Showing posts with label biceps training. Show all posts
Showing posts with label biceps training. Show all posts
Monday, October 16, 2017

Training Routines For Hitting The Biceps And Triceps Independently

hitting the biceps and triceps
To build arm muscles, you have to find ways to specifically target the two major muscle groups that make up the upper arms – the biceps and triceps. Many bodybuilders try to just combine these two muscle groups into a single bodybuilding training day, and it works for some. But if you’re the type of trainer who wants to dedicate more sets, more reps, and more time to growing each of these muscle groups independently, then you are going to want to give them their own day.

To build arm muscles on biceps day, the plan is simple. You want to complete as many slow and controlled curls (of multiple varieties) with as much weight as possible, for as many repetitions as possible – until muscle failure is achieved. Once you are at a point where you cannot possibly flex the biceps, and completing even a single more repetition is out of the question, then your training day is not yet complete! Start biceps training day with standing barbell curls. You can use a bench press station or a squat rack for this purpose, or just standing with a barbell is fine as well. After your slow repetition curls, move on to the dumbbell rack. Knock out a variety of sets, ranging from standing to seated to standard grip to Supinated grip dumbbell curls. Machine curls are third – find a Nautilus or Hammer Strength machine and it’s 4 to 6 more sets. Finally, as you approach failure, move on to the cable area and devote 15 solid minutes to burning out your biceps with slow and steady curls until the pump is so bad you can’t even grip the bar anymore!

When you are ready to build arm muscles for the triceps, the recipe doesn’t change a bit! You want to also use the same controlled, slow movement for triceps. You never want to rush, swing, or heave the weight. Rather, stick with the slow and steady process that works with biceps. Begin with skull crushers, moving the weight safely over your head for slow and heavy sets. Use gloves if slippery hands may result in some injury for you. Next, it’s off to close grip bench press, where you continue your free weight assault upon your triceps. Keep the reps safe, but go dangerously heavy! Machine time will lead you to one of the many leverage weight stations for triceps muscles that your gym undoubtedly possesses. Then, finish off arms with style – cable pressdowns. With the variety of angle and handles, you can find new ways to torture your triceps every single time.

You don’t have to be a rock scientists to build arm muscles – people with far fewer brain cells have achieved some serious muscle mass. But you do have to train intelligently. Give each of the major muscle groups of the upper arm – the biceps and triceps – their own training day. Focus solely upon training that muscle group to its maximum peak, and then fleeing the gym and retreating to nutrition and rest – and growth will come before you know it!

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Thursday, July 27, 2017

Biceps Training Tips

Q: I’ve got a couple of problems with my biceps. Firstly, whenever I do barbell curls I feel more of a burn in my forearms than my biceps. And secondly, I can’t seem to get any peak on my biceps. What’s the key to building an Arnold style bicep peak?

biceps training

A: That’s easy – go back in time to 1947 and get yourself hatched from a sweet little Austrian woman named Auriela. Failing that you could work with your OWN potential. You see, muscle shape is a pre-determined genetic factor in our make-up. And, unfortunately, an Everest type bicep peak doesn’t get dished out that often. Every once in a while you get your Arnold’s, your Robby Robinson’s and your Boyer Coe’s. Meanwhile the rest of us have to work with what we’ve got. Which doesn’t mean that you can’t build some damn impressive arms. It just means that your overall bicep shape is set at conception.

Remember though that the only way to realize your potential is to try and surpass it. You need to work the entire biceps for complete development. That means giving equal attention to both the inner and outer heads of the biceps brachaii as well as the often neglected brachialis (the egg shaped muscle on the side of the arm that gives shape and thickness to the muscle group). Many trainers compound the problem of genetically limited biceps shape by not performing full range of motion. This can have the effect of leaving a gap between the bicep and the elbow (the dreaded short bicep). Avoid this problem by going through a full range of motion on every rep. Most traditional curling movements tend to favor the inner head of the biceps brachaii, so remember to add in the likes of hammer curls, French curls and dumbbell curls on the preacher bench. To hit the brachialis try cross body hammer curls, bringing the dumbbell across to the opposite shoulder. Continue working hard to develop your upper arms with a variety of curling variations and you will win the arms race – peak or no peak.

