ame="propeller" content="02f1b642def36e05354c3e5076063240"> HOW TO TRAIN YOUR BICEPS FOR PEAK ? ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley

HOW TO TRAIN YOUR BICEPS FOR PEAK ?



HOW TO TRAIN YOUR BICEPS FOR PEAK ?


In bodybuilding 'Biceps' is one such muscle group that everyone one wants to grow. Checkout every gym goers picture 9 out of 10 you will see flexing those guns. We all want to have a nice looking biceps, In this article we will discuss the basics to anatomy of biceps followed by exercises to grow them.



Pic source: Google wiki.

ANATOMY OF BICEPS:


The bicep anatomy includes brachii and brachialis . We already know that Bicep muscle group only makes 1/3rd of the upper arm muscle, the remaining 2/3rd of its size is accounted by triceps brachii. Biceps is a muscle group that lies between the shoulder and elbow .


BRACHII
As the name 'biceps' suggest the biceps brachii has two heads the short head and the long head that work as a single muscle.The two heads vary in length this is the reason they are known as long and short bicep heads. Both the heads have a common insertion point on the elbow tendon ,however they are connected to different places on the scapula region.

FUNCTION OF BICEPS
1. Elbow flexion
2. Forearm supination
3. Pulling and curling


BRACHIALIS
If you want to really want your biceps to pop ,you can't ignore this muscle.This muscle group is located between the biceps brachii and lateral head of tricep brachii and is the primary mover of elbow flexion. Brachialis produce 50% more power than the bicep brachii and can help you lift more weight while lifting dumbells and barbell curls.This muscle group is responsible for the peak and girth of the biceps as when the brachialis grows in size it pushes the bicep brachii outward producing that golf ball look when you flex your arms.

To fully develop the biceps we need to hit all these three muscle groups. To hit these groups you just need to make slight adjustments in your grips width and wrist.Now lets discuss in detail what exercise should we do to get the best possible results.


How to train your long head ?

Firstly lets talk about the long head. Focusing on the long head will not only improve the look of the biceps but also improve your strength for pull movements.


1. CLOSE GRIP BARBELL CURL




2. INCLINE HAMMER CURL.



3. BARBELL DRAG CURL.





How to train your short head ?

Short head is located underneath the long head. Whenever working out biceps you cannot completely isolate any muscle group but you can definetely optimize its engagement during a particular exercise. Given below are some excercises that will hit the short head of the brachii


1. CONCENTRATION CURLS.





2.PREACHER CURLS.





3.WIDE GRIP BARBELL CURLS.




4. STANDING EZ CURLS





How to train your brachialis ?

This little muscle is responsible for the peak and girth of your biceps.Often overlooked but training your brachialis is a great way to achieve that golf ball look.Given below are some excercises that will hit the brachialis


1.REVERSE BARBELL CURLS.





2. REGULAR HAMMER CURLS.



3.CROSS BODY HAMMER CURLS.




4. HAMMER CURLS WITH ROPE.



Share:

No comments:

Post a Comment

Amazon

Follow by Email

About Me

My photo
“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

Recent Posts

Pages

Theme Support

Need our help to upload or customize this blogger template? Contact me with details about the theme customization you need.