Filling a t-shirt with some muscle definition can go a long way and, as the season of jumpers and thick coats is upon us – we’ve got more of a job getting the guns to show.
We’re here to give your lifting a shot in the arm…
Bye Bye Small Biceps
According to author and co-founder of Muscle For Life, Mike Matthews, a good bicep workout is nothing without a comparable tricep workout. This will complement your bicep gains and add to overall definition. Try our chest and tricep power workout for starters.
When it comes to biceps, Mike has three golden rules:
1. Most people need to train their biceps directly to get the size and definition they want.
2. Heavy barbell and dumbbell curls are best for adding strength and size.
3. One heavy biceps workout per week is generally enough.
He also says it’s safe to ignore the huge variety of exercises that are often recommended: “You don’t need to do fifty types of curls to build great biceps. In fact, out of the scores and scores of biceps exercises you could do, only a small handful are really necessary.”
Here are Mike’s top five:
1: Barbell Curl
This is a great one for maximum strength development.
– Grab a barbell with a shoulder-width grip and let it hang in front of your thighs
– Brace your core as you curl the bar up to your chest, keeping your upper arms stationary – don’t lean forwards or backwards, and follow the full range of movement
– Return under control to the start position – do this slowly and don’t let momentum do the work. If you have to swing at the hips to lift the weight, it’s too heavy. Check your ego and lose a plate or two.
3 sets of 12
2. The EZ-Barbell Curl
“The EZ-Bar variant of the barbell curl is an effective biceps builder and is also good for giving your wrists and elbows a break from the barbell curl,” says Mike.
– Hold the EZ-bar in front of your thighs with an underhand, shoulder-width grip
– As you breathe in, curl the bar until your hands are at your shoulders
– Squeeze your bicep, then lower under control.
3 sets of 12
3: Dumbbell Curl
“Like the barbell curl, the dumbbell curl has been used to train the biceps since the advent of bodybuilding,” says Mike, “It works.”
– Hold two dumbbell with your palms facing out, arms fully extended
– Curl them up to each shoulder, contracting your bicep at the top of the move – lift slowly, core strong, and follow the full range of motion.
3 sets of 12
4. Dumbbell Hammer Curl
According to Mike, “the hammer curl is my favourite exercise for building the biceps.” It uses a neutral wrist position and will typically be your strongest curl – because the elbow flexors are actively involved, the bicep is worked the hardest.
– Hold a dumbbell in each hand at your sides, palms facing your hips
– Curl the weights up until your thumbs are near your shoulders, then lower.
3 set of 8 on each arm
This is the one functional and dynamic movement on the list because it heavily involves the biceps. “As you get stronger, you can increase the difficulty with a dip belt or weighted vest,” says Mike.
– Grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width
– Pull yourself up until your head is above the bar
– Slowly lower back to the start position.
3 sets of 6
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io