Now, to your first question. This problem is actually quite common and its solution is, fortunately, quite simple. When you start the curling motion, my bet is that you are curling the wrist in. This puts the tension on the forearms throughout the movement, which is not what you want. What you need to do is to flex your wrist backward during the curling motion. This will take the tension off of the forearm flexors and place it squarely on the bicep – where you want it. It will also make the exercise slightly more difficult to perform, so put your ego aside and lower your poundage’s until you get this one sorted out. You’ll be working your biceps more directly and you won’t have to worry about your forearms being a limiting factor.

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Friday, March 31, 2017

Biceps Training Tips

biceps training

Many bodybuilders aspire to get big biceps because they are the signature of successful bodybuilding. Many bodybuilders who have big biceps like showing them off because many people admire them. The biceps are very conspicuous compared to the abs. if you want to show off your biceps all you need to do is to wear a vest but it is not that easy to show off your abs. for people to see them you have to take off your top completely. In bodybuilding it is all about the biceps and the moment you grasp this point you will be on your way to success. The moment you fully grasp what it entails in order to increase your biceps you will be on your way to succeeding in bodybuilding.

In order to increase your biceps you have to concentrate on working out the entire body. You cannot isolate the biceps alone; you need to include other muscle groups as well. The best techniques which will help you increase your overall muscles including the biceps are compound movement exercises. There are various compound movement exercises such as squats. When you do this kind of exercises you create tension also on the biceps and thus they will grow in size. You can also use isolation movement exercises in order to workout the biceps. Techniques such as progressive resistance training will also help you increase the size of your biceps.

The other important thing you need to include in your training regimen so that you increase your biceps is to eat a proper diet. The pillar of developing bigger biceps is through eating a proper diet. If you do not take a proper diet then your biceps will not respond to the training. When choosing the weight to lift it should not be too heavy. If you are a bodybuilder seeking to transform your body and increase your biceps you need to ensure that the weight you are carrying does not exceed your upper body strength. If you do not have proper command of the weight, then the weight you are carrying is too heavy. A good bodybuilder always has adequate command of the weight they are training with. You need to be able to undertake both the eccentric and concentric phase without any difficulty. As a bodybuilder you need to ensure that you are able to control both the eccentric and concentric phase properly because each requires very different levels of energy.

Your diet should also be proper if you want to increase your biceps. The diet of a bodybuilder is quite different from the diet of a regular person. The secret to gaining body mass will depend on the amount of calories you take daily. Your daily intake should be more than the calories you burn daily if you want to gain body mass. The best source of calories is carbohydrates, proteins and vitamins. You should also take bodybuilding supplements which are organic and do not contain any steroidal substances in them.

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Monday, February 20, 2017

Biceps & Triceps Training: You Can Trust The Machines!

triceps machine movements
If you’ve ever seen the Terminator series of movies featuring bodybuilding legend Arnold Schwarzenegge, you have learned one lesson, and learned it well. We cannot trust the machines! They have been sent back in time to destroy civilization, blow things up, and otherwise ruin peoples’ days.

In bodybuilding, machines get a bad rap as well. Any time you look over at the machines in your gym, it’s very likely you see some devices being used by less-than-serious lifters, with less-than useful weight. Machines are easier and safer than free weights. The safety issue can be important to those with less training experience or muscle mass, who therefore cannot control the weight like a larger, more experienced bodybuilder. However, the fact that many bodybuilders move to the machines to take it easy, seems to give them a bad reputation. The secret to success with using machines for making muscle gains – particularly in the upper arms – is to use them to make the exercise harder, not easier. The machine controls your range of motion and forces you to flex at the same point on every repetition, without resorting to cheating or a swinging of the weight.

