Biceps

BICEPS  RELATED LINKS
Biceps : Beginner Programme STANDING BARBELL CURL, EZ-BAR PREACHER CURL, ALTERNATE INCLINE DUMBBELL CURL, REVERSE WRIST CURL AND WRIST CURL. http://bodyroutines.blogspot.com/2011/01/biceps-beginner-programme.html
Biceps : 15-Minute Routine TWO-ARM HIGH-CABLE CURL, STANDING CABLE CURL WITH ROPE, REVERSE EZ-BAR CURL. http://bodyroutines.blogspot.com/2011/01/biceps-15-minute-routine.html
Biceps : At-Home Training 3-GRIP BARBELL CURL, SEATED BARBELL CURL, DUAL DUMBBELL HAMMER CURL, MULTI-ANGLE INCLINE DUMBBELL CURL. http://bodyroutines.blogspot.com/2011/01/biceps-at-home-training.html
Biceps : Advanced Routine Mike Matarazzo SEATED ALTERNATE DUMBBELL CURL, ONE-ARM DUMBBELL PREACHER CURL, STANDING EZ-BAR CURL, ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-mike-matarazzo.html
Biceps : Advanced Routine Chris Cormier DUMBBELL CONCENTRATION CURL, STANDING ALTERNATE DUMBBELL CURL, MACHINE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-chris-cormier.html
Biceps : Advanced Routine Aaron Maddron TO-THE-FRONT HAMMER CURL, STANDING CONCENTRATION CURL, STANDING ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-aaron-maddron.html
Biceps : 7-Specialised Routines MASS BUILDER, FORCED GROWTH, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, FOUR-MOVE CIRCUIT, 5-MINUTE. http://bodyroutines.blogspot.com/2011/01/biceps-7-specialised-routines.html

