There’s no denying a set of big arms looks impressive. And there isn’t a guy around who doesn’t want bulging biceps. When someone asks you to flex you immediately roll up your sleeves to show off your guns. Big bicep peaks are quite possibly the ultimate beach muscle. Everyone loves them.
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 expect after putting in all the hard work.
This article will help you get the results you want from your biceps training. Discover how to build bigger arms with various bicep workout programs designed for mass building.
Anatomy of the Biceps
Before you can jump into the training and the best bicep workout exercises some background information is necessary Biceps Kaise Banaye .
A quick anatomy lesson is in store.
The biceps brachii, or biceps for short is a two headed muscle:
- long head or outer head
- short head or inner head
Both heads share the same insertion point near your elbow on your radius. A bone in your forearm. On the other end the two heads each have their own origins on the scapula. The short head attaches to the coracoid process. The long head travels further and attaches to the scapula at the supraglenoid tubercle.
Basically your biceps run down the front of your arm and make up about 1/3 of the muscle mass of your upper arm.
There are 2 additional parts of the bicep are called brachialis and brachioradialis. These are little muscles on the outside of the bicep that help with elbow flexion. Generally they get enough work that there is no need to isolate them, unless you are a competitive bodybuilder.
Any arm flexion will work the entire biceps muscle but certain lifts will focus and hit one part more than the others.
Functions of the Biceps
In order to correctly train the biceps is necessary to understand their function and movement patterns. The biceps is tri-articulate, working across three joints. The main duty of the bicep muscle is to flex the elbow…moving the forearm towards the shoulder.
There is a second function of the biceps. Supinate the forearm, turning the hand from a palms-down position to a palms-up position. Knowing these two functions makes designing a bicep workout plan a little easier. The biceps also helps stabilize your rotator cuff. But as a bodybuilder or someone looking to get bigger arms we are primarily concerned with the first 2 functions.
Training Your Biceps
Now that you have a basic understanding of the biceps muscle and function we can get into the good stuff…building big biceps!
You will be happy to know that planning your biceps workout program is fairly straightforward. They really only have two major jobs as described earlier. Just make sure you include these movements in your program and you will be on the right track.
Key bicep workout programing tips: pull heavy weight, include lots of chin ups and rows movements with your hands more than shoulder width apart, hits the outer head, to hit the inner head hands are placed closer than shoulder width, to get more Brachialis involvement curl with your palm facing your body.
Best Biceps Exercises
You can not beat compound movements for adding massive amounts of mass to your your frame. And the same thing goes for getting big arms. Chin up variations, and different rows are a great way to add size to your biceps. You will never see someone who can move lots of weight in these lifts without big arms. So be sure to include lots of pulls in your program. That will be discussed in another article. For now we will focus on the biceps.
If you are looking to focus on just the biceps, barbell curls are the best biceps isolation movement you can do. This is the most basic biceps exercise and the foundation of your workout program.
Most guys know how to do a barbell curl so I will not go into much detail. Just remember to keep the elbows in tight to the body and to go heavy.
This exercise would be the first exercise done in the bicep portion of your workout. Start with a warm up set of 12 reps add weight drop to 10 reps add more weight now perform 8 reps. This set should be tough. Do one more set with even more weight and again drop the reps from 6-8. This set is tough.