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Building Big Biceps Training Database Bodybuilding Articles Building Big Biceps

The Easy way to Huge Guns

A practical guide on how to develop the guns you always wanted

Below are a list of exercises which will help you blast your biceps into new and amazing growth. Each exercise should be performed for 2 - 3 sets each, for a total of 6 - 9 sets, once or twice per week. You will know if you are able to perform this routine once a week or twice a week by judging whether or not you are sore and ready to go.

Standing Barbell Curl

(1) Stand with feet shoulder - width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Let the bar hang down at arm's length.

(2) Curl the bar out and up in a wide arc and bring it up as high as you can.

(3) Lower the weight again, resisting the weight on the way down to emphasize the negative.

Incline Dumbbell Curls

(1) Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. (2) Lower the weights again, under control.

Cable Curl with Preacher Bench

(1) Sit down and place your arms over the bench to hold them steady as you.

(2) Curl the weight up and slowly lower it again, resisting the weight all the way down.

Biceps Training Tips

Focus on feeling the weight through every rep of every set of all exercises that you do. Do not focus your energy on lifting the heaviest possible weights with sloppy form to show off, but rather, use heavy weights which you can still handle with perfect form through the entire range of motion.

To emphasize the peak of your biceps, supinate your wrist when working with dumbbells or cables. By slightly turning and squeezing, you'll build more peak on your biceps. This is especially important for those with a lengthy biceps, but with little peak.

Massage or stretch the biceps between sets. This is an excellent way to flush out lactic acid and help your biceps recover better for the subsequent sets.

A good rule to remember, whether training your biceps, or any other body part, is to always remember to change the order of the exercises you perform. This is a great way to shock your biceps into new growth.

Tips for the Beginner

Beginners should always start out with light weights until they become comfortable with the exercises. Beginners should not do too many sets, as they are usually very enthusiastic to get to the gym, and this may later result in overtraining. Beginners should do exercises with heavy weights to build mass, but may benefit from using slightly lighter weights for adding shape and peak to their biceps.

Helpful Chart to Explain Which Exercises Benefit Your Biceps in Which Ways

Mass - Standing Barbell Curls, Preacher Curls to add length

Peak - Standing Barbell Curls

Shaping - Preacher Curls, Dumbbell Curls

Take care,

Matt Canning

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