Biceps : 7-Specialised Routines

BICEPS  7 SPECIALISED ROUTINES MORE WORKOUTS TO TRY: #7) Take no prisoners on biceps day. You can hit your biceps hard, and from all angles, with this expert crafted workout. #8) This routine employs the forced reps technique, in which a partner gives you just enough assistance to help you finish a rep when you can’t complete any more on your own. #9) This workout contains some basic power moves — push yourself hard, lift as much as you can with good form, and strive for incremental strength increases from week to week. #10) As the name implies, this programme is constructed to shock your biceps out of their doldrums and put them on track to new growth. #11) Burn in the detail with this highrep regime. Don’t let yourself get lazy — as you would in a strength-building, low-rep regime, take your time on every rep, slowly contracting and releasing your biceps on each repetition. #12) Do these moves as a circuit — one time through all four exercises equals one “set”. Try not to rest any longer than it takes to move from exercise to exercise within the circuit-training set, and rest 30–60 seconds between each circuit. #13) There’s always enough time for your biceps with this super-fast routine. #7 MASS BUILDER EXERCISE SETS REPS EZ-Bar Preacher Curl 4 12, 10, 8, 6 3-Grip Barbell Curl 3 12* Seated Dual Hammer Curl** 3 10, 8, 8 DB Concentration Curl 2 12, 10 * Four reps per grip; see description on "Biceps : At-Home Training". **Like hammer curl on "Biceps : At-Home Training", except seated on a bench. #8 "FORCED GROWTH" EXERCISE SETS REPS Standing EZ-Bar Curl* 4 15, 10, 8, 8 Standing Dual DB Curl 3 8-10 Machine Curl* 3 10 * Have a partner help you through 2-3 forced reps on the last two sets. #9 POWER & STRENGTH EXERCISE SETS REPS Standing Barbell Curl 5 12, 10, 8, 5, 3 Close-Hammer-Grip Pull-Up** 3 10, 8, 6 Incline DB Curl 3 10, 8, 8 Reverse-Grip Cable Curl*** 2 10, 8 ** Like regular pull-up, except with a close, palms-facing grip. *** Use a short straight bar attachment to a low-pulley; grasp the bar with an underhand grip and perform a curl. #10 SHOCK ROUTINE EXERCISE SETS REPS Power-Rack Barbell Curl* 4 15, 10, 8, 6 Dual DB Hammer Preacher Curl** 4 8, 8, 10, 12 Seated Barbell Curl (compound set with) Alternate DB Curl 3 3 10 To Failure * Set the safety bars in a power rack to just below the height of your hips. Do standing barbell curls with a heavier weight than usual, and rest the bar on the safeties between reps. ** Hold DBs with a hammer grip and curl both arms simultaneously. #11 HIGH DEFINITION EXERCISE SETS REPS Standing EZ-Bar Pole Curl* 3 20, 15, 12 Standing DB Hammer Pole Curl* 3 20, 15, 12 Lying Cable Curl** 3 15 Cable Concentration Curl 3 15 * Stand with your back to a pole or wall while repping. ** Lie on the ground in front of a cable station, grasp a short straight bar attached to a low pulley, and do curls. #12 FOUR-MOVE CIRCUIT EXERCISE SETS REPS Standing EZ-Bar Curl 4 12, 10, 8, 8 Seated Alternate DB Curl 4 12, 10, 8, 8 Rope Hammer Cable Curl 4 10 Reverse EZ-Bar Curl 4 8 Perform these exercises back-to-back with no rest in between; rest 30-60 seconds between circuits. #13 5-MINUTE EXERCISE SETS REPS Tri-Set:     Reverse Incline-Bench EZ-Bar Curl* 2 12, 10 Dual Incline DB Curl** 2 12, 10 Two-Arm High-Cable Curl 2 12, 10 Perform as a tri-set, back-to-back-to-back with no rest in between; rest 30-60 seconds between tri-sets. Pyramid up the weight each set. * Stand or sit backwards on an incline bench, your chest against the pad, your arms hanging straight down toward the floor. Grasp an EZ-bar and curl. **Curl both DBs at the same time.   Source: One of the magazines of MUSCLE & FITNESS     BICEPS  RELATED LINKS         Biceps : Beginner Programme STANDING BARBELL CURL, EZ-BAR PREACHER CURL, ALTERNATE INCLINE DUMBBELL CURL, REVERSE WRIST CURL AND WRIST CURL. http://bodyroutines.blogspot.com/2011/01/biceps-beginner-programme.html       Biceps : 15-Minute Routine TWO-ARM HIGH-CABLE CURL, STANDING CABLE CURL WITH ROPE, REVERSE EZ-BAR CURL. http://bodyroutines.blogspot.com/2011/01/biceps-15-minute-routine.html       Biceps : At-Home Training 3-GRIP BARBELL CURL, SEATED BARBELL CURL, DUAL DUMBBELL HAMMER CURL, MULTI-ANGLE INCLINE DUMBBELL CURL. http://bodyroutines.blogspot.com/2011/01/biceps-at-home-training.html       Biceps : Advanced Routine Mike Matarazzo SEATED ALTERNATE DUMBBELL CURL, ONE-ARM DUMBBELL PREACHER CURL, STANDING EZ-BAR CURL, ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-mike-matarazzo.html       Biceps : Advanced Routine Chris Cormier DUMBBELL CONCENTRATION CURL, STANDING ALTERNATE DUMBBELL CURL, MACHINE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-chris-cormier.html       Biceps : Advanced Routine Aaron Maddron TO-THE-FRONT HAMMER CURL, STANDING CONCENTRATION CURL, STANDING ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-aaron-maddron.html       Biceps : 7-Specialised Routines MASS BUILDER, FORCED GROWTH, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, FOUR-MOVE CIRCUIT, 5-MINUTE. http://bodyroutines.blogspot.com/2011/01/biceps-7-specialised-routines.html

