100 times different … biceps

“Show me your muscles.” That’s the question he got I dare say to each of you. And most not once. It was from someone who is a mile away from our sport and who certainly does not mean by those “muscles”, for example, perfectly developed calves or a bulging gluteus. He means your arms and these are the decisive yardstick for him. If they are great, then from his point of view, you automatically become a sports god.

But let’s look at the arms in a little more detail, from their anatomy to the most effective exercises and their implementation. Here I would like to point out that the following article is intended to serve as a guide for complete beginners, or as a motivation for intermediate students. An experienced bodybuilder will not find anything new for him here.

So let’s start with that anatomy.

So that’s him, the big biceps. I call this biceps normal slang, the whole name of the muscle is musculus biceps brachii, or biceps brachii. Both muscle heads (caput longum and caput breve) pass without feathers into spindle-shaped bellies, which merge into a common muscle belly about halfway through the length. Below this muscle lies the brachial muscle, which is missing in the picture. This is well palpable only in the lower quarter of the arm.

Now I come across an interesting footnote in a book, where it says in the biceps that variations of four heads have been described! And so that the triceps is not left behind, then its variations (although relatively rare) also lie in the rare occurrence of the fourth head.

Please consider the image above as strongly simplified and slightly inaccurate.

Before I start talking about training, I would like to mention a few more words about measuring the circumference of these games. This should, of course, be measured at the location of the largest volume, as perpendicularly as possible, ie. not as oblique as the piece below in the photo. Then the resulting number is slightly skewed. And what circuit can you achieve? The largest natural arms I have ever seen (ie the arms of a person who did not use anabolic steroids) were 46 cm cold, 48 cm after training and were relatively well-drawn. But it takes quite a few years to achieve this. Ordinary boys who take the gym as their hobby and have at least a little sensible food get from their original about 33-35cm to 40-42 and quite quickly, within one or two years.

Now that we have the necessary theory, let’s deal with training. The absolutely basic volume exercise is the biceps strokes of one arm in standing position. This exercise stimulates the biceps to grow like little else, and since there is a good opportunity to help the sparring partner, you can go really hard. It’s not even a month since we practiced my arm sparring, and in one series I bothered him until he just couldn’t stand it and threw his 35kg one-handed arms from a height next to me on the floor, because he just couldn’t even hold it anymore. Speaking of those sizes of dumbbells, then the most common standard for moderately advanced boys is somewhere between 20-25kg, with 30 and more kg I see someone exercising only very sporadically.

A slight analogy of this exercise are hammer biceps strokes, which differ in that we do not turn the forearms, see. following animation.

Тренировка спины и бицепса в один день - BodyBuildinginfo

During this exercise, the attachments of the biceps get off the axis of action and therefore their work is taken over by the brachioradialis, or spindle muscle, for us in general forearms. This exercise is therefore focused on the development of this part of the arm and not on the biceps itself, whose work is greatly facilitated here.

Another modification is to use a large barbell instead of one arms, resp. large EZ barbell. This design is again advantageous with an easy way to help, even without a sparring partner, when you can help yourself a little with a slight tilt or swing in the last repetitions. But he wants to make sure you don’t sway like trees in the wind. An example of the correct execution of the exercise is shown in the following animations:

Another popular exercise is an isolated biceps lift with elbow support on Gironde’s or Scott’s bench. Its design is shown here:

Now, when I look at it, it occurs to me that my design is slightly different in the upper position, when I definitely do not put my arms up to the perpendicular to the floor, because I lose tension in the biceps, which I think is completely undesirable.

These were some very basic volume exercises that should form the basis of your training. It is then possible to add an even more isolated matter to them, such as the biceps contraction of the opposite pulleys or the biceps lower pulley. I really like the opposite pulleys, because I can feel the “second scoop” of the biceps with them, which even then peeks out properly.

So what might such biceps training look like? For example, as follows:

1st exercise – biceps lift with one
arms , 4 series 2nd exercise – biceps stroke on Scott’s bench, 4 series
3rd exercise – biceps lower pulley, 3 series

This comes to me as a light option, this option seems much better to me:

1st exercise – biceps stroke with one
arms , 4 series 2nd exercise – biceps stroke with a large barbell, 4 series
3rd exercise – biceps lower pulley, 3 series
4th exercise – reverse pulleys, 3 series

These are actually two workouts that I keep spinning arund and that suit me very well. Now the promised photo for measuring the circumference of the arms and its incorrect design:

Персональные тренировки в Коммунарке | 50GYM

Now I would like to return once again to the question of how often and with what arm to train. Personally, I consider two trainings a week to be the maximum for a pure athlete, because otherwise there would be no time for the necessary recovery and the damage could be more than beneficial. The triceps and forearms are the ideal partner for biceps training, as well as it is advisable to include biceps after back training, when they have already done a piece of work and do not need as much strain to complete them. On the contrary, I consider it inappropriate to exercise the biceps, for example, with the shoulders or pectoral muscles, even if this is just my subjective view.

And that’s all about biceps. If I forgot something important or if I was inaccurate somewhere, you can use the rw_discussion option below the article. And next time we’ll look at triceps training.

Thanks to the great webmasters  and also to the “Chinese” from the Czech BodySport website for the provided animations.

And I won’t forgive myself for the afterword about the hardness of my training. You can’t say, I’ll give four series of ten repetitions and the end. If you load 20kg in the first series and do 12 or more repetitions, then throw this series behind you, as if it were just a warm-up and start your counting to four again, with one-handed one step higher. The load should be such that you are able to do 3-6 reps without help and then another 3-4 with the help of a partner, but when he does not lift the whole barbell for you, he just pushes you slightly and does not let you stop by shouting and looking! If he says five more, then you give five and no excuses! Sometimes it feels like my sparring is making fun of me. Fifth, sixth repetitions and I really have a problem not letting the dumbbells on the ground and he yells his “five more”. If I let go, those biceps will never be what they could be. Close your eyes and repeat the other. His screams are really loud and yours is starting to deal with it with increasing repetitions. Only two, one and … and no end, one more fitness! And then finally the coveted conclusion. The dumbbells fly on a rubber mat on the ground and I follow them. But the feeling in his arms is indescribable. And that’s what it’s all about …