Tuesday, 16 October 2012

Build Huge Biceps


Without a doubt, bicep building is the favorite subject of virtually all bodybuilders. Everyone still likes to train biceps as hard as humanly possible, enlarging them to the point where they appear like softballs surgically inserted under the skin


The biceps brachii, or simply biceps in common parlance, is, as the name implies, a two-headed muscle. The biceps lie on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is at the latter where it flexes the elbow and supinates the forearm. Both these movements are used when opening a bottle with a corkscrew: first biceps unscrews the cork (supination), then it pulls the cork out

Build Huge Biceps

This article contains a complete biceps workout using the Larry Scott was the first Mr. Olympia. He was 5' 8" tall and he had 20" arms. Today there are hundreds, maybe thousands of bodybuilders that have 20" arms. But this was in 1965. There were a few other guys like Dave Draper and Arnold that had 21" arms, but they were over 6' tall. Larry Scott was only 5' 8" tall. To have arms this size for someone of his height was considered incredible.
Larry Scott, nicknamed "the Legend", born on October 12, 1938 in Blackfoot, Idaho is an American former IFBB professional bodybuilder. He won 1965 Mr. Olympia and the 1966 Mr. Olympia competition.
Larry Scott  first Mr. Olympia

Why am I mentioning Larry Scott? Because he practically lived on the Preacher Bench. In fact at Vince's Gym in North Hollywood where Larry worked out, they didn't call it the Preacher Bench, they called it the Scott Bench. 

Larry Scott is responsible for making the Preacher Curl Bench one of the most popular pieces of bodybuilding equipment. Here is one of his biceps workouts: 
After you warm up, use a weight on the barbell curls that you can perform 6 to 8 reps with. Have your training partner help you with the last rep if necessary. After your last rep, lower the bar down about half way and perform 4 to 6 half reps or burns. Set the barbell down and without resting, pick up the dumbbells and continue to do 6 to 8 reps followed by 4 to 6 burns. Do 3 or 4 of these supersets and your arms will be totally pumped. Now get ready for the next exercise
Use an E-Z curl bar for these and do 3 or 4 sets of 10 to 12 reps followed by 3 or 4 burns at the end of each set. Finish the biceps routine with 4 or 5 sets of Wrist Curls off of the end of a bench. You can do these two exercises in a superset if you want to.

Click image
Do this routine 2 days a week for 6 to 8 weeks and your arms will grow! Also make sure that you take the proper supplements. (If you want to get a massive arm pump, try taking a Pre Workout Supplement before you workout followed by a Protein Supplement or a Meal Replacement Supplement immediately after your workout. You should also take a good Multi Vitamin Mineral Supplement) 
 Advanced Muscle Mass Formula. 55g Protein per serving. Great taste. Natural and Artificial Flavors. Muscle Juice 2544 is the ultimate weight gain formula on the market today. Each nutritionally complete dose supplies your body with 55 grams of the highest quality (as measured by Biological Value, BV) peptide-bonded and free form amino acids, predigested complex carbohydrates (glucose polymers), and pure crystalline fructose. No artificial sweeteners used. Typical Amino Acid Profile: Each Serving Contains: Essential Amino Acids: L-Leucine, 6112 mg; L-Isoleucine, 3548 mg; L-Valine, 3417 mg; L-Lysine, 5122 mg; L-Threonine, 4187 mg; L-Methionine, 1223 mg; L-Phenylalanine, 1925 mg; L-Tryptophan, 894 mg. Non-Essential Amino Acids: L-Arginine, 1485 mg; L-Aspartic Acid, 6346 mg; L-Cystine, 1300 mg; L-Alanine, 2929 mg; L-Glutamic Acid, 10973 mg; L-Glycine, 1100 mg; L-Histidine, 1011 mg; L-Proline, 3548 mg; L-Serine, 3039 mg; L-Tyrosine, 1753 mg.
 How You Get Huge Biceps?     
After  warm up, use a weight on the barbell curls 4 to 5 set each set 8 to 12 raps
                                                               Barball Cural
Barball Curl
Barball Curl

Isolation barbell curl with clean technique

In order to perform good strict movement we must obey basic rules:
Arm [shoulder-elbow] must be at all-time perpendicular to the floor. Using free weights means that we only fight versus the force of gravity. In such position both heads are equally involved and equally parting in the curling. Of course the process is much more complex but we will simplify things as for now.

If we would move our elbows to front during curling – we would change isolation movement to compound movement [harder, more CNS usage, front deltoid use]. Keep in mind – with frontal elbow movement we initiate shoulder flexion. By doing that we completely eliminate biceps short head’s elbow flexion – thus making exercise awkward, harder and less “direct biceps building”. In other words we are exchanging isolation exercise for the worst clone of standing press.

