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Ono's guide to building muscle - Biceps
Alright after trawling through the trainer board i've seen enough bodybuilding themed questions to create a thread containing the only exercises you'll ever need to maximize muscle growth.
First up is everybody's favourite - Biceps
I don't think i need to go into the appeal of having bulging biceps. The appeal is obvious. Instead i'm going to go into the main problems people come across when training their biceps. From my experience, when a guy's training his biceps, the first thing he goes for is the barbell curl or EZ bar curl. The problem with this exercise is, for a lot of people, the standard curl doesn't really directly effect the bicep. Anatomical make-up plays a big part in this, but for a lot of people the brachialis takes over (which runs underneath the outer part of the bicep). The brachialis is the muscle which is repsonsible for drawing the hand toward the shoulder. Obviously as the resistance is increased, the muscle fibers of the bicep come into play...which is where increased bicep size should stem from. Unfortunately, for most people the brachialis takes most of the stress which means that bicep function is actually limited.
The simple solution would be 'add more weight' which in turn should increase the biceps function in the exercise. Unfortunately lifting very heavy weights with a bar often results in extremely sore forearms. Again this is down to the efficiency of the brachialis. The fact that the brachialis takes the majority of the strain unfortunately results in limited bicep stimulation.
Solution: eliminate the brachialis as much as possible
The best way to prevent the brachialis from taking the strain would be to perform a curl while leaning backwards. Obviously due to gravity wanting to sit you down on your ass the only way this would be possible would be to use a bench.
The exercise
Lie back on a bench that's set at an angle of 45 degrees or lower. Dangle your arms(using dumbells, palm facing forwards) down behind your body and curl upwards. Maintain the forearm position throughout the flexion/extension. Keep the elbow still and behind the body and curl the weight all the way up, then slowly lower it to the starting position. Thsi position puts your arms in their weakest position.
Dumbbell Incline Curl
The above link shows you how to perform this exercise. I prefer to have my palms facing forwards. The link shows the exercise with palms facing inwards. Either way the bicep is the main contributor....rather than the brachialis.
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Re: Ono's guide to building muscle - Biceps
Biceps: Exercise number 2
In exercise number 1 i spoke about the importance of fully utlizing the bicep, rather than the brachialis. Well now i'm going to run the risk of sounding hypocritical by asking you to encorporate an exercise which primarily targets this muscle.
Home
Now that you have fully stimulated the bicep muscle with the previous exercise, it's time to move on and directly train brachialis. The role the brachialis plays in a set of well defined biceps is as follows...
Basically this exercise is the same as the first. The only difference being the positioning of the dumbells. On the incline bench let the dumbells dangle down behind your body but this time turn your palms inwards. Now curl upwards but only go as far as being parallel to the floor. Hold for 1 second and slowly bring them back down. That is the only variance between the first 2 exercises.
A very well developed brachialis muscle actually pushes the bicep muscle upwards thus creating a higher bicep peak. This in term creates an illusion of a bigger bicep. However, without properly stimulating the fibers of the bicep, the brachialis won't really have much to push up.
Again, like i said before the standard curl puts a lot of emphasis on the brachialis, however your body's position during this exercise allows for your arms to be in their weakest position.
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Re: Ono's guide to building muscle - Biceps
Not trying to hijack your thread mate but i just wanted to quickly say, for me i've seen the best results doing chin ups and weighted chin ups, there much better than any weights IMO and you see faster results, at least in my case i did.
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Re: Ono's guide to building muscle - Biceps
yep, chin ups are the unsung hero in bicep building.
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Re: Ono's guide to building muscle - Biceps
Biceps
Exercise 3: (you need a cable for this)
Anybody on here find that their biceps don't ever ache the next day? Your chest and shoulders do, your back does, your triceps do, yet your biceps seem fine....
Your going to like this one ;)
Set the cables on each end of the station in their lowest position.
Grab a handle with each arm and step forwards so your arms are extended behind you
Keeping your elbows as close to your side as possible, curl the weight up. Don't let your elbows be drawn up during the lift as this will take the strain away from your biceps and place it onto your delts and pecs.
It's also important to keep your fists straight and avoid curling them towards you.
At the top of the movement, squeeze your bicep as hard as possible. Hold for 1-2 second(s) before slowly bringing it back down.
This move perfectly isolates the biceps. Good form is very very important. Don't let your ego dictate how much weight you can lift because any cheating will take the strain away from the bicep.
Cable Curl - eBicep.com
Use the above for reference.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
Von Milash
yep, chin ups are the unsung hero in bicep building.
Incorrect
Chin ups primarily incorporate your lats. I think you mean pull ups.
