Massive Arms Crazy Biceps Part 1

Massive Arms, Crazy Biceps Part 1
Arnold1 Massive Arms Crazy Biceps Part 1

BUILD HUGE ARMS BY TRAINING SMARTER

Developing a crazy set of arms requires intelligent development of both the biceps and the triceps. This article is devoted to the biceps, and we’ll discuss building the triceps in part 2 next week.


In general the lack of well developed biceps is usually not for lack of effort, but rather for lack of intelligent training principles.


Here’s the typical gym rat’s biceps routine:

Barbell biceps curls 3×8
Seated dumbbell curls 3×10
Concentration curls 3×12

This routine isn’t without merit as it does train through three different repetition ranges from lower to higher. This increases glycogen depletion and overall muscle fatigue–both of which are indicators for increased muscle growth, but the angles of arm flexion and therefore range of motion of the first two exercises are the same. Only the third exercise gives us some additional benefit by training into a position of peak contraction. But this routine misses a huge part of overall biceps development… the brachialis.


To understand how to make biceps training more effective, a little anatomy lesson is required.
 Massive Arms Crazy Biceps Part 1

As you can see the Brachialis is a thick muscle that lies in behind the Biceps Brachii. When most people train their biceps, they focus on the biceps brachii and completely neglect the Brachialis.

As you can see in the above diagram, the Brachialis is quite thick, and its development often makes all the difference between a good arm and a great arm.

Because of it’s position in behind the Biceps Brachii, developing it not only physically adds bulk to the arm, but if you organize the training properly, you can elicit even greater growth of the Biceps Brachii by first training the Brachialis.

brachialis helps peak biceps Massive Arms Crazy Biceps Part 1


If you’ll recall, the MOST important thing you can ever do to create muscle growth is to apply tension to a muscle while it is in a stretched position. Nothing else creates the same level of stimulus for growth.


So how might we optimize biceps training to achieve this?

Here’s how:

Exercise 1: Barbell Curls 3×6
This exercise is heavy, to produce overload to all the structures.

Because of the line of pull, this exercise really hammers the Brachialis without significantly fatiguing the Biceps Brachii. This exercise will also help with development of the Brachioradialis of the forearm. We keep the reps higher on this one to ensure the Brachialis is heavily pumped by the end of all your sets.

Exercise 3: Incline Dumbbell Curls 3×10
Due to the attachment of the long head of the Biceps Brachii at the back of the shoulder, the incline bench position puts the Biceps Brachii is in a very stretched position as the elbow reaches full extension.

arnold gym bodybuilding incline dumbbell curls Massive Arms Crazy Biceps Part 1
Inclined Dumbbell Curls
Arnold Knew The Secrets
Compound the already stretched muscle with a heavily pumped Brachialis, which if you’ll recall lies directly beneath the Biceps Brachii, and you’ve got an unmatched situation for loading the Biceps Brachii in a stretched position.

WARNING:
Due to the incredible stretch at the bottom of the incline dumbbell curl (especially after hammering the Brachialis), the biceps tendon attachments are more susceptible to injury from abuse.

For this reason, be sure to start with a weight that is light enough that you could do 20 reps with it normally, and just do your 10. Trust me your arms will be destroyed after this. And if not, go a little heavier on the next set. The point is, it’s always better to be on the safe side than injure yourself.

And as always, please leave any egos at the door.


Give this routine a try and let me know what you think!

icon smile Massive Arms Crazy Biceps Part 1


Be Sociable, Share!
  • more Massive Arms Crazy Biceps Part 1

Tags: , , , , , ,

Posted in Awesome Upper Body Strength Training, how to build biceps, How to Build Muscle, muscle building anatomy, strength training anatomy by admin | 843 Comments

