When someone asks, "flex a muscle" they do not want to see your calves. It is the biceps that are usually requested.Personal experience - through training numerous clients and myself - has shown me that certain biceps exercises are superior to others. You want bigger, better arms that look good whether you have sleeves on or not.Just like you cannot spot reduce you cannot spot gain .Adding quality muscle to your arms can be a frustrating process. Even if you're hitting the weights consistently, ensuring your nutrition is on point, and taking the right supplements, chances are you're still going to look in the mirror and think the guy staring back at you could use a little more help...All you can do is consume a high calorie diet attack all body parts and I have the workout that will help you get them. Give me 30 minutes, and I'll give you stare-worthy arms.Read onTORCHING YOUR TRICEPS Push down4 SETS OF 12 REPS AND 1 TRIPLE DROP SET 12, 12, 12, TO FailureOne of my biggest pet peeves is walking into the gym and seeing a guy doing triceps push-downs looking like the hunchback of Notre Dame. Nobody is impressed by your super-heavy stack if you put all your body weight on top and do mini elbow pumps.Find a weight you think will enable you to hit the target rep range and set the pin in the stack accordingly. I prefer to use a straight bar . Keep your body straight and your core engaged as you press down; squeeze your triceps at the bottom. Allow the bar to return to chin height. Your forearms should be squeezed tight against your biceps. Allowing the elbows to raise a little will further engage the long head of the triceps, which means you recruit more muscle fibers. Stand up tall, especially when you get tired, so you don't allow yourself to start hunching.
DUMBELL SKULL CRUSHER 3 SETS 12 reps
Skullcrushers with dumbbells are highly effective; they allow you to work out the strength imbalances in your arms. I like to infuse my skullcrushers with some pull-over action to make the long head of the triceps the primary mover. Begin with the dumbbells straight up in the air above your face. Lower the weight all the way to the floor behind your head. As you begin to pull back up, straighten your arms until they reach full extension, but keep the angle of your humerus (upper arm bone) 45-60 degrees from the floor. This will keep the tension on your muscles.I combine skullcrushers with triceps chest busters. After 12 reps of skullcrushers, put the dumbbells flat on your chest with your elbows flared out, your thumbs pointed down, and your palms facing away from your face. Push the dumbbells together and keep tension there. From there, push the dumbbells up with your inner chest and triceps. Keep the dumbbells together as you bring them back down to your chest. Do 12 reps.
BLASTING YOUR BICEPS
SUPERSET SPIDER BENCH CURL AND PREACHER CURL 4 SETS OF 8 REPS
'm not a big fan of standing biceps curls for a few reasons: one, everybody cheats; two, you're all a bunch of cheaters who use your lower back; and three, you're going to hurt your lower back, cheater.
Spider bench curls into preacher bench curls are a great way to change the angle of tension on the muscle to maximize your work quickly. Both curls should be performed standing and leaning onto the preacher bench, not seated. Be careful not to lock out your elbow on the extension phase because it puts a lot of tension on the tendons and joints instead of your muscles.
EXERCISE 3 INCLINE DUMBBELL CURL
3 SETS OF 8 HEAVY REPS
EXERCISE 4 Lying CABLE CURLS
1 SET OF 12 REPS, 2 SETS OF 8 REPS TO FAILURE
I prefer using the straight bar attachment for these. Doing the exercise like this completely eliminates any jerking, kipping, or back-flopping action you use when you cheat your 150-pound standing barbell curls.
Keep the reps strict and your back flat against that pad; don't sit up. This is a finisher so leave it all on the table. Two sets should set your biceps on fire.
FOREARM FINISHERS
SUPERSET BARBELL FOREARM CURLS AND BEHIND-THE-BACK WRIST CURLS
3 SETS OF 15 REPS, WRIST CURLS TO FAILURE
Straight-bar forearm curls off the edge of the bench will give you a lot of bang for your buck. You can use any straight bar you like. Just sit at the end of the bench and place your forearms flat on the bench so your wrists are at the end and your hands are off the bench. The key to this exercise is allowing the bar to roll down your hand all the way to your fingertips just before it falls off. Squeeze your hand so the bar rolls back up and the flex the wrist all the way up, and then squeeze some more. Use a weight which allows you to hit about 15 reps.As soon as you're done with the forearm curls, stand up and grab the bar from behind your body so it rests on your hamstrings. Do standing wrist curls by allowing the bar to roll all the way down your hand and into your fingertips. Squeeze the bar back into your hands and flex your wrists. Do as many reps as possible until it feels like you wouldn't be able to hold a coffee cup.