If we would move our elbows to the rear, we would again switch the movement to compound one, thus eliminating the usage of one head, making things harder and switching some work to posterior deltoid. Still no “equal head” compliance.

Now we know why are our arm must be perpendicular to the floor. From now on our biceps heads should work simultaneously with no problems, right ? No.
We must ensure that the rest of our body position [bones, tendons, other muscles] are allowing our biceps to do the direct work.

During elbow flexion our body must be in proper technical position:

-chest up
-head straight
-abs tight
-back arched
-glutes tight
-shoulder blades retracted

That will guarantee us stable position during the movement and no mechanical obstructions.
Let see how does it looks like in practice. In order to see everything as it is in reality we made a session with one of our IT specialist. Reason is simple – too big mass often shorten ROM and cover wrong technique.

                                               Blue line – line parallel to the force of gravity
 Green line – line parallel to the floor and also the line marking the biggest force acting on biceps
            Yellow angle a+b+c+d – theoretical full angle of full elbow flexion. Equals 180 degrees.


- True isolation movement
- Exercise is healthy and pain free
- Both heads are worked equally
- No other major muscles isotonic work
                                              Blue line – line parallel to the force of gravity
Green line – line parallel to the floor and also the line marking the biggest force acting on biceps
                   Yellow line – theoretical full angle of elbow flexion. Equals 180 degrees.

 Preacher Bench Barbell Curl
Larry scott , they didn't call it the Preacher Bench, they called it the Scott Bench. 
3 to 4 set each set 8 to 10 raps
Preacher Bench Barbell Curl
Preacher Bench
preacher curls  allow many variations that i have mentioned dumbbells, barbell,ez-curl bar, cabel and machine, and if u are not happy with the development of your bicep thus for than you can do a lot worse than to try concentrating on this underrated curl as i have outlind here.

   Dumbbells Preacher Curl



EZ curl bar is a variant of the barbell that is often used for biceps curls,   upright rows, and lying 
 triceps extensions. The curved profile of the bar in the grip region allows the user's wrists and forearms to take a more neutral, less supinated position. This reduces the risk of repetitive stress injury in these exercises. However, when performing the biceps curl, using an EZ curl bar prevents full contraction of the biceps-which can only occur with the wrist fully supinated-and thus may prove a less  effective exercise.

Preacher Bench cabal curl    

Sit on preacher bench placing back of arms on pad. Grasp cable bar with shoulder width underhand grip.
Raise cable bar toward shoulders. Lower cable bar until arms are fully extended. Repeat.

ez-curl standind position
3set 6 to10 rap

·         Grab an EZ Bar with an underhand grip standing tall and with good posture.
·         Your hands and arms should be positioned at your side and close to your body.
·         Next, curl the EZ Bar up, flexing at your elbow, contracting through the bicep until the bar is about 1 to 2 inches away from your shoulder.
·         Now, lower the bar back to starting position and repeat.

 cable curl 
3set 6 to10 rap

  1. Adjust the cable machine at one end so that the cable is attached at the bottom with the sliding adjustment.
  2. The cable metal grip should extend so that you can grasp it comfortably in two hand.
  3. Choose a weight that allows you to do 8 to 12 repetitions.
  4. Stand comfortably with feet firmly placed on the floor. 
  5.  Brace the abdominal muscles, straighten the back, keep the head steady and remember to breathe out on exertion and in on recovery. 
     Reverse curls

        Reverse Barbell Bicep Curls target the biceps and forearms. By using the bar with an overhand grip you put the biceps in an unusual positon for lifting and will therefore make the forearms work harder. Described as a must by some bodybuilders, the additional forearm strength provided by this exercise allows you to perform heavier bicep curl lifting and may also assist in strengthening your grip.


Grasp bar with shoulder width over hand grip.
With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.


When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.

Dumbbells  Curl

The dumbbell, a type of free weight, is a piece of equipment used in weight traning. It can be used individually or in pairs (one for each hand).
Dumbel curl
  1. Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
  2. Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
  3. Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
  4. Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
  5. As you inhale, slowly go back to the starting position.
  6. Repeat for the recommended amount of repetitions.
Caution: Do not extend your arms totally as you could injure your elbows if you hyperextend them. Also, make sure that on the way down you move slowly to avoid injury.
Variations: You can use cables for this movement as well.



Position two dumbbells to sides, palms facing in, arms straight.
With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.


Biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbow is fully flexed, it can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions


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