Bicep Building Exercise

The secret to building bigger biceps in just minutes

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

Bicep Building Exercise's are among the most popular routines in muscle building and strength training. The reason is quite obvious, the "guns", are still the predominant physical attribute of masculinity. It's true; nothing seems to scream "buff" as big biceps.

The biceps are actually quite a small muscle for all the hype and coverage it receives, but with the bicep building exercise shown in this article your biceps will definitely be newsworthy.

Of course if you'd like to get the body you with bulging biceps like warm marble I strongly suggest you train with me 1-to-1 with my online personal training programs where I design a whole workout and nutrition program for you. There's a limited amount of space available so check out the details now.

Before we look at a specific bicep building exercise, it's important to look at the factors that contribute to building bigger biceps; The most important is INETISTY. If you do a half-assed workout without sufficient intensity your body will not be bothered to devote vital nutrition and energy resources into building your biceps. You need to be stimulating the muscle enough to release growth hormone and build it up. If your body doesn't feel it needs to bigger it won't get bigger.

The best way to stimulate you body and kick it in to intensity overdrive is to stimulate every muscle possible, including the big three, the legs, the back and the chest. You will find whole body routines here. 

Focusing on the biceps you need an exercise that stimulates the most amount of muscle fibre in the shortest amount of time. Having studied the neurological contraction of muscle fibres through a variety of exercises I happen to know which one causes the most intense contraction…So what is the best bicep building exercise?

The Barbell Curl

This is how you do it.

  1. Stand with your feet shoulder width apart, knees slightly bent, and at a staggered stance.
  2. Hold the Barbell with at the front of your thighs with and underhand grip (your palms facing forward). Your elbows should be close to your sides.
  3. Flex at the elbows and curl the bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
  4. Return to start position.
  5. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing the shoulder blades together slightly - only the elbow joint should be moving.

Now if your really want to improve the size and strength of biceps you should perform this exercise every second day using a weight you can lift between 4-6 times. If you can lift it more than 6 then lift something heavier, less then 4, make it lighter. Perform this twice after you have done a light warm up set of maybe 10-12 reps with a very light weight.I'd also suggest pre-tensing the biceps before you lift. This means you contract the muscle while it is a stretched position - keep it tense all the way through the movement.

After you've done that try this Isometric Barbell Curl for added inches, by far the most effective Bicep Building Exercise.


Isometric Bicep Curl

Warm up your biceps with a few light dumbbell or barbell curls. Nothing too taxing just enough to get them nice and warm, the blood flowing. You're going to need it.

  1. Stand in the Smyth Machine.
  2. Place an empty Bar at about shoulder height (you may have to vary this to ensure the maximum effect).
  3. Bring your hands up to the bar as though you have just reached the top of a barbell curl. Set it an inch below.
  4. Keep you back straight, your abs tense.
  5. Your biceps should be close to fully flexed at this stage.
  6. Relax - we haven't put any weight on the bar yet.
  7. Load the bar with a LOT of weight. Don't underestimate your self. To give an example, a friend who routinely curls 6okg on a barbell recently did this for the first time - he lifted 260kg his first attempt.
  8. The object of the exercise is to raise the bar a little more than an inch. That's it. Just an inch and then hold it there for 7 seconds.
  9. If you can hold it longer than 7 add more weight. Anything less, take some weight off.
  10. All you are doing to raise the bar is contract your biceps as hard as you can. At no time should your elbows be directly beneath the bar.
  11. Really tense your biceps and forearms for all they are worth.
  12. You will feel the blood rush, the muscles scream and an intensity few will ever experience.
  13. Then rest. Take a week off training the biceps.
  14. Buy some new shirts.

I hope you've enjoyed these two terrific Bicep Building Exercise's. Train stricly and you'll have guns worth showing off on the beach, or anywhere else for that matter.





Liked Bicep Building Exercise then check out Isometrics

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