the sloping pad of the bench of the preacher and keep your elbows slightly bent in front of you. Without shifting your upper arms, bend your elbows and curve the bar towards your shoulders. Stop, and slowly lower the weight back to the starting position.
4] Incline dumbbell curls:
Grab a pair of dumbbells and lie with your back against a 45-degree table. Without shifting your upper arms, bend your elbows and curl your dumbbells as close to your shoulders as you can. Pause, then slowly lower your weight back to the starting point. Each time you return to the starting spot, straighten your arms full.
5] Overhead cable curls:
This movement is a perfect way to improve your front double biceps posture while you exercise. With your arms in this position, the recruitment of brachialis is maximized. The higher the elbow, the more separated the brachialis is from the brachial biceps. A decent alternative is to make one arm at a time, to get the arm straight up (against the back), to curl behind the head.
We suggest that you do not do all of these exercises during your arm workout; however, by switching them from workout to workout, you will keep the stimulus high while never allowing your muscles to adjust too much. The continuous variation in biceps training is what avoids a plateau and helps drive your strength to new heights, so don’t be afraid to exercise outside the box.
Working out is almost futile if your diet doesn’t match the goals you’re trying to achieve.
If you’re bulking up, you’re going to want a calorie surplus diet, which means you can eat more calories than you burn in a day. Otherwise, the body will reach a catabolic state, which means that it will eat away the hard-earned muscles to produce energy. Every day, two-thirds of your calories should come from carbohydrates, while one-third should come from lean proteins.