Biceps are involved when performing pull-ups (not chin ups)
To build muscle, you have to recruit as many muscle fibres as possible (into the exercise). While pull ups and chin ups are excellent compound movements they do not completely isolate the biceps anywhere near as effectively as the 3 mentioned exercises.
You will see bicep development from pull-ups (especially if you're relatively new to weight training) but you will unlock some serious growth from using the 3 isolation exercises.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
ono
Quote:
Originally Posted by
Von Milash
yep, chin ups are the unsung hero in bicep building.
Incorrect
Chin ups primarily incorporate your lats. I think you mean pull ups.
Biceps are involved when performing pull-ups (not chin ups)
To build muscle, you have to recruit as many muscle fibres as possible (into the exercise). While pull ups and chin ups are excellent compound movements they do not completely isolate the biceps anywhere near as effectively as the 3 mentioned exercises.
You will see bicep development from pull-ups (especially if you're relatively new to weight training) but you will unlock some serious growth from using the 3 isolation exercises.
Chin ups are over hand grip right? Ono if you could make a guide to developing and building muscles back muscles, i'd show you much gratitude and give ya some rep LOL. As biceps are the one muscle group i dont even think to work out.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
southpawed
Quote:
Originally Posted by
ono
Quote:
Originally Posted by
Von Milash
yep, chin ups are the unsung hero in bicep building.
Incorrect
Chin ups primarily incorporate your lats. I think you mean pull ups.
Biceps are involved when performing pull-ups (not chin ups)
To build muscle, you have to recruit as many muscle fibres as possible (into the exercise). While pull ups and chin ups are excellent compound movements they do not completely isolate the biceps anywhere near as effectively as the 3 mentioned exercises.
You will see bicep development from pull-ups (especially if you're relatively new to weight training) but you will unlock some serious growth from using the 3 isolation exercises.
Chin ups are over hand grip right? Ono if you could make a guide to developing and building muscles back muscles, i'd show you much gratitude and give ya some rep LOL. As biceps are the one muscle group i dont even think to work out.
Yeah over-hand.
I'll be doing back shortly. Probably tomorrow.
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Re: Ono's guide to building muscle - Biceps
No correct. I mean chin ups. palm in.
Biceps Exercises - Chin Ups
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
Von Milash
The guy in the video is performing a pull up, not a chin up. Regardless of what the title says.
Chin-up - Wikipedia, the free encyclopedia
specifically "Chin-ups are often incorrectly referred to as pull-ups. The term pull-up is traditionally used when the exercise is performed with a pronated grip"
pronation /pro·na·tion/ (-na´shun) the act of assuming the prone position, or the state of being prone. Applied to the hand, the act of turning the palm backward (posteriorly) or downward, performed by medial rotation of the forearm. Applied to the foot, a combination of eversion and abduction movements taking place in the tarsal and metatarsal joints and resulting in lowering of the medial margin of the foot, hence of the longitudinal arch.
;)
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Re: Ono's guide to building muscle - Biceps
who really gives a a fuck. palm in whatever the fuck you want to call them builds biceps. palm out builds back
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Re: Ono's guide to building muscle - Biceps
and what does bicep aesthetics have to do with boxing? oh yeah. Nothing.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
ono
Quote:
Originally Posted by
southpawed
Quote:
Originally Posted by
ono
Incorrect
Chin ups primarily incorporate your lats. I think you mean pull ups.
Biceps are involved when performing pull-ups (not chin ups)
To build muscle, you have to recruit as many muscle fibres as possible (into the exercise). While pull ups and chin ups are excellent compound movements they do not completely isolate the biceps anywhere near as effectively as the 3 mentioned exercises.
You will see bicep development from pull-ups (especially if you're relatively new to weight training) but you will unlock some serious growth from using the 3 isolation exercises.
Chin ups are over hand grip right? Ono if you could make a guide to developing and building muscles back muscles, i'd show you much gratitude and give ya some rep LOL. As biceps are the one muscle group i dont even think to work out.
Yeah over-hand.
I'll be doing back shortly. Probably tomorrow.
sweet.
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Re: Ono's guide to building muscle - Biceps
The lat pull downs using my home gym lat bar have made a big diff. in power in a short time, southpaw, strengthening the back. If you take a look thru my log page one is the workout I do, and page 2 the home gym.
Currently looking to change it up and will shortly to work other areas, and most info. I have received regarding biceps is that it is largely a useless workout for punching power. Mostly just to look nice. I already look nice :p
I want to hit harder and faster.
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Re: Ono's guide to building muscle - Biceps
Von put the rattle back in the pram please... ;)
Don't rise to him please ono?... ;)
Back to the thread :)
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
Von Milash
and what does bicep aesthetics have to do with boxing? oh yeah. Nothing.
I never claimed that this thread had anything to do with Boxing.
