Biceps For Intermediates
July 16th 2007 12:10
I assume that beginners who enter the gym are almost always either given a workout plan by the gym or are taken under the arm of an aquaintance who shows them a certain amount about how to train. At some point,however, they are left to their own devices and (to be honest) that point is the point at which effective training either begins or the newcomer disappears. I refer to this person at the crux of training as an intermediate. Today a few principles of arm training for these intermediates.
You are no doubt aware that the arm is actually two muscle groups-biceps and triceps or front and back. The triceps is a pushing muscle and the biceps a pulling muscle. That is important. It means that back work is powerfully stimulative for the biceps and the chest is the same for the triceps. So you want to train the back and biceps together and triceps with chest.
The bi in biceps means, of course, that the front of the upper arm is made up of two different,but complimentary muscles. The bracialis is lies next to the bone and is involved when you simply move your hand up to the shoulder. To build this muscle it is necessary to do simple curl movements.Simple barbell curls with whatever weight you can handle will do the job for this muscle. I think the seated biceps bench,which I call by its ancient name-preacher bench, is the best place to do simple curls that focus on the brachialis,because this bench automatically locks you in place and does not allow you to swing or rock to move the weight. I like to do simple curls on the preacher bench with my thumb removed from the handle. This subtle change adds to the isolation of the brachialis in the movement.
The other important movement for your biceps is one that turns the wrist as you curl a weight. The "baseball" muscle that appears on the arms of great bodybuilders is the second of the frontal arm muscles- the biceps itself. It does not receive a large amount of stimulation in the act of curling, so it is necessary to work it specifically. I recommend curling a set of dumbbells,turning the wrist as you move the weight to the shoulder. The turning is what works the biceps. You should be able to feel the difference between this and the regular curl.
Good biceps training pays strict attention to the difference in the two muscles and concentrates on making sure that each gets a portion of the training. A good intermediate workout for biceps would be 4 sets divided between the regular curl and the dumbbell curl. Your servant, as always.
You are no doubt aware that the arm is actually two muscle groups-biceps and triceps or front and back. The triceps is a pushing muscle and the biceps a pulling muscle. That is important. It means that back work is powerfully stimulative for the biceps and the chest is the same for the triceps. So you want to train the back and biceps together and triceps with chest.
The bi in biceps means, of course, that the front of the upper arm is made up of two different,but complimentary muscles. The bracialis is lies next to the bone and is involved when you simply move your hand up to the shoulder. To build this muscle it is necessary to do simple curl movements.Simple barbell curls with whatever weight you can handle will do the job for this muscle. I think the seated biceps bench,which I call by its ancient name-preacher bench, is the best place to do simple curls that focus on the brachialis,because this bench automatically locks you in place and does not allow you to swing or rock to move the weight. I like to do simple curls on the preacher bench with my thumb removed from the handle. This subtle change adds to the isolation of the brachialis in the movement.
The other important movement for your biceps is one that turns the wrist as you curl a weight. The "baseball" muscle that appears on the arms of great bodybuilders is the second of the frontal arm muscles- the biceps itself. It does not receive a large amount of stimulation in the act of curling, so it is necessary to work it specifically. I recommend curling a set of dumbbells,turning the wrist as you move the weight to the shoulder. The turning is what works the biceps. You should be able to feel the difference between this and the regular curl.
Good biceps training pays strict attention to the difference in the two muscles and concentrates on making sure that each gets a portion of the training. A good intermediate workout for biceps would be 4 sets divided between the regular curl and the dumbbell curl. Your servant, as always.
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