What we seem to forget is that Casey Viator, Mike Mentzer, and yes, even the great Arnold Schwarzenegger himself, used machines very frequently as they lifted. Of course they realized the usefulness of free weight squats, deadlifts, rows, and bench and shoulder pressing for building muscle mass. But they were also aware of the fact that with training so much, there was no way in the world that their joints and muscles could recover fast enough from compound lifting. Plus, they knew that it was essential to hit the muscle groups (particularly smaller groups such as biceps and triceps) with deliberate, slow targeted work. Machines provided that.

Thirty years later, bodybuilders are divided. With the use of many of today’s advanced drugs and judging panels which award mass monsters, many guys do focus primarily upon the heavy compound mass movements in order to gain a lot of muscle and keep it on. As a result, we don’t see the clean, lean, crisp defined physiques of years past. Instead, the stages are literally littered with bulky clones. As a bodybuilder rising through the ranks with complete control over your training regimen, you can change this. You can become one of the Bob Cicherillo clones that trains light with machines, and still win bodybuilding titles. You don’t become the biggest man on stage using machines, but you do possess one of the best physiques up there.

biceps machine movements
Useful biceps machine movements include cable curls with one or both hands, preacher machine curls, and the wide variety of dedicated machines. Useful triceps machine movements include cable pressdowns, overhead cable pressdowns, and the wide variety of Hammer Strength and Nautilus machines your gym offers. There are literally dozens of variants, but they all pretty much focus upon the three heads of the triceps with good accuracy. Keep your repetitions slow and under control, and focus upon flexing the muscle group at the peak contraction point of every repetition. Over time, you’ll see shape and lines emerge from the machines that will certainly give you an advantage on the bodybuilding stage. I’m still not saying you should trust any machines that travel back through time hell-bent on destroying the planet, but those in your gym are probably pretty safe – and actually useful as well!

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Thursday, April 7, 2016

8 Training Tips For Bulging Biceps

bulging biceps

Are you looking for a set of spectacular guns? It’s not all that hard to develop good arms, but it can often be very difficult to develop great arms. Here are eight tips for growing your arms, effective for anyone from the beginner to advanced bodybuilder status!

Vary your rep ranges

Most bodybuilders tend to find a comfortable repetition range, and keep all of their workouts in this area. If they like lifting heavy, they’ll typically use 6 to 10 repetitions for everything. If they enjoy going lighter, then 10 to 15 reps will fit the bill. In order to stimulate all available muscle fibers, bodybuilders must train in both low and high repetition ranges.

Keep form perfect

There are many body parts, such as chest, back, or legs, when you can achieve some pretty good gains without using perfect form. When it comes to the biceps, however, you’re not going to be that lucky.

Eat more food

You can’t grow without eating. Gyms around America are chock full of people who look the same every year because they’re attempting to gain muscle while losing fat. Naturally, it cannot be done. Instead, divide your workout year into a series of weight gain/loss phases in which you add muscle, and then diet down to display it better.

Sleep more

Gaining muscle doesn’t happen in the gym – it happens while you rest. Getting your tail in the gym and training hard is important, but the sleep you receive that night (coupled with solid nutrition) is where the actual growth occurs.

Train with a partner

Not only is training with a buddy safer, it will also give you further motivation to lift harder and above all, show up in the gym at the first place. Find someone of similar body weight and goals. If they ever cancel, you should train alone.

Give your workout a boost

A new generation of NOS drinks and capsules is on the markets, loaded with caffeine and other ingredients designed to lead to increased blood flow to the muscles during a workout. While the effects are cortisol-based and only temporary, the increased pump may leave you training harder than ever, which will lead to permanent gains.

Use the dumbbells

Many bodybuilders believe that barbells are the absolute end-all and be-all of lifting weights. While they are very effective for building strength, their limited flexibility means you can’t always hit the muscle from every possible angle.

