Best Bicep Workouts for Mass Construction

There is no denying a set of big arms looks remarkable. And there'sn't a guy around who doesn't desire bulging biceps. When someone asks you to flex you immediately roll up your sleeves to show off your guns. Big bicep peaks are quite possibly the greatest shore muscle. Everyone loves them.

Most people love to train biceps, flexing their arms with pride at the end of each set, yet not always seeing the sort of results they expect after putting in all the hard work.

This post can help you get the results you want from your biceps training. Discover how to build bigger arms with various bicep workout programs designed for mass construction.

Physiology of the Biceps

Before you can jump into the training and the best bicep workout exercises some background information is crucial.

A quick anatomy lesson is in store.

The biceps brachii, or biceps for short is a two headed muscle:

long head or outer head
short head or inner head

Both heads share exactly the same insertion point near your elbow on your own radius. A bone in your forearm. On the other end both heads each have their own origins on the scapula. The short head attaches to the coracoid process. The long head travels further and attaches to the scapula at the supraglenoid tubercle.

Essentially your biceps run down the front of your arm and make up about 1/3 of the muscle mass of your upper arm.

There are 2 added parts of the bicep are called brachialis and brachioradialis. These are small muscles on the outside of the bicep that help with elbow flexion. Generally they get enough work that there's no need to isolate them, unless you're a competitive bodybuilder.

Any arm flexion will work the whole biceps muscle but specific face lifts will concentrate and reach one part more than the others.

Functions of the Biceps

In order to correctly train the biceps is needed to understand their function and motion patterns. The biceps is tri-articulated, working across three joints. The primary duty of the bicep muscle is really to flex the elbow...transferring the forearm towards the shoulder.

There's a second function of the biceps. Supinate the forearm, turning the hand from a palms-down position to a palms-up position. Understanding these two functions makes designing a bicep workout plan a little easier. The biceps also helps stabilize your rotator cuff. But as a bodybuilder or someone looking to get larger arms we're mainly concerned with the first 2 functions.

Training Your Biceps

Now that you have a basic comprehension of the biceps muscle and function we can get into the great stuff...building huge biceps!

You will be content to know that planning your biceps workout program is fairly straightforward. They really only have two major occupations as described earlier. Simply be sure you include these movements in your plan and you'll be on the correct trail.

Key bicep work out programing tips: pull heavy weight, include lots of chin ups and rows movements with your hands more than shoulder width apart, hits the outer head, to hit the inner head hands are placed closer than shoulder width, to get more Brachialis participation curl with your palm facing your body.

Best Biceps Exercises

You cannot defeat compound movements for adding huge amounts of mass to your your frame. And the same thing goes for getting enormous arms. Chin up variants, and distinct rows are a great way to add size to your biceps. You'll never see someone who can move lots of weight in these elevations without large arms. So make sure you include lots of pulls in your program. That will be discussed in another post. For now we'll focus on the biceps.

Barbell Curls


In case you are looking to focus on just the biceps, barbell curls are the best biceps isolation movement you can do. This is the most basic biceps exercise and the foundation of your workout plan.

Most men understand the best way to do a barbell curl so I'll not go into much detail. Just don't forget to keep the elbows in tight to the body and to go heavy.

This exercise would be the first exercise done in the bicep portion of your workout. Begin with a warm up set of 12 reps add weight fall to 10 repetitions add more weight now perform 8 repetitions. This set should be tough. Do one more set with even more weight and again drop the reps from 6-8. This set is demanding.

Other variants include:

ez bar curls
straight bar cable curls
Distinct clasps, wide or close

Hammer Curls

Hammer curls are able to work the inner head of the biceps more than other curling variations. To perform this motion you are going to do a fundamental curl but this time have your palms facing in. This is done with dumbbells or a bar that has a neutral grip handle on it.

You may do this exercise one arm at a time, collectively or you could alternate.

Incline Curls

The best move for the outer head is doing curls while seated on an incline bench. This exercise isolates and extends the biceps more afterward standing dumbbell curls so you may need to use less weight.

Similar to the standing dumbbell curl. Grab a pair of dumbbells. Sit back on an incline seat dumbbells hang at arms length on each side of the bench behind your body. From here do your regular curling movement.

Preacher Curls

The finest motion for the Interior Head is the preacher curl. For this exercise sit on a bench with a preacher stand. Hold a bar elbows rested on the preacher stand and palms facing towards the ceiling. keeping your arms on the pad do a curling movement.

How Frequently Should You Train Your Biceps?

Your biceps are modest compared to other muscle groups hence do not need the the same volume and don't get the sam sort of strain.

you can perform bicep exercises up to three non-consecutive days a week. Two days a week is a better alternative. Make sure to have at least one complete day of rest between exercises and take two if you can get it.

Bicep Workout Plan for Building Huge Bi's

After your pulling exercises like chin ups and rows:

Biceps Workout 1

Perhaps now you did chin ups and close grip pull downs

Barbell Curls - 4 sets 12, 10, 8, 6
Hammer Curls - 2 x 15

Biceps Workout 2

Again this is to be done after your pulling exercises. Something like inverted rows and seated rows with a close grasp.

Preacher Curls - 4 sets 12, 10, 8, 8
Incline Curls - 2 sets of 15

Be sure to get lots of rest and eat well. Your arms will be sure to grow and before you know it you will have the finest biceps of your weight training livelihood.

Train hard

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