Today’s post will be about my total bicep workout that I use to build fuller biceps quickly, without spending an hour doing curls!
But before we jump into it, I need to educate you a little bit on what exactly IS the bicep and what it’s meant for.
I find that once you know how a particular muscle works and its purpose, you will:
- Benefit greatly from a workout
- Be able to invent your own workout plans
- Not be fooled by the “latest and greatest” gimmick
The bicep is mainly made of two muscles….the short head and the long head, which attach to the shoulder blade in different places, but attach to one of the bones in the forearm in the same place.
Their main job is to twist your hand to face you.
Try this… Face your palms toward the ground. Now turn them up and notice your biceps flex without you pulling your forearm toward you.
The secondary muscles in this part of the upper arm are the coracobrachialis and brachialis (we’ll just call this the “outer bicep” for short)
Your “outer bicep” attaches to the other bone in your forearm. (You have two bones in the forearm…the long and short head attach to the other one).
Your “outer bicep’s main job is to flex your forearm toward you. When you properly train this muscle, it will give you more full looking biceps!
When your palms are facing down or facing each other and you flex your arm, your long and short head biceps ard doing very little work. But when you turn your palms toward you and flex your arm, they start to see more action then.
Now, for the workouts!
Now that you understand what the muslces are and what they do, I’ll go over with you a few exercises.
The traditional Bicep Curl with a twist is good to work both the short head and long head, as well as the outer bicep because it starts with the palms facing in hitting the outer bicep and twists as the arm comes up, hitting the short and long heads.
Hammer Curls are good for working the outer biceps.
Now this next workout will add a little spice to your biceps routine, but will give you nice volume.
I call it the Triple Hit.
I start with the EZ Bar while standing and do a variation of close grip, medium grip, and wide grips on it.
This allows me to further isolate each section of my biceps individually.
The close grip focuses on the short and the long head of the biceps.
The medium grip targets both short head/long head, and the outer biceps.
The wide grip targets the outer biceps.
I like to do a set with each grip 2 or 3 times for a total of 6 to 9 sets in all with 8 to 10 reps, which is a full bicep workout.
There is a philosophy for beginners that says doing combination exercises is best, so I do some Chin Ups with my palms facing each other to incorporate more muscles and get a greater release of testosterone in there.
And there you have it, one of the most comprehensive biceps workouts I’ve come across. It’s helped me put on 1/2 inch in a month (of course I had to eat right and do other things) so it definately works.
The video of this will be coming soon!
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Until next time, Happy Lifting!
Mitchell
Filed under Body Building Tips, Muscle Building Exercises by on Mar 16th, 2009. 2 Comments. 
