How To Get Massive Muscle Growth
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by: MickHart
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The best exercise for overall biceps mass is the standing barbell curl, and the standing barbell cheat-curl. The cheat curl involves using a heavy weight that you are not capable of lifting in strict form, such that you have to use the muscles of the upper body to 'swing' the weight up, i.e. cheating, but you only cheat just enough so that you can complete the curl: by only cheating just enough to complete the curl, the biceps are forced to work maximally throughout the movement.
Forcing the issue while cheating is no help at all as what we want to achieve through this exercise to really stretch the biceps and also to get them used to lifting heavier weights, meaning that we can increase our weights when doing strict barbell curls.
The biceps are comprised of two separate muscular heads that require separate training techniques. The biceps peak is actually the outer head and you can confirm this through the following exercise: First put your biceps of one arm contracted as you might in a front biceps pose followed by putting a finger from the other hand on the peak of the muscle. Then, keeping your finger in position on the muscle, you just lower your arm to your side, resulting in your finger being positioned on the outside of your biceps, on the outer head.
Effective exercises for the outer head include concentration curls that curl inward toward the centre of the chest, narrow grip barbell- and preacher curls, and hammer curls. Hammer curls are performed with dumbbells with the thumb facing upward throughout the movement, and can be performed in a cross-body fashion such that the dumbbell is lifted across the body and finishes with the thumb uppermost, and the dumbbell against the chest. Hammer curls are also excellent for brachialis development, the brachialis being the muscle which lies under the biceps, and can be seen between the biceps and triceps in a rear double biceps pose.
The are three heads in both of our triceps muscles being the inner, medial (or 'lower' triceps) and outer heads. A really good exercise to help improve our lower triceps is weighted dips and dips with the arms straightened three-quarters of the way, but still keeping tension on the triceps throughout the exercise. The outer triceps will respond to movements only with the hands in a 'thumbs-up' position. A few favorable exercises would be triceps pressdowns with a rope, dumbbell kickbacks, dips, one-arm cable and pressdowns with the palm facing up, but there are a lot more to chose from.
The inner triceps will respond to exercises while the thumb is turned inward, including one-arm cable pressdowns (palm downward), lying or standing barbell triceps extensions, triceps pressdowns with a bar (palms facing down), close grip bench presses, as well as a whole list a others.
It is important that the muscles of the arms are not over trained, since these muscles are used in workouts for other body parts, such as chest and back. The way in which workouts are constructed should have this in mind, such that chest and back workouts are separated by several days from direct arm workouts. In fact, the arms are probably best trained on their own in a single workout, or directly after shoulder work.
The amount of sets that are needed for arms to respond will differ in each person and can also depend on the intensity of the exercise and recovery time. This is something which you will have to experiment with until you start to see the right results.
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By Leading International Bodybuilding And Steroid Expert Mick Hart. Find out how to Get Lean Muscle At Micks new Blog
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