BEGINNER BICEPS WORKOUT GUIDE

   Biceps are the trademark of body building. Unlike shoulders, chest, leg, back and abs, biceps are visible to naked eye most of the time to every one. Even though they're relatively small muscle group, big biceps are important to most men. So it will be a trademark for your body building. Most of them are attracted towards the blast biceps. When some one asks you to show off your arms, it make you proud and unique. So you have to take care of your arms as other important parts like chest, shoulder... Biceps are secondary because you will get your biceps muscles worked out each and every time when you perform primary workouts like back and shoulder. When you become advanced body builder you can combine biceps to any of these workout in case you schedule gym for thrice a week. Also your biceps should be well developed to do workouts like bench press, military press. Take care your biceps don't bottleneck. First try to gain strength to your biceps and then start to bulk & shape.

ABOUT BICEPS:

1. Biceps

    The exercise choice to build your biceps is called the curl, but there are many variations that hit the major components of the biceps muscle group,

• The long head
• The short head
• The brachialis

1.0.  Bicep  Muscles

    You can see these muscles in the image 1.0., where the head part adds bulkiness to your biceps, also you can see brachialis. You need to concentrate on all these muscles to isolate your biceps from your hand.

Brachialis:

   This is the muscle on the outside of your arm in between the bicep and tricep, it's a large muscle in your arm yet it's normally over looked. If you want  good arms training your brachialis is important, it is worked during normal bicep curls, however it can be focused on more by changing the technique of the bicep curl, for example narrow grip barbell curls or hammer curls focus more on the brachialis.

GRIPPING:

  Before you start your workouts be cautious about gripping. Hold the equipment perfectly. Holding equipment wrongly may cause unbalanced position which may lead you to drop the weights on you.

Do not bend: In biceps workout beginners will bend backwards when they lift the weights and they forward when they lower the weights. Bending to & fro is the bad form and it will affect your results. Be erect. You should take control of the weights you lift and they should not.

WORKOUTS:

1. Barbell biceps curl:

1.1. Barbell biceps curl

   The barbell biceps curl is the basic workout for the bicep muscles. It concentrates on all three muscle group. 1.1 image shows how to perform the barbell biceps curl. Start in a standing position with your feet shoulder-width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards). Stand upright and let the bar hang in front of your thighs. Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position. The small picture in the image shows the bad form, where he is bending backwards when he lifts the weight. Try to do with small weights at the beginning to prevent bending. You bent only when you can't lift.

Frequency   :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-12,don't go till failure.

2. Biceps Dumbbell curl:

2.1. Biceps dumbbell curl

     

   The image 2.1 shows the biceps dumbbell curl workout structure. While standing with back straight, hold dumbbells at your sides with underhand grip. Keep arms straight. Stand upright and let the dumbbells hang in front of your thighs. Bend at your elbows to curl the dumbbells to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position and repeat. Similarly do not bend forwards or backwards.

Frequency   :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-12,don't go till failure.

3. Cable curl machine:

3.1. Biceps cable curl

   This workout is done in a hydraulic machine we use cables instead of barbell. This is a very good beginners workout. This workout consists of two type, the standing cable curl and the seated cable curl. The image 3.1 shows the standing biceps curl workout. Attach a straight bar to the low pulley of a cable station. Then grab the bar with a shoulder-width, underhand grip and hold it at arm's length just in front of your thighs. Your knees should be bent slightly. Curl the bar toward your chest as far as you can without allowing your upper arms to move. In seated cable curl workout the cable will be in upper side near your head, pull them downwards. Same as above workouts do not bend.

Frequency :3 sets increasing weights each set,each type separately.

Rest            :1 min rest between each sets.

Repetition  :10-12.

4. Cable preacher curl:

        

4.1. Cable preacher curls

       

    This workout concentrates your bicep muscles. This workout is very effective in bulking and shaping your head. Image 4.1 shows how to do cable preacher curl. In advanced you won't use cables instead you have to use EZ-Bars or barbells. Attach a straight bar to the low pulley of a cable station. Grab the bar with a shoulder-width, underhand grip. Slowly curl the bar up until palms are pointing towards your face. Pause for a second and lower the bar to the starting position. Don't strain when you do this, Use weights that you can lift comfortably.

Frequency   :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-12,don't go till failure.

5. Alternating dumbbell curl:

5.1. Alternating dumbbell curl

 This workout is similar to 2.1 but you will use alternate hands at a time for lifting dumbbell as shown in image 5.1. Stand with feet about hip-width apart, abs engaged as you hold dumbbells in the sides. Squeeze the one of your bicep and bend the arm, curling the weight up toward the shoulder. Keep the elbow stationary and only bring the weight as high as you can without moving the elbow. Slowly lower the weights, keeping a slight bend elbow at the bottom(don't lock the joints and try to keep tension on the muscle). Repeat the same for the other hand. This is the finishing dumbbell curl for the beginners.

Frequency   :3 sets increasing weights each set.

Rest            :1 min rest between each sets.

Repetition  :10-12,don't go till failure.

After mastering these workouts go to intermediate level, to learn more workouts and techniques.
 
  Initially going till failure may cause severe pain so stop 2-3 reps before you reach failure. Only advanced, well-trained body builders will go till failure.

• Failure is the stage at which you can't lift/press weight any more.  

Warning:Doing workouts wrong may cause some serious injury where you cannot continue further,so learn it do it perfectly. Don't go in blind manner. 

    

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