According to some self-professed experts, sometimes it is! But here at Male & Female, we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Arm yourself with these Exercise Tips in order to build biceps that have height, width and detail.
1) Get a Grip The grip-width you use on barbell curls can make all the difference on your biceps growth. Using a standard, shoulder-width grip uses both the long head and short (inner) head of the biceps fairly evenly. The wider you go from there, the more short head emphasis and the narrower you go the more long head emphasis. So be sure to include in addition to shoulder-width grip curls, some wider-than-shoulder-width-grip curls to place extra stress on the short head and close-grip curls to place extra stress on the long head. This will help to bring up the size of each biceps head, which together will create larger biceps. Tip: Start your biceps workout with four sets of biceps curls. On set one, take a close-grip (about 8 inches apart). On set two a hip-width grip. On set three take a shoulder-width grip and finish set four with a wide-grip (about 6 inches wider than shoulder-width). 2) Take a Seat By now, you probably know the benefits of partial movements. Completing reps through only part of an exercise help you to become stronger through that particular range. This is something that can be applied to your biceps training as well. But unlike 21s, which probably springs to mind when you think of biceps and partials, we are offering you a way to train heavy for the greatest gains. Exercise Tips, Fitness Tips Tip: The best way to add seated barbell curls to your biceps training is to perform them first in your workout. Do about three sets of seated barbell curls and then follow them with 2-3 sets of full ROM standing barbell curls. 3) Stretch it out Seated incline dumbbell curls are one of the only ways to stretch the long head of the biceps out. When you sit on an incline your arms move behind your torso, which stretches the long head, allowing it to contract with more force. Therefore, when you do incline curls, greater emphasis is placed on the biceps long head. This is important because the long head gives your arms better shape when viewed from the side and it forms the biceps peak that pops when someone asks you to flex. Fitness Tips For Men Tip: After doing barbell curls, move on to incline curls. Try doing them as follows: Start with the incline adjusted to about 30 degrees. After reaching failure, set the bench to about 45 degrees and continue your set, only resting long enough to adjust the bench. After reaching failure at that angle increase the bench to about 60 degrees and finish the set, going to absolute muscle-burning failure. That’s one set! Choose a wait that allows you to get about 10 reps on the first bench setting and do three sets in this fashion. 4) Hammer IT For years bodybuilders considered hammer curls an afterthought exercise to be done at the end of arms for the forearms and brachiaclis. Yet research has now shown that hammer curls place the greatest amount of emphasis on the biceps long head. To really bring up this critical biceps head, you must consistently do hammer curls with your biceps workouts. Fitness Tips, Weight Loss Tips Tip: Try doing cross-body hammer curls. Instead of curling the weight straight out in front of your body, curl the weight in front of you at about a 45-degree angle from your torso, toward your opposites shoulder. This will place even greater emphasis on your biceps long head.
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April 2015
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