843 Comments "Massive Arms Crazy Biceps Part 1"

  • Dan says:
  • Ollie says:
  • Ashleigh says:
  • Sima says:
  • Alphonso says:
  • Leland says:
  • Marshall says:
  • bourdin.ru says:
  • Dorothea says:
  • Hilda says:
  • see it here says:
  • Lashawn says:
  • Moses says:
  • Ismael says:
  • foam cannot says:
  • Ila says:
  • Brigida says:
  • ig says:
  • deer jerky says:
  • Katrina says:
  • diet eating says:
  • labradoodle says:
  • tinder says:
  • Archie says:
  • Sam says:
  • Cooper says:
  • minecraft says:
  • tricked says:
  • minecraft says:
  • Vernell says:
  • Felipa says:
  • minecraft says:
  • Chara says:
  • mrdrain says:
  • polling says:
  • Ellis says:
  • Sherman says:
  • Delilah says:
  • Lamont says:
  • Marie says:
  • Liam Powell says:
  • Megan Arnold says:
  • Diana Lee says:
  • Stephen Bell says:
  • Jake King says:
  • AGS Capital says:
  • Alan Symons says:
  • David Reid says:
  • Merry says:
  • Owen Martin says:
  • Felipa says:
  • dry hair says:
  • Ryan Bailey says:
  • Hiram says:
  • Isaac Gill says:
  • Mary Thomson says:
  • Ernie says:
  • Gloria says:
  • Emily Clark says:
  • credit card says:
  • Danae says:
  • Adam Payne says:
  • Angela May says:
  • Owen King says:
  • Leonard Bond says:
  • Bud says:
  • Valentin says:
  • Benito says:
  • Tim McLean says:
  • Claire Poole says:
  • Tracey Poole says:
  • Adult Gifts says:
  • Ava Coleman says:
  • next workout says:
  • Joe Clarkson says:
  • Reynaldo says:
  • people make says:
  • recover data says:
  • Jani says:
  • Jovita says:
  • Irma says:
  • Marina says:
  • Wally says:
  • Leora says:
  • baju korpri says:
  • German says:
  • Kay says:
  • Louise says:
  • Elaine says:
  • Charles says:
  • Bernadine says:
  • Alisa says:
  • Rhys says:
  • Donny says:
  • Adolfo says:
  • Rod says:
  • Elma says:
  • Forrest says:
  • Manuel says:
  • Geneva says:
  • Adult Shop says:
  • Dann says:
  • Rodrigo says:
  • Debbie says:
  • Cleo says:
  • Hayden says:
  • Christel says:
  • Marcel says:
  • Tegan says:
  • Gregorio says:
  • Leandra says:
  • Dalton says:
  • Roscoe says:
  • Elvira says:
  • Gerard says:
  • Karri says:
  • Akilah says:
  • Marisol says:
  • Vivien says:
  • Matt says:
  • Jillian says:
  • Augusta says:
  • Bradley says:
  • halloween says:
  • artigo says:
  • 칫솔 says:
  • 催眠誘導 says:
  • Mikki says:
  • Corie says:
  • hair stylist says:
  • saiba mais says:
  • Homer says:
  • fannyfucker says:
  • xxxxx says:
  • Alexis says:
  • BasketBol says:
  • Courtney says:
  • Shelly says:
  • emu on sale says:
  • Marylou says:
  • togel toto says:
  • funnels says:
  • Samira says:
  • Alyce says:
  • Gaston says:
  • bellubka.ru says:
  • Emil says:
  • Delhi says:
  • 情趣用品 says:
  • Mark says:
  • vente hermes says:
  • Salvatore says:
  • hermes solde says:
  • Edwardo says:
  • Ashely says:
  • Paul says:
  • nfl for sale says:
  • Fredric says:
  • Lesli says:
  • Alejandro says:
  • Murray says:
  • Casey says:
  • internet says:
  • Bill says:
  • plenty says:
  • Maura says:
  • google says:
  • pjs jackets says:
  • Diane says:
  • Florene says:
  • Levi says:
  • Kraig says:
  • Dianne says:
  • Damaris says:
  • Una says:
  • Hannah says:
  • Forrest says:
  • facebook.com says:
  • King says:
  • internet says:
  • Yoga Teppich says:
  • Kirby says:
  • Terri says:
  • first time says:
  • Nona says:
  • love porn says:
  • Kattie says:
  • Roxanna says:
  • Teri says:
  • Efren says:
  • ta-ng.com says:
  • arp.edu.do says:
  • Jenni says:
  • Angus says:
  • Elden says:
  • Elise says:
  • Hollis says:
  • Sung says:
  • Leif says:
  • Darwin says:
  • Melba says:
  • Angeline says:
  • bonded hair says:
  • Zac says:
  • Margret says:
  • domaine says:
  • Fredericka says:
  • xmod apk says:
  • Tembakau says:
  • card reader says:
  • site says:
  • Arlette says:
  • Jolene says:
  • Cassie says:
  • Jonelle says:
  • Patch says:
  • Libby says:
  • fagging says:
  • Mayra says:
  • car water says:
  • Latonya says:
  • fake id says:
  • zoost.us says:
  • www.nao.cr says:
  • lucien says: