“If you want big biceps, you’ve got to lift big.” This is what a lot of guys used to echo around the gym. And a lot of these guys may have had some bulk to them, but not the kind of ‘peaks’ that really scream Big Biceps. And this is because there is a really big problem with this old philosophy.
Allow us to explain:
If you swing heavy weights with your arms, the first thing you end up doing is not taking advantage of multiple angle training. This is the only way to reach specific muscle fibers in the arms. What ends up happening is that your forearms and shoulders take up the brunt of the lift when you go too heavy, and the biceps only receive a few hat tips here and there.
If you want to build big biceps, you don’t have to lift big – you have to lift smart. Here are three smart movements that do not require a lot of weight in order to see some big results in size.
Single Arm Incline Bench Preacher Curl
This workout is all about building the entire bicep, one area at a time, and we will begin with the lower portion of the front arms. The incline preacher curl hits the lower bicep beautifully, and you can skip the big weight, particularly if you concentrate on just one arm at a time.
After a warm-up, do four sets of 10 to 12 reps. This will get you pumped and ready for the next heavy hitter.
Hammer Curl
We’re talking about building a big peak, but not every detail of the bicep is built by concentrating on a motion that seems to make the peak more pronounced (like the single arm preacher curl). Take the humble hammer curl, which is responsible for building the brunt of real estate below the peak, but you’d never know that until you’ve had more than a few anatomy lessons. But let’s skip the details and just say, if you’re not doing hammer curls regularly, your biceps will likely appear about 30 percent smaller than they could.
After a warm-up, add 5 to 10 lbs to the dumbbell and bang out 10 reps. Keep adding 5 to 10 pounds after every 10 reps (no rest), and do this until you can only muster 5 reps with good form. Now rest for 60 seconds, pick up the last dumbbell you finished with, and continue to decrease the weight by 5 to 10 lbs until you are back at your warm-up weight. And then do this all over again three more times and prepare for some major burn.
Incline Dumbbell Curl
We said that you’d build some big peaks on your biceps, and there is no better way to point to the sky with your big guns than with the classic incline dumbbell curl. These work the long head of the muscle, which is primarily responsible for giving your biceps a tall and full appearance.
After a warm-up, do four sets of 10 to 12 reps.
During this workout, you’ll be packing on size, but you can begin to sculpt and shape everything you gain here in about 6 to 8 weeks.
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About Dr. Eric J. Leech
Eric has written for over a decade. Then one day he created Urbasm.com, a site for every guy.
About Dr. Eric J. Leech