BICEP :
The biceps lies on upper arm between elbow and the shoulder Both arise on the scapula and join to form a single muscle , attached to the upper forearm. biceps muscles are composed of both fast-twitch and slowtwitch muscle fibers.
The primary function of the bicep muscle is to flex the elbow, which moves the forearm towards the shoulder And latter where it flexes the elbow and supinates forearm
? Barbell Bicep Curls - To perform a bicep curl, hold weights with palms , elbows next to the body. Bend the elbows and curl weight toward the shoulders without the movement of elbow
? Hammer Curls - the palms face in and involves a bit more forearm . Turning the hands makes this move challenging where one may need lighter weight
? Dumbbell Curls - Raise one dumbbell , rotate forearm till forearm becomes vertical and palm faces shoulder with elbows to sides. Lower to original position and fo it with another arm
? Incline Bicep Curls - One should do this on a incline bench or exercise ball, Because of the incline, one will have to work a bit harder against gravity
?Hammer Curls - Holding your upper arm stationary, curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted . Hold the contracted position for a moment .
? Cross-Body Curl with Bands - curl your forearm up and across your body till hand reaches the opposite shoulder.
? Concentration Curls - By placing your arms at some angle, work with your biceps in a different way
? Preacher Curls - By placing your arms at an angle challenge both heads of the biceps muscles so use less weight with this move.
OLYMPIA 2014 GALLERY-
? Static Bicep Curls, Dumbbell - The Static Dumbbell Curl is a effective exercise for orving an extra strength to the biceps. This bicep curl isolates the upper part of the bicep
? Hammer curl with static curl - The Hammer Curl gives static hold in an effective exercise which provides strenght to biceps and are performed by contracting the biceps
? Bicep Curls seated - It provides strength to the bicep and forearm and are performed by contracting the biceps
The pump exercise workout is divided into 2 weeks workout schedule ,The blast and pump arm building approach cycles between two different workout . On blast days, one need to perform 12 reps for 6 sets for a particular exercise . and on the pump days low reps ranging from 6 to 10 reps.
During the first week one needs to focus on volume training and the second week the main objective should be on training intensity as long as one will continue to see good results out of it .
Blast Workout - Week 1 :
One has to perform 2 exercises each for bicep and tricep , a total of 24 sets . allow for some muscle recovery , as it is all about training volume as the aim is not training intensity. workout may take about an hour. Rest no longer than 90 to 120 seconds between sets and yes don shorten them than 90 seconds also
Pump Workout -Week 2 :
Perform 2 sets per exercise in this schedule , but they are gonna be tough , first set for each exercise will involve slow negatives. , drop to a much lighter weight and perform a pump set of 20-25 reps For the second set. Minimise rest between sets to 60 seconds and a maximum of 2 minutes within each exercise
bicep-finisher
- Weeks 1-2 - Lower volume, low to moderate weight and ease into training arms twice a week.
- Weeks 2-4 - Moderate volume and moderate weight as the power and number of sets are high during this middle segment.
- Weeks 5-6 - Train with higher volume and moderate weight and this is gonna be very challenging.
To maximize your gains with bicep exercises these are the recommanded supplements :
- Optimum Nutrition AmiNO Energy - This preworkout supplement contains beta alanine and amino acid
- Gaspari IntraPro - Its post workout protein shake s loaded with L-Glutamine, BCAAs which will build lean muscle faster
Original article and pictures take http://thefitnessroad.com/bicep-workout-and-best-bicep-exrecises-for-men/ site
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