Legendary bodybuilders of the 1970s, Arnold Schwarzenegger and Sergio Oliva, sported huge biceps like their modern counterparts, Jay Cutler and Ronnie Coleman. Genetic factors may contribute to their ability to build huge biceps, for example, length of arm and attachment point of the biceps. However, genetics are merely a starting point. According to bodybuilder Matt Danielsson, the best bicep workout to build big guns should have sufficient intensity and variety while avoiding the risk of over-training, which could derail your attempts.
Anatomy
The biceps or "biceps brachii" is a two headed muscle originating at the"scapula" or shoulder blade and attached to the "radius" or forearm bone. Bodybuilding-bodyfitness.com defines its functions as moving the forearm towards the shoulder and supination of the forearm; rotating the hand from a palms down to a palms up position.(See References 2)
Basics
Get your basics right by starting with the standing barbell curls. Use an EZ bar or a straight bar, and do a warmup set of 10 to 12 repetitions, then three heavy sets of six to eight reps. Do not swing your body or arch your back to aid the movement.
Bodybuilder Vince Delmonte recommends you vary your grip. Use a close grip to stress the longer head or outer portion of the biceps and a wide grip to stress the inner head or shorter portion of the biceps.( See References 3)
Variation
The brachialis runs under the biceps brachii, and Vince Delmonte believes you should not underestimate the importance of this muscle in your biceps workout. Do three sets of hammer curls for eight to 10 repetitions: hold two dumbbells by your side, palms facing inwards and curl the dumbbells towards your shoulders.
Shock
Do reverse pull-ups. Grab a chin-up bar with your palms facing inwards. Pull yourself up slowly to the count of 30. Squeeze your biceps at the top of the movement, then lower yourself slowly to another count of thirty. Do one rep of this super-intense movement to shock your biceps into new growth.
Warning
Do not work your biceps more than twice a week. The biceps are a small muscle group that fatigue easily and are also involved in every pulling action you do in the gym, such as row pulls, lat pull-downs or pull-ups. To maximize muscle growth from your bicep workout, it is imperative you avoid the risk of over-training your biceps. Over-training can result in lack of muscle growth, muscle loss or injuries.
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