Complete Workout Guide

Arms - Biceps

The Biceps are one of the most popular muscles for many people to workout.  Many girls admire guys with huge arms, and many guys try to get their arms as big as possible.  When teens just start working out they will mainly focus on their biceps, doing bicep curls, but this can lead to over training.  It is important to work out every single muscle in your body to keep everything in proportion.  The biceps brachii is located in the upper arm, it’s most important functions are to rotate the forearm and flex the elbow.  If you are looking to get your arms bulkier then you will have to workout your biceps with proper weight resistance training.  Although it is true that the bicep only encompasses about 1/3rd of the arm, while the triceps takes up the other 2/3rds it is still extremely important to exercises your biceps if you wish to get big arms.  Since the biceps are a rather small muscle group in the human anatomy it is okay to train them up to two - three times a week.  I would reccomend about one or two extremely exhausting sessions a week, to get the most out of muscle gains.  Remember, you gain muscle when you sleep - not in the gym, over training muscles can actually lead to problems later in your life.

Bicep Workout and Exerscises

Now I will tell you some of my favorite bicep exerscies, there are a ton of different ones you can do but it is up to you to find out which exerscises affect your muscles the most.  Remember I would do about two bicep exerscises per workout, and only workout my biceps about two times in a week.  This will ensure that the muscle has time to grow and if you intake plenty of protein your’e muscles will get repaired and become bigger each time you workout.

Alternate Hammer Curl

Description

-Begin with weights in hands, palms inward.
-Bend elbow of one arm, bringing weight up and out slightly to outside of shoulder. Keep palms inward
-Lower while raising other weight in same manner.

I have found that this exerscise is great for hammering those biceps really hard.  A great thing about the alternate hammer curl is that it also works out your forearms, after a few sets of these the veins will be popping out of your forearms like crazy.  This exerscise is also really good if you have long and lanky arms like I do, it is better for hitting your whole bicep muscle which helps to evenly distribute it within your upper arm.

Recommended Amount: 3 sets of 8 reps, once a week

Barbell Preacher Curl

Description

-Start sitting down at a curl machine
-Pickup the barbell and put the back of your arms on the curl machine
-Now lift the bar upwards towards your chin

You can really feel your biceps when you do the barbell preacher curl.  After a few sets of these my biceps are aching for a few days.  If you can aquire an EZ bar to do these it can help with some wrist pain that you might get, and make it a little easier on your wrists overall.  The barbell preacher curls are an extremely important exerscise for your biceps.

Recommended Amount: 3 sets of 8 reps, once a week