Biceps : Advanced Routine Aaron Maddron

BICEPS  ADVANCED ROUTINE: AARON MADDRON AARON MADDRON BELIEVES in the maxim of “short, sweet and intense” for his biceps training. “I think it’s a mistake to do too much in one workout,” the IFBB pro states. “If you feel the need to increase your workload, you’re better off training your biceps again later in the week than trying to annihilate them all at once.” >> He recommends a slow descent on the negative part of each rep, taking 2–3 times as long on the descent as on the ascent. >> For his working sets, Aaron starts with his heaviest weight for 6–8 reps, then decreases the weight if necessary to still get 6–8 reps in the following set.   #6 EXERCISE SETS REPS To-The-Front Hammer Curl 1 2 warm-up 6-8 Standing Barbell Curl* (or) One-Arm Preacher Curl** 2 6-8 Standing Concentration Curl (or) Standing One-Arm Cable Curl 2 10-12 *See exercise description on "Biceps : Beginner Programme". **See exercise description on "Biceps : Advanced Routine Mike Matarazzo". TO-THE-FRONT HAMMER CURL START: Stand holding a pair of dumbbells at your sides, palms facing each other. MOVE: Curl one of the dumbbells straight up in front of your chest without twisting or bending your wrist. As you approach a fully contracted position, lean slightly into the dumbbell to make sure that your arm and the weight clear your body. After squeezing the muscle hard, lower the weight down slowly. Once that dumbbell reaches a resting position, begin curling with the other arm. STANDING CONCENTRATION CURL START: “I saw Arnold doing these years ago in Pumping Iron,” Aaron recalls. “Rather than sitting on a bench and using the inside of his thigh to support his elbow, he’d lean over and just let his arm hang down. I tried it and I really like it. With my feet shoulderwidth apart, I bend my knees and lean forward at the waist, keeping my back flat. Using my other arm for support — I either rest it on my thigh or grab a rack or a bench — I let the dumbbell hang straight down, thumb facing forward.” MOVE: Curl the weight up across your body. Once the dumbbell is right in front of your chin, contract your biceps even harder, then lower the weight straight back down. STANDING ONE-ARM CABLE CURL START: “I stand sideways to a cable stack and grasp a handle attached to the high pulley,” Aaron explains. “In the start position, my arm is almost fully extended, although not locked out.” MOVE: From there, curl the handle inwards until your biceps is fully contracted and the handle approaches your head. After squeezing out a peak contraction, slowly release and return the handle to near-full extension. Your upper arm and elbow shouldn’t move during the exercise, and your elbow should stay in alignment with your shoulder.   Source: One of the magazines of MUSCLE & FITNESS     BICEPS  RELATED LINKS         Biceps : Beginner Programme STANDING BARBELL CURL, EZ-BAR PREACHER CURL, ALTERNATE INCLINE DUMBBELL CURL, REVERSE WRIST CURL AND WRIST CURL. http://bodyroutines.blogspot.com/2011/01/biceps-beginner-programme.html       Biceps : 15-Minute Routine TWO-ARM HIGH-CABLE CURL, STANDING CABLE CURL WITH ROPE, REVERSE EZ-BAR CURL. http://bodyroutines.blogspot.com/2011/01/biceps-15-minute-routine.html       Biceps : At-Home Training 3-GRIP BARBELL CURL, SEATED BARBELL CURL, DUAL DUMBBELL HAMMER CURL, MULTI-ANGLE INCLINE DUMBBELL CURL. http://bodyroutines.blogspot.com/2011/01/biceps-at-home-training.html       Biceps : Advanced Routine Mike Matarazzo SEATED ALTERNATE DUMBBELL CURL, ONE-ARM DUMBBELL PREACHER CURL, STANDING EZ-BAR CURL, ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-mike-matarazzo.html       Biceps : Advanced Routine Chris Cormier DUMBBELL CONCENTRATION CURL, STANDING ALTERNATE DUMBBELL CURL, MACHINE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-chris-cormier.html       Biceps : Advanced Routine Aaron Maddron TO-THE-FRONT HAMMER CURL, STANDING CONCENTRATION CURL, STANDING ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-aaron-maddron.html       Biceps : 7-Specialised Routines MASS BUILDER, FORCED GROWTH, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, FOUR-MOVE CIRCUIT, 5-MINUTE. http://bodyroutines.blogspot.com/2011/01/biceps-7-specialised-routines.html

Biceps : Advanced Routine Chris Cormier

BICEPS  ADVANCED ROUTINE: CHRIS CORMIER FOUR-TIME IRONMAN PRO CHAMPION Chris Cormier, one of the elite competitors in the pro ranks, boasts a bodybuilding résumé almost as bulky as his arms. >> When training bi’s, Chris goes for the pump. “You need to flush blood into the biceps to get the shape,” he says. “I never go lower than eight reps.” >> Chris also “pumps” up the intensity. “I try to make it hard for myself,” he says. “Toward the end of a set, when the muscle is fatigued, I start to squeeze the biceps even harder.”   #5 EXERCISE SETS REPS Standing Alternate DB Curl 2 4 warm-up 12-15 Machine Curl 4 12–15 DB Concentration Curl 4 12–15 Chris substitutes other biceps exercises depending on his energy and the availability of equipment, including standing cable curls and one-arm preacher curls. DUMBBELL CONCENTRATION CURL START: Sit at the end of a bench, plant your elbow against your inner thigh and let your arm hang straight down. MOVE: Using strict form, contract your biceps to curl the dumbbell up, then lower it under control all the way down. “You can also do this standing up like Arnold used to do it, with one arm on the dumbbell rack for support and just letting your working arm hang in the air,” Chris says. “The key is to keep the line from your shoulder to your elbow vertical and don’t let it swing. I actually do these both ways.” STANDING ALTERNATE DUMBBELL CURL START: Stand in front of the mirror and hold two dumbbells at your sides, palms facing your sides. MOVE: Keeping your wrists aligned with your forearms, use a full range of motion as you curl one weight at a controlled tempo to your shoulder. Then lower and repeat with the opposite arm. One curl with both arms equals one rep. _ Chris’ advice for building a peak? ‘‘Go as heavy as you can, but still get those high reps,” he says. MACHINE CURL START: Sitting in the machine so your arms rest firmly on the horizontal pad, keep your wrists, elbows and delts in straight lines. MOVE: “When I curl the weight up, it’s a very controlled movement,” he says. “Try to keep it as strict and hard as possible: Fully extend all the way out to stretch your bi’s, then curl up as far as you can and squeeze. Toward the end of my workout, I’ll sometimes hold and squeeze for 2–3 seconds, then bring the weight down very slowly.”   Source: One of the magazines of MUSCLE & FITNESS     BICEPS  RELATED LINKS         Biceps : Beginner Programme STANDING BARBELL CURL, EZ-BAR PREACHER CURL, ALTERNATE INCLINE DUMBBELL CURL, REVERSE WRIST CURL AND WRIST CURL. http://bodyroutines.blogspot.com/2011/01/biceps-beginner-programme.html       Biceps : 15-Minute Routine TWO-ARM HIGH-CABLE CURL, STANDING CABLE CURL WITH ROPE, REVERSE EZ-BAR CURL. http://bodyroutines.blogspot.com/2011/01/biceps-15-minute-routine.html       Biceps : At-Home Training 3-GRIP BARBELL CURL, SEATED BARBELL CURL, DUAL DUMBBELL HAMMER CURL, MULTI-ANGLE INCLINE DUMBBELL CURL. http://bodyroutines.blogspot.com/2011/01/biceps-at-home-training.html       Biceps : Advanced Routine Mike Matarazzo SEATED ALTERNATE DUMBBELL CURL, ONE-ARM DUMBBELL PREACHER CURL, STANDING EZ-BAR CURL, ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-mike-matarazzo.html       Biceps : Advanced Routine Chris Cormier DUMBBELL CONCENTRATION CURL, STANDING ALTERNATE DUMBBELL CURL, MACHINE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-chris-cormier.html       Biceps : Advanced Routine Aaron Maddron TO-THE-FRONT HAMMER CURL, STANDING CONCENTRATION CURL, STANDING ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-aaron-maddron.html       Biceps : 7-Specialised Routines MASS BUILDER, FORCED GROWTH, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, FOUR-MOVE CIRCUIT, 5-MINUTE. http://bodyroutines.blogspot.com/2011/01/biceps-7-specialised-routines.html

Biceps : Advanced Routine Mike Matarazzo

BICEPS  ADVANCED ROUTINE: MIKE MATARAZZO YOU CAN COUNT ON IFBB PRO Mike Matarazzo to give it to you straight. Battling in the pro ranks since 1991, he knows what it takes to build better biceps, starting with the routine here. >> Throughout the workout, keep your mind on the task at hand. “Focus on making the muscles as big and strong as possible,” Mike says. “Tune out your surroundings and concentrate solely on the deep contraction of the muscle as you rep.”   #4 EXERCISE SETS REPS Seated Alternate DB Curl 4 10-12 One-Arm DB Preacher Curl 4 10-12 Standing EZ-Bar Curl 4 10-12 One-Arm Cable Curl 4 to failure SEATED ALTERNATE DUMBBELL CURL START: Sit at the edge of a flat bench with your arms fully extended and a dumbbell in each hand. MOVE: Slowly curl one arm up while supinating your wrist. After you lift the weight as high as possible and reach full contraction of the biceps, lower the weight back down, maintaining tension within the muscle all the way. Do the same with the opposite arm, alternating arms for reps. “Your elbows should remain stationary throughout the exercise, eliminating any unwanted help from the shoulders,” Mike recommends. _ ONE-ARM DUMBBELL PREACHER CURL START: Grasp a dumbbell in one hand and place the back of your upper arm flush against the angled side of the preacher-bench pad. Brace yourself with the opposite arm for stability. MOVE: Lift the weight toward you, keeping your elbow in contact with the pad the entire way. Don’t go fast; if you don’t feel tension building in your biceps, you’re swinging the weight instead of using the muscle to do the work. Once you reach the top — stop just short of your forearm going perpendicular to the floor to maintain tension — lower the weight until your elbow is just short of full extension. Complete one set with that arm and switch to the other. STANDING EZ-BAR CURL START: Stand with your feet shoulder-width apart and your knees slightly bent, and grasp an EZ-bar with a hip-width grip. MOVE: Initiate the movement with both arms fully extended and your elbows tight against your body. As you lift the weight, focus on keeping your elbows near your sides, resisting the urge to flare them out or shift them too far forward or back. After a two-second squeeze at the top, slowly lower the bar to the start position, straightening your arms completely at the bottom. ‘‘Don’t try to impress people by lifting huge amounts of weight,” Mike says. “Pick a weight you can handle and control it.” ONE-ARM CABLE CURL START: Stand facing a cable stack and hold a low pulley handle in one hand. Turn your wrist out by shifting your body slightly sideways. Your working arm should still face the weight stack so the movement occurs in a vertical plane, not across your body. MOVE: Slowly curl the handle up, concentrating solely on your biceps; hold the contraction at the top. For balance and stability, keep a slight bend in your knees and lean in toward the weight stack. “Turning your wrist out at the top will place the emphasis squarely on the biceps, increasing the peak contraction,” Mike says.   Source: One of the magazines of MUSCLE & FITNESS     BICEPS  RELATED LINKS         Biceps : Beginner Programme STANDING BARBELL CURL, EZ-BAR PREACHER CURL, ALTERNATE INCLINE DUMBBELL CURL, REVERSE WRIST CURL AND WRIST CURL. http://bodyroutines.blogspot.com/2011/01/biceps-beginner-programme.html       Biceps : 15-Minute Routine TWO-ARM HIGH-CABLE CURL, STANDING CABLE CURL WITH ROPE, REVERSE EZ-BAR CURL. http://bodyroutines.blogspot.com/2011/01/biceps-15-minute-routine.html       Biceps : At-Home Training 3-GRIP BARBELL CURL, SEATED BARBELL CURL, DUAL DUMBBELL HAMMER CURL, MULTI-ANGLE INCLINE DUMBBELL CURL. http://bodyroutines.blogspot.com/2011/01/biceps-at-home-training.html       Biceps : Advanced Routine Mike Matarazzo SEATED ALTERNATE DUMBBELL CURL, ONE-ARM DUMBBELL PREACHER CURL, STANDING EZ-BAR CURL, ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-mike-matarazzo.html       Biceps : Advanced Routine Chris Cormier DUMBBELL CONCENTRATION CURL, STANDING ALTERNATE DUMBBELL CURL, MACHINE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-chris-cormier.html       Biceps : Advanced Routine Aaron Maddron TO-THE-FRONT HAMMER CURL, STANDING CONCENTRATION CURL, STANDING ONE-ARM CABLE CURL. http://bodyroutines.blogspot.com/2011/01/biceps-advanced-routine-aaron-maddron.html       Biceps : 7-Specialised Routines MASS BUILDER, FORCED GROWTH, POWER & STRENGTH, SHOCK ROUTINE, HIGH DEFINITION, FOUR-MOVE CIRCUIT, 5-MINUTE. http://bodyroutines.blogspot.com/2011/01/biceps-7-specialised-routines.html