Ono's guide to building muscle - Biceps

[ono]

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.

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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.

[ICB]

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.

[Von Milash]

yep, chin ups are the unsung hero in bicep building.

[ono]

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.

[southpawed]

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.

[ono]

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.

[Von Milash]

No correct. I mean chin ups. palm in.

Biceps Exercises - Chin Ups

[southpawed]

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.

[ono]

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.