Day 117/365: Steps to Improve your Biceps

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April 27, 2011

Don’t just sit there and make your tummy and arms droop with unwanted fats. Go pick up some dumb bells and burn some calories! For guys, a nice biceps rules! most for wearing polo shirts and casual T-Shirts.

Here’s how;

Our goal is to increase the muscular size or tone of your arms by developing your biceps, which are among the major muscle groups of the arms. This requires that you perform high volume weight training workouts, using exercises that effectively target specific muscles. According to experts, the biceps brachii muscle performs elbow flexion, which means it bends your elbow joint. Therefore, exercises that effectively develop your biceps will require you to bend your elbows against resistance.

Step 1 : Perform a biceps weight training workout two days per week. Because your workouts will consist of numerous exercises completed at high volume, take 72 hours of rest in between sessions for your biceps to fully recover and heal. For example, you could workout on Mondays and Thursdays or Tuesdays and Fridays.
Step 2 : Complete each bicep exercise at a volume of three to five sets between eight and 20 repetitions each. This would be an adequate volume to stimulate muscle growth, according to Lee E. Brown, a member of the National Strength and Conditioning Association. Rest one to three minutes in between each set and exercise.
Step 3
Complete dumbbell bicep curl. Stand with feet shoulder width apart and hold a dumbbell in each hand by your side with palms facing forward. Keep your elbows into your torso as you bend your elbows, bringing the dumbbells up toward your shoulders. Control the dumbbells back down to starting position.
Step 4 Perform dumbbell hammer curls. Hammer curls are done similarly to dumbbell bicep curls, but your palms face each other and remain that way throughout the movement instead of them facing forward.
Step 5 Complete dumbbell concentration curls. Sit on a bench or chair with your feet spread apart. You will train one arm at a time. Bend over slightly at the waist and place the elbow of the arm you’re working inside your thigh of the same side. Allow the dumbbell to hang down toward the floor. Bend your elbow, bringing the dumbbell up to your shoulder and then control the weight back to starting position. Complete all assigned repetitions in a set before switching to the other arm.
Step 6 Perform dumbbell incline bicep curls. Sit on an incline bench and relax back to a 45-degree angle. Hold a dumbbell in each hand and allow the dumbbells to hang directly down toward the floor with your palms facing forward. Bend your elbows to bring the dumbbells toward your shoulders.

Day 117/365: Bicep Exercise Routine

Tips and Warnings

Use an appropriate amount of weight for each bicep exercise. You should become fatigued within the range of eight to 20 repetitions. Make adjustments as necessary.Do not jerk or use your body while completing the exercises in an attempt to lift a greater amount of weight. Swinging back during bicep curls places unnecessary stress on your lower back.

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