Machines allow for more angles, but they limit the taxing effect upon the muscle. Simply put, they often make things just a little too easy for the bodybuilder. The solution is to opt for dumbbells. They deliver a unique blend of available angles and outright heavy lifting which leads to biceps growth.


Give it time. Arnold’s great arms took a decade to build, even with his incredible genetics, work ethic and early chemical assistance. You can’t expect to build Arnold’s arms, but you can work hard and develop the best arms you were designed to have.

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Friday, February 26, 2016

Bodybuilding Tips: Double-split Training

double-split training

We’re always looking for ways to shock our bodies into growing. It’s only when we find new ways to challenge our physiques – with new rep ranges, movements, or other variances – that growth occurs.

Well, this body part split may be just what you’re looking for. You start with a week of super-intense training, then scale back for a week. Check it out!

Week One
  • Day 1 – Train chest in the morning. Eat lunch, take a nap and have a snack. Then train triceps in the afternoon.
  • Day 2 – Train back in the morning. Eat lunch, take a nap and have a snack. Then train biceps in the afternoon.
  • Day 3 – Rest
  • Day 4 – Train shoulders in the morning. Eat lunch, take a nap and have a snack. Then train traps in the afternoon.
  • Day 5 – Train quads in the morning. Eat lunch, take a nap and have a snack. Then train hamstrings and calves in the afternoon.
  • Day 6 – Rest
  • Day 7 – Rest
Week Two
  • Day 8 – Train chest and triceps together at your convenience
  • Day 9 – Train back and biceps together at your convenience
  • Day 10 – Rest
  • Day 11 – Train shoulders and traps together at your convenience
  • Day 12 – Train quads, hamstrings, and calves together at your convenience
  • Day 13 – Rest
  • Day 14 – Rest
Once you compete day 14, return to day one. Essentially, you’re training ten times the first week, and 5 times the next. This is very confusing to your central nervous system, and will keep you growing.

If you’re a bodybuilder using anabolic steroids, then these routines will work fine for you. If you’re a natural, you’ll want to ensure you are adding additional sleep and calories to the week when you’re training twice per day. If you want to present a very unique challenge to your body, mix it up even more, and train in this fashion. You’ll be completing two short, and two long, workouts each week, mixing them every other week!

Week One
  • Day 1 – Train chest in the morning. Eat lunch, take a nap and have a snack. Then train triceps in the afternoon.
  • Day 2 – Train back and biceps together at your convenience
  • Day 3 – Rest
  • Day 4 – Train shoulders and traps together at your convenience
  • Day 5 – Train quads in the morning. Eat lunch, take a nap and have a snack. Then train hamstrings and calves in the afternoon.
  • Day 6 – Rest
  • Day 7 – Rest
Week Two
  • Day 8 – Train chest and triceps together at your convenience
  • Day 9 – Train back in the morning. Eat lunch, take a nap and have a snack. Then train biceps in the afternoon.
  • Day 10 – Rest
  • Day 11 – Train shoulders in the morning. Eat lunch, take a nap and have a snack. Then train traps in the afternoon.
  • Day 12 – Train quads, hamstrings, and calves together at your convenience
  • Day 13 – Rest
  • Day 14 – Rest

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Friday, September 11, 2015

Bicep Training: Short-Cuts To Building More Muscle

We’ve all seen the young trainers in the gym, standing in the squat rack with an Olympic barbell, doing bicep barbell curls. Well, not exactly bicep curls. More like, “back heaves”. They add 40 pounds more than they can handle to the bar, and then use an extremely amusing amount of body English to bring the barbell from belt buckle to chin.

Some cheating is beneficial in bodybuilding training. The goal of bodybuilding training is to stimulate the muscle group by filling it with as much oxygen- and protein-rich blood as possible. So if improper form at the end of a set helps the bodybuilder to push more blood into the region, it’s a positive thing. However, the question is, when does a little cheating become too much? When does the body English and swing result in the muscle not being stimulated enough for the exercise to be effective?