Just to make it clear to everyone actually. This thread isn't Boxing related.
No hard feelings Von, i didn't mean any disrespect or anything.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
AdamGB
Von put the rattle back in the pram please... ;)
Don't rise to him please ono?... ;)
Back to the thread :)
Cheers :)
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
Youngblood
The lat pull downs using my home gym lat bar have made a big diff. in power in a short time, southpaw, strengthening the back. If you take a look thru my log page one is the workout I do, and page 2 the home gym.
Currently looking to change it up and will shortly to work other areas, and most info. I have received regarding biceps is that it is largely a useless workout for punching power. Mostly just to look nice. I already look nice :p
I want to hit harder and faster.
thanks blood, Theres one at my gym.. I'm going to take a look at the log, I've been looking to make my back grow, but i havent developed a routine for it, might just use yours. :P
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
ono
Quote:
Originally Posted by
Von Milash
and what does bicep aesthetics have to do with boxing? oh yeah. Nothing.
I never claimed that this thread had anything to do with Boxing.
Just to make it clear to everyone actually. This thread isn't Boxing related.
No hard feelings Von, i didn't mean any disrespect or anything.
I like the thread and looking forward to more. Being in the middle of a process of changing mine, it is just the sort of thing I want...discussion and direction for diff. exercises. Hoping there are more.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
southpawed
Quote:
Originally Posted by
Youngblood
The lat pull downs using my home gym lat bar have made a big diff. in power in a short time, southpaw, strengthening the back. If you take a look thru my log page one is the workout I do, and page 2 the home gym.
Currently looking to change it up and will shortly to work other areas, and most info. I have received regarding biceps is that it is largely a useless workout for punching power. Mostly just to look nice. I already look nice :p
I want to hit harder and faster.
thanks blood, Theres one at my gym.. I'm going to take a look at the log, I've been looking to make my back grow, but i havent developed a routine for it, might just use yours. :P
southpaw, I 100 % encourage you to steal that workout and use it. From the body weights to the tabatas. Follow it to the letter if you can, for my cardio and strength grew quickly. It has been amazing, but it is time for me to make a change.
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Re: Ono's guide to building muscle - Biceps
yeah post on Ono. This is really gonna give me some well needed exercises to incorporate into my weight liftting.
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Re: Ono's guide to building muscle - Biceps
Ok well i'll stop with this thread and start a new one tomorrow. I think i'll do back tomorrow.
Be easier for people to find if i do seperate threads for each muscle group.
Cool guys :cool:
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
ono
Ok well i'll stop with this thread and start a new one tomorrow. I think i'll do back tomorrow.
Be easier for people to find if i do seperate threads for each muscle group.
Cool guys :cool:
yeah, i mean if the mods were so willing, it could just be stickied, and it could be added to.
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Re: Ono's guide to building muscle - Biceps
Well if anyone wants some killer bicep workouts just burn them out.
7's take a curl bar load up some weight do 7 curls (while standing) from a resting position (down at your hips) halfway through a curl motion (you should stop right under your ribcage)....then without setting down the weight you immediately put the weight in the finishing position (where your hands are near your collarbones) and then do 7 reps only going to halfway down (which again will end around the bottom of your ribcage).....after those 7 you do 7 full curls.
Remove weight then repeat until you get tired. When you get to a light enough weight you can even do reverse curls which are done in the same manner as regular curls only reversing your grip (your palms will face away from your body at the end of a rep).
If you're going to do tricep work (which is essential to throwing punches) then it's essential to work the bicep just to maintain a balance between the muscle groups.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
Lyle
If you're going to do tricep work (which is essential to throwing punches) then it's essential to work the bicep just to maintain a balance between the muscle groups.
This makes sense, and when I look at my workout that was tailored for me by someone who really knows their shit for boxing training, I see that they included bicep building along with the triceps.
I think possibly why it is shunned so much by boxers, is it is related to the type of 'get your biceps big and purdy' workouts that many do.
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Re: Ono's guide to building muscle - Biceps
Fantastic thread Ono.
We all must admit, although of little relevance to our sport we all crave them.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
hitmandonny
Fantastic thread Ono.
We all must admit, although of little relevance to our sport we all crave them.
Too right we do :D
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
ono
Quote:
Originally Posted by
hitmandonny
Fantastic thread Ono.
We all must admit, although of little relevance to our sport we all crave them.
Too right we do :D
You should see me now Ono.
I'm little and getting really ripped!
I'm so much smaller than I used to be, but so much faster and stronger.
My arms and shoulders are half the size of what they were, but I feel stronger than ever in sparring. It's brilliant!
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
Youngblood
This makes sense, and when I look at my workout that was tailored for me by someone who really knows their shit for boxing training, I see that they included bicep building along with the triceps.
