A common fitness goal is to develop the biceps muscle; however, the way a dancer trains to achieve a long, lithe form is very different from a body builder's efforts to build a bulky, chiseled physique. To create a lean biceps muscle and avoid significant mass, it is important to train the biceps with the appropriate program variables in mind: choice and order of exercises, resistance and repetitions used, number of sets, and duration of rest periods between sets.
Choice and Order of Exercises
When choosing exercises for the biceps, remember that the biceps muscle spans the front of the arm and is largely responsible for flexing the arm at the elbow. Exercises that specifically target the biceps muscle group involve curling the arm against resistance and varying the position of the arms in relation to the body to train the biceps at different angles. The general rule to follow on exercise order is to first perform curling exercises that allow lifting the heaviest weight possible, such as barbell and dumbell curls. Preacher curls and concentration curls are best for mid-to-late in the workout, and curls on cables and machines come last, when the biceps muscle is fatigued but not yet exhausted.
Resistance and Repetitions
To achieve a lean bicep, use low weight and high repetitions to stimulate muscle fibers that are designed for endurance rather than strength or mass. Choose weight that can be curled in good form, with full flexion and and extension of the elbow, and can be lifted for 12 to 15 repetitions. Strive for a general sense of discomfort and difficulty, but not so much that the shoulders become involved in the exercise to support the weight. Remember to slowly lower the weight to avoid injuring the elbow and progress to heavier weight if 20 or more repetitions can be performed with minimal effort.
Number of Sets and Rest Periods
Whether using free weights, cables or machines to work your biceps, keep the number of sets low and the rest between sets minimal. Two to three sets of each exercise with a rest period between exercises of less than 30 seconds is adequate to develop lean muscle. An example of this technique is performing 15 repetitions of a barbell curl, grabbing a quick drink of water, and performing one more set of 15 barbell curls with either the same weight or slighter heavier, depending on your level of fatigue.
Points to Consider
As with any muscle group, the biceps can be trained in relative isolation, but if your goal is to reduce body fat and thus make the biceps more visible, cardiovascular exercises such as running, biking, dancing or swimming need to be a part of your overall exercise regimen. It is also important to learn good form and technique, be consistent with your workouts, monitor your weight so that you are not lifting too much or too little, allow adequate recovery between exercises sessions, and improve your diet and nutrition to support an active lifestyle.
References
- "ACSM's Resources for the Personal Trainer, 3rd edition"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning": National Strength and Conditioning Association; 2008
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