Biceps Training

The barbell curl is the most popular – and most effective – exercise for training the biceps. Standing with the feet shoulder-width apart and grasping the barbell with an underhand grip and shoulder width, the trainer slowly curls the bar out and up in a smooth arc-like motion. At the top, he should full flex the biceps, and then slowly lower the weight. The elbows should remain stationary. There back should have no swing. The legs shouldn’t move. The entire brunt of MOST of the exercise should be born by the biceps muscles.

Once the 5th, 6th, 7th or 8th reps pass, the arms are often engorged with blood and lactic acid. No more curls can be achieved using proper form. Failure has been reached. At this point, the trainer can find additional results by training beyond failure. On the last 2 sets of an exercise, attempt to complete 1-4 additional repetitions of the movement by using just a bit of swing to overcome that ‘hump’ that occurs on the upward arc, about halfway up. This failure point would typically end your set. However, by using a bit of momentum and swing to get past it, you are able to complete several additional repetitions, bringing even more blood into the region.

The key to remember is that cheating should only be employed after failure has been achieved using repetitions with good form. Cheating should not be used in every exercise, every set, or you’d quickly burn out due to over stimulation to the central nervous system. Keep is as a handy tool in your repertoire for additional stimulation to the biceps muscle once the body can no longer complete reps in good form.
Monday, July 20, 2015

Forearm Muscle Training Tips

You enter the gym and you are intent on wrecking your arms today. You’re going to train biceps and triceps to complete failure. You’re going to start with free weights for triceps, brutalizing them with skullcrushers, behind the neck triceps presses, bench dips, and kickbacks. Then, you’ll attack that cable center and finish them off. Set after set of pressdowns and overhead triceps presses. You can’t move them anymore, but you’re just getting started! You return to the free weight area and grab a barbell (EZ or straight, your choice!) and begin biceps curls. After a few tough sets, you attack the dumbbell rack and work some “down-the-rack” curls where you exhaust the biceps over and over again with descending weights. After a brief four sets on the preacher curl bench, you head over to the cables, where you finish off the biceps with some sustained-tension concentration curls, both one- and two-armed. After a shower and a protein shake, you’re driving home with the pump of your life, almost smug in the fact that you just did everything possible to stimulate your arms to grow. Except for one thing: you forgot to train forearms.

Biceps Training

You spent 90 minutes torturing your arms to grow, but then neglected a muscle group that is longer than your upper arm, and visible much more of the time! A single failure point for most upper body exercises, the forearms are a highly important muscle group. You, like many other bodybuilders in the gym who arrive with detailed plans for biceps and triceps, walked out the door without so much as a single set for them. This is unacceptable for two reasons. First, you are short-circuiting your bodybuilding goals. Your upper arms are going to become disproportionately large compared to your forearms. Judges will penalize you for it, and you’ll never fully display that “monster” look of thickness and power.

Tossing the aesthetics out the window, you’ll also short-circuit your gains in another way. As previously mentioned, the forearms are the single most common point of failure in upper-body movements. Deadlifts, rows, pulldowns, curls, and many other movements usually see their sets end because the forearms (and your grip) fail – not the muscle group being trained. This is highly unproductive, as we all know the most muscle gains come once we are able to train for failure. Therefore bodybuilders (and powerlifters) who neglect forearm training are fostering an environment where they’ll never fully train to muscular failure on many movements in the desired muscle groups – and therefore never make their potential gains.

Here’s a sample forearms routine to get you on your way. Use it once or twice per week according to your levels of soreness, and desired forearms development goals.
  • Dumbbell Hammer curls 4 x 8
  • Behind-the-back wrist curls 3 x 12 – 15
  • Seated bench wrist curls 4 x 12 – 20
These three basic movements should be completed at the conclusion of your biceps and triceps training, and again on back day following your back routine, provided you don’t train arms for at least 2 days afterwards, so that the forearms will have time to recover.