I think possibly why it is shunned so much by boxers, is it is related to the type of 'get your biceps big and purdy' workouts that many do.
Yeah you always want to work complimentary muscle groups....but for making your arms big, the tricep muscles are bigger than the biceps.
If you want the long and lean muscles then when you do curls do your work outs slowly, controlled, and with lighter weight and more reps.
I don't know about anyone else but my biceps being stronger helps me keep my form when I am throwing hooks and uppercuts
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
Lyle
Quote:
Originally Posted by
Youngblood
This makes sense, and when I look at my workout that was tailored for me by someone who really knows their shit for boxing training, I see that they included bicep building along with the triceps.
I think possibly why it is shunned so much by boxers, is it is related to the type of 'get your biceps big and purdy' workouts that many do.
Yeah you always want to work complimentary muscle groups....but for making your arms big, the tricep muscles are bigger than the biceps.
If you want the long and lean muscles then when you do curls do your work outs slowly, controlled, and with lighter weight and more reps.
I don't know about anyone else but my biceps being stronger helps me keep my form when I am throwing hooks and uppercuts
That's a myth Lyle.
Lighter weights - more reps myth has reared it's ugly head again :D
To be honest it's something i was told when i originally started training. Anyway it's a dirty lie :mad:
See below....
Fat Loss & Weight Training Myths
"Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps)"
Actually that page busts quite a few myths...It's worth checking out.
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Re: Ono's guide to building muscle - Biceps
Also wanted to add that Lyle is spot on with how he performs his exercises.....slow and controlled. Without using momentum.
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Re: Ono's guide to building muscle - Biceps
[/quote]
That's a myth Lyle.
Lighter weights - more reps myth has reared it's ugly head again :D
To be honest it's something i was told when i originally started training. Anyway it's a dirty lie :mad:
See below....
Fat Loss & Weight Training Myths
"Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps)"
Actually that page busts quite a few myths...It's worth checking out.[/QUOTE]
I dont know about toning and all that. But light weights and more reps DOES alot to help muscle endurance amiright or am i left?
also, are big triceps a hinderance? Because since i've been working my triceps using the pulldowns, they really increased in size.
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Re: Ono's guide to building muscle - Biceps
Muscle is great, if it functions in any form of Athletic movement if not its a waste. Remember muscle has memory, so when trying to attain muscle make sure the muscle knows what its there for. Southpaw you are correct.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
ono
Also wanted to add that Lyle is spot on with how he performs his exercises.....slow and controlled. Without using momentum.
The lighter weight and more reps are more to help the technique than to burn more fat or "tone up"...using constant weight on a machine or on TheraBands and doing slow steady reps also helps.
To tone and define you have to "feel the burn" only when you are feeling the burn can you build muscle or burn fat off your arms. Working after that burn is great stuff
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Re: Ono's guide to building muscle - Biceps
Isolating any one muscle group is rarely beneficial towards any athletic pursuit.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
Scrap
Muscle is great, if it functions in any form of Athletic movement if not its a waste. Remember muscle has memory, so when trying to attain muscle make sure the muscle knows what its there for. Southpaw you are correct.
i hear ya.
I've been planning to do some slow controlled shadowboxing with 2 lb dumbells for muscle endurance. I noticed my shoulders start fatiguing in the later rounds and my guard starts to drop. This should help.
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Re: Ono's guide to building muscle - Biceps
Try a good stretch program it will do you more good, give you better contraction and more function.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
p4pking
Isolating any one muscle group is rarely beneficial towards any athletic pursuit.
The trick is not to neglect the other muscles groups and to use isolation exercises to supplement the work that you are doing.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
Lyle
Quote:
Originally Posted by
ono
Also wanted to add that Lyle is spot on with how he performs his exercises.....slow and controlled. Without using momentum.
The lighter weight and more reps are more to help the technique than to burn more fat or "tone up"...using constant weight on a machine or on TheraBands and doing slow steady reps also helps.
To tone and define you have to "feel the burn" only when you are feeling the burn can you build muscle or burn fat off your arms. Working after that burn is great stuff
The burn feeling is actually caused by a build up of lactic acid. Basically lactic acid is a metabolic waste product that is produced as the body burns carbs for energy. It has nothing to do with muscle hypertrophy (the building of muscle).
And you can't just specifically burn fat from your arms either. You cannot spot reduce. Like you can't burn fat from your stomach by doing crunches. Same principal all over the body.
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Re: Ono's guide to building muscle - Biceps
Quote:
Originally Posted by
p4pking
Isolating any one muscle group is rarely beneficial towards any athletic pursuit.
Once again, this article is for aesthetics only. Nothing to do with Boxing or any other sport.
:)