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Friday, December 14, 2007

2 Simple But Effective Training Techniques For Building Big, Muscular Biceps

If you ask a retail business owner or real estate investor what factor is most important for success, the response will most likely be location, location, LOCATION! But ask a bodybuilder this same question about biceps training and you'll probably get a variety of answers. Most responses would prattle on about "bombing" or "blasting" your biceps with monstrous weights until your arms felt like they'd been crushed by a steamroller. Despite the muscle media's propensity to popularize such drivel, the fact remains that the most important aspect of biceps training is technique, technique, TECHNIQUE!

Maximizing Supination

The biceps are forearm flexor and supinator muscles which mean they have two primary functions: (1) to flex the forearms toward the upper arm; and (2) to supinate the hands and forearms. Although this muscle area appears as a single mass on the upper arm, your biceps actually consist of two muscles known formally as the biceps brachii. The biceps ! brachii consists of two sections, the long head and the short head, and this entire muscle area is what's commonly referred to as the "biceps." When you do EZ Curl Bar or standard barbell curls with a shoulder width or narrow grip you work the long head of the biceps. If you perform these same exercises while using a wide grip you'll develop the short head of this muscle area.

Since the biceps are supinator muscles, you should keep your hands in a supinated or "palms up" position throughout your biceps curling movements. This technique ensures that you will keep the biceps involved in the exercise throughout each repetition. For example, when performing basic biceps builders like alternating dumbbell curls or dumbbell preacher curls, you should avoid twisting or rotating the weight during the curling motion. This movement wastes time and energy because your biceps aren't doing the work while you're twisting or rotating the weight upward. But if you keep your palms fac! ing upward for the entire curling motion, your biceps will get! twice a s much work as they would if you used a twisting motion.

No matter how hard you may think you're training your biceps, if you're using improper hand technique you'll never fully develop them.

Minimizing Momentum

The irresistible force versus the immovable object is a classic description of physical power attempting to move inert mass. As applied to bodybuilding, this is the feeling you get when trying a maximum lift or the first repetition in a high intensity set. But once the weight is moving, physical power and momentum combine to continue this motion until fatigue forces termination of the exercise. Since physical power and momentum work together to keep the weight moving, any reduction in momentum will force the body to generate more physical power in order to complete the workout. Minimizing exercise momentum, therefore, increases the demand for muscular power which in turn forces muscle growth.

When training your biceps you want to minimize the ! degree to which the weight attempts to move by itself. To do this you must control the pace of your repetitions to minimize the effect of momentum in your exercises. When performing concentration curls, for example, you should not rush through the motion or allow the weight to bounce when it returns to the starting position. I've frequently seen this bouncing effect as people perform this and other biceps building exercises in rapid-fire fashion. What they don't realize is that this bouncing movement deprives them of a valuable training tool - overcoming inertia. The most difficult part of any single repetition is starting the exercise motion. At this point, your biceps must generate tremendous force to contract and move the weight. Efficiency demands that you get the most out of each repetition, so you do not want to lose growth opportunities by failing to control your pace and position throughout the exercise motion.

As you can see, minimizing momentum ensures that ! your muscles rather than the laws of physics power your biceps! workout s. If you are also careful to avoid twisting or rotating your hands during curling movements, you're certain to get maximum results from your biceps building efforts.

Mark G. Winston, "The Master Gunslinger," is author of the ground-breaking training manual, "GO For Your GUNS - 7 Simple Secrets to AWESOME ARMS." He has also created, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms. Mark's forthcoming book will be jammed with workouts and training techniques to help you build the big, muscular arms that you deserve! To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visit

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