Bicep Workout

What is typically the first muscle that most people flex when showing off their body? If you guessed the biceps, you are right!

The biceps brachii is the primary muscle that people are referring to when they say "biceps." However, the brachialis is another muscle that is a synergist to the biceps brachii and lies much deeper in the upper arm.

For some reason, many bodybuilders and other self-centered people seem to think that big biceps represents strength or masculinity. I think that is ridiculous but that is just me.

In my opinion, raw strength should represent strength and masculinity, not the size of your biceps.

Nevertheless, many people still obsess over how to get big biceps. So, for those of you that are looking to get big biceps, I am going to help you out!

If you have read any of my posts, you already know that I am a firm believer in doing compound exercises to increase overall strength and power and to lose fat. Unless you are a bodybuilder or do not care about actually being strong, I do not recommend isolation exercises that work only one muscle and joint (with the exception of injury rehabilitation).

With that being said, below are a few of the best bicep exercises to include in your bicep work out. Enjoy!

Chin Ups

Chin ups are one of my favorite bicep exercises by far. Not only does it thrash the biceps, but also the lats as well (hence a compound exercise).

I personally do not have huge biceps, but not small either. That is because I like to be strong. So, I do chin ups and pull ups religiously.

If you want to get big biceps, include chin ups in your bicep work out! You will not be disappointed.

To perform a proper chin up:

1. Position yourself under a fixed pull up bar (or rings if you are more advanced)
2. With arms extended overhead grasp the bar in with the hands in a supinated position (palms facing toward your body)
3. Pull yourself up until your chest reaches the bar concentrating on scapular depression (squeeze shoulder blades together) \
4. Lower yourself down until your arms are fully extended
5. Voila! You have completed a chin up!

To include chin ups into your bicep work out perform them 2 to 3 times per week. Start off with 3 sets per bicep work out for as many repetitions as you can do. If you have a specific bicep work out day (which I am against because if you are doing pull ups, chin ups, and barbell rows your biceps are getting thrashed any way) do chin ups on that day and then rest at least one day before doing chin ups again.

Eventually, as your biceps and lats become stronger, body weight chin ups will become too easy (if you can do more than 20). Increase difficulty by adding weight to a weight belt. That's when the real fun begins!

Barbell Curls

If you are doing chin ups, pull ups, barbell rows weekly, I do not believe any other exercise is necessary to get big biceps. However, for those stubborn people out there who insist on including additional biceps exercises into your workout routine, then barbell curls are a must.

To perform a barbell curl:

1. Stand up straight holding a barbell with the palms facing you and knees slightly bent
2. Keeping your arms tucked in close to your side, raise the bar up until your forearms are vertical (DO NOT USE YOUR BACK FOR MOMENTUM)
3. In a controlled manner lower the bar until arms are fully extended
4. Done!

As I mentioned above, do not use your back for momentum. I see many guys in the gym who do this because they are lifting more weight than they should be. They look like idiots and an injury is bound to happen eventually.

Preacher Curls

For those of you obsessed with bicep isolation exercises, preacher curls are for you! Preacher curls isolate the biceps as well as place greater stress on the forearms than conventional curls.

To perform a preacher curl:

1. Sit on a preacher bench with the backs of your arms on the pad (adjust seat so that your armpits touches the top of the pad)
2. Grasp the barbell with a supinated grip
3. Raise the bar until your forearms are vertical
4. In a controlled manner, lower the bar down until your arms are fully extended
5. Done!

The Workout

• 3 sets of chin ups - maximum repetitions
• 3 sets of barbell curls - 8, 6, 10
• 3 sets of preacher curls - 8, 6, 10      

Prior to each bicep work out and any other workout for that matter remember to warm up for 5 minutes (jogging, rowing, elliptical, jump rope, etc.) and then stretch for a few minutes.

After the workout is complete, stretch again. Since the muscles are already warmed up and most flexible after a workout it is the best time to stretch.

Final Note

As you probably know, I could have literally listed hundreds of bicep exercises. The ones listed above are just a few of my favorite and most popular because they really target the biceps brachii and brachialis.

Like any other workout, you should really vary your bicep work out routine, which is known as periodization. This training technique will ensure you gain the most results.

If you want real results, you must include compound exercises into your fitness routine.

Be sure to warm up and stretch before each workout and to stretch after.

Go to http://www.bittersweetfitness.com for tips on various health topics such as losing fat, gaining lean muscle, increasing aerobic endurance, diet programs, and much more!

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