24 Jun 2010

Biceps Muscle Building Exercises

Ask a guy to show you his muscles, and what do you get? That's right: flexed biceps! While the biceps are far from the largest muscles on the body, they are undoubtedly among the most noticeable. Shirts, sweaters, and suits may hide well-defined chest, back, and abdominal muscles, but large biceps seem to grab people's attention even when covered by layers of clothing. It's next to impossible NOT to notice well-developed biceps on a man! If you've ever wanted to have bigger, more muscular arms, here are some biceps building, shirt ripping muscle secrets that can help you develop the bulging muscles of your dreams.

Anatomy of the Biceps

Let's begin by taking a look at the biceps. Many people just assume that they can jump into the gym, start pounding away with some biceps curls, and wait for those perfect arms to just magically appear. One of the least understood secrets is that there is no magic when it comes to muscle development - you need to understand the nature of the muscles you are exercising to ensure that your exercise choices are working the entire muscle group. In the case of the biceps, we are really talking about a muscle with two heads: the inner head - the inner and outer - as well as the brachialis muscle that is responsible for giving your biceps the thickness and shape that you want. To adequately work these three key areas, you need to plan your workout around three exercises to ensure growth in the entire muscle group.

Biceps Building Exercises

Many people find that the straight barbell curl is the most effective inner head exercise, and one of the best biceps building, shirt ripping muscle secrets around. The exercise is performed with the hands shoulder-width, with the wrists and the back straight throughout the movement. Simply curl the bar toward your chest, hold for a second, and then lower it back to the starting position. Keep the elbows tight to your body, and never let them flare outward. You can alternate these curls with barbell preacher curls and dumbbell curls as you use these biceps building, shirt ripping muscle secrets to build more mass and shape in your inner bicep head.

When it comes to the outer head, we need to focus on things like hammer curs (dumbbell curs performed with a hammer grip) and French bar curls. One of the best kept biceps building, shirt ripping muscle secrets for the outer head, however, is the single arm preacher curl. The preacher bench does most of the work for you in as far as maintaining the correct arm position to enable the focus to be on the outer head. As for the brachialis, you will find that the combination of straight bar, dumbbell, hammer, and preacher curls will combine to thoroughly work these important muscles.

The Right Lifestyle for Bulging Biceps

Diet and rest are as important to proper muscular development as the time you spend with weights in hand. Don't forget the nutrients - your body needs plenty of protein - and be sure to get your eight or nine hours of sleep a night, as well as periodic days off from your exercise efforts. Balance these elements, and you will have truly discovered the biceps building, shirt ripping muscle secrets that will make your flexed arms stand out in any crowd!
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