SUPERSET DUMBBELL HAMMER CURLS AND REVERSE BARBELL CURLS 3 SETS OF 8 REPS
We finish off the workout with 3 sets of dumbbell hammer curls into reverse barbell curls. It's a simple paring but don't start throwing stupid weight around. Use something you can handle without cheating and curl with your thumbs going straight up to the ceiling. These should put the finishing touches on those awesome lower biceps and forearm muscles.
After a few weeks of doing this workout, you should see significant improvement in the details and size of your arms. Remember, always ask your girl what she thinks of your improvements. If she says she can't tell, get a new girlfriend and keep training.Feel free to rate this article ..check out more articles on www.bhumicka.com
DUMBELL SKULL CRUSHER 3 SETS 12 reps
Skullcrushers with dumbbells are highly effective; they allow you to work out the strength imbalances in your arms. I like to infuse my skullcrushers with some pull-over action to make the long head of the triceps the primary mover. Begin with the dumbbells straight up in the air above your face. Lower the weight all the way to the floor behind your head. As you begin to pull back up, straighten your arms until they reach full extension, but keep the angle of your humerus (upper arm bone) 45-60 degrees from the floor. This will keep the tension on your muscles.I combine skullcrushers with triceps chest busters. After 12 reps of skullcrushers, put the dumbbells flat on your chest with your elbows flared out, your thumbs pointed down, and your palms facing away from your face. Push the dumbbells together and keep tension there. From there, push the dumbbells up with your inner chest and triceps. Keep the dumbbells together as you bring them back down to your chest. Do 12 reps.BLASTING YOUR BICEPS
SUPERSET SPIDER BENCH CURL AND PREACHER CURL 4 SETS OF 8 REPS
'm not a big fan of standing biceps curls for a few reasons: one, everybody cheats; two, you're all a bunch of cheaters who use your lower back; and three, you're going to hurt your lower back, cheater.EXERCISE 3 INCLINE DUMBBELL CURL
3 SETS OF 8 HEAVY REPS
For this exercise, I get to go a little heavy and allow some cheating. Pick a weight that's going to be challenging to get all 8 reps. Sit back on the bench and curl both arms at the same time, making sure to rotate your wrists on the way up so your palms face your body at the top. On the descent, keep your palms up and make the tempo a 3-count . Remember, biceps exercises are all about the negative —the lowering portion of curls often stimulates new growth. So, slow down!
If the weight isn't pulling your arms down toward the end of each set, you went too light. On your last set, choose a heavier dumbbell and do some cheat reps that require you to sit up and swing the dumbbells a little bit . Then, hold that negative position for as long as possible. You'll feel like your arm is getting torn apart, but it's a biceps builder, that's for sure.EXERCISE 4 Lying CABLE CURLS
1 SET OF 12 REPS, 2 SETS OF 8 REPS TO FAILURE
I prefer using the straight bar attachment for these. Doing the exercise like this completely eliminates any jerking, kipping, or back-flopping action you use when you cheat your 150-pound standing barbell curls.
Keep the reps strict and your back flat against that pad; don't sit up. This is a finisher so leave it all on the table. Two sets should set your biceps on fire.
FOREARM FINISHERS
SUPERSET BARBELL FOREARM CURLS AND BEHIND-THE-BACK WRIST CURLS
3 SETS OF 15 REPS, WRIST CURLS TO FAILURE
Straight-bar forearm curls off the edge of the bench will give you a lot of bang for your buck. You can use any straight bar you like. Just sit at the end of the bench and place your forearms flat on the bench so your wrists are at the end and your hands are off the bench. The key to this exercise is allowing the bar to roll down your hand all the way to your fingertips just before it falls off. Squeeze your hand so the bar rolls back up and the flex the wrist all the way up, and then squeeze some more. Use a weight which allows you to hit about 15 reps.As soon as you're done with the forearm curls, stand up and grab the bar from behind your body so it rests on your hamstrings. Do standing wrist curls by allowing the bar to roll all the way down your hand and into your fingertips. Squeeze the bar back into your hands and flex your wrists. Do as many reps as possible until it feels like you wouldn't be able to hold a coffee cup.
SUPERSET DUMBBELL HAMMER CURLS AND REVERSE BARBELL CURLS 3 SETS OF 8 REPS
We finish off the workout with 3 sets of dumbbell hammer curls into reverse barbell curls. It's a simple paring but don't start throwing stupid weight around. Use something you can handle without cheating and curl with your thumbs going straight up to the ceiling. These should put the finishing touches on those awesome lower biceps and forearm muscles.
After a few weeks of doing this workout, you should see significant improvement in the details and size of your arms. Remember, always ask your girl what she thinks of your improvements. If she says she can't tell, get a new girlfriend and keep training.Feel free to rate this article ..check out more articles on www.bhumicka.com