Building Biceps

Building Biceps is not all about set after set of curls. Pull-ups and chin-ups can add more mass to your Biceps than doing regular curls, in fact most back exercises such as bent over rows, single arm rows the Lat machine, etc, all intensively work the biceps.

A lot of people avoid pull-ups and chin-ups and find it hard to build up the numbers on them but one way to increase the amount of reps you can do with them is to use them as a warm up set every time you enter the gym. Just do one set at the start of each session and try to ad a rep or two every session or week and you will find your numbers increasing in no time. I found that in a few weeks I went from 8 to the mid twenties in the rep range before I started wearing a weighted dipping belt of which I built up to 60kg on my one rep max.

The other thing I noticed was the increase in the size of my biceps without even doing curls. However it is still a good Idea to fit the various forms of curls into your regime to try and definition to your peaks.

I found the sharp one biceps exercise to be a superset of chin-ups with E.Z bar curls. Do a set of 8 reverse grip chin-ups with your hands only 4 to 6 inches apart and immediately without rest do a set of 8 EZ bar curls. Start with a light weight on the EZ bar and gradually build up the weight doing three supersets. If you have not tried this exercise before you will find you get such a pump it literally feels like your Biceps will explode.

You can do a hammer curl version of this by super setting neutral grip chins and hammer curls. Or you can hit the forearms hard by doing regular grip pull-ups (Palms facing away from you) with reverse grip curls (palms facing away from you). I've tried before doing 9 sets by combining all three exercises. However this is so intense that it is hard just to lift your arms up over waist height afterwards and should be left for an occasional assault rather than a consistent part of your regime. Just stick to one or two of the versions per arms session.

You should train back and arms on different days as your biceps will be too weak after training the back to train them hard enough and as training the back works the biceps as well it will have the added benefit of working your arms twice a week. So work those guns.

However the largest muscle group in the arms are the triceps so that is the next body part we are going to concentrate on and should be posted in the next few days.

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