Training Tip - Biceps

Hello everyone! A little Tuesday training tip for you guys. When training biceps you have to keep in mind there are two heads. The short head, located on the inside part of your bicep, is what gives your arm width when viewing it from the front. The long head, the more outer head of the bicep, is the peak when viewing it from the side.

Here I'm doing a dumbbell spider curl. This movement focuses more in the short head, adding that width to my biceps when viewing it from the front. Hang off the end of an inclined bench with your arms hanging straight down. Hold the dumbbells so the ends are touching. Curl straight up, hinging at your elbows, while keeping the dumbbells pressed together throughout the movement. Pause at the top of the contraction for a squeeze. If you can't pause at the top, the weight is too heavy. Drop to a lighter weight to ensure you get that squeeze at the top.

- Mike

Plateau Buster - Hanging Curls

 

Good morning everyone! Most of you know by now that I'm a huge believer in changing things up to not only avoid boredom in the gym, but to also stay clear of the dreaded "plateau". This movement that I'm showing you here is from my goodie bag that I throw in from time to time to spark new growth. It's known by a few different names, but I refer to it as Hanging Curls.

Hitting muscles from different angles and using different methods will shock and confuse your muscles. Yes, I said confuse your muscles. Your muscles can very easily get used to movements that you do on a consistent basis...the "plateau". But by making these slight changes, your muscles will not be used to this movement and will therefore be taxed in a different and more efficient manner...end result...growth and change. So keep switching things up to avoid those plateaus and most importantly, avoid getting discouraged with not seeing results. Give the Hanging Curls a try the next time you're in the gym, you will definetly feel it! Here's how to do them:

1. Lie against an incline bench, with your arms holding an E-Z bar and hanging down in a horizontal line. This will be your starting position. The bench I'm using is adjustable and I have it set to just below 45 degrees.

2. While keeping the upper arms stationary, curl the weight up as high as you can while squeezing the biceps. Breathe out as you perform this portion of the movement. Tip: Only the forearms should move. Do not swing the arms.

3. After a second contraction, slowly go back to the starting position as you inhale. Tip: Make sure that you go all the way down.

4. Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise using a barbell or dumbbells. I chose the E-Z bar this morning.

Hope you all give this a try and have a great day everyone!

- Mike

Muscle of the Week - Biceps

Hi everyone!  It’s that time of the week again.  It’s the ‘Muscle of the Week’.  This week I’ll be talking about the biceps.  The biceps make up the region between your shoulder and elbow and these muscles are what you use when you are flexing your elbow.  The two main parts of the biceps that most people know about are the long head and the short head.  But there are two other muscles that make up the biceps region.  Those two other muscles are the coracobrachialis, which helps stabilize your upper arm and keeps your humerus (the upper arm bone) within your shoulder joint and the brachialis, which also aids in flexing your elbow.

Since there are opinions and debates about grip placements, inside/outside shoulder width, palms facing toward each other, palms facing up, I’ll provide some exercises that will incorporate all of them.  As always I’ll state 8-12 reps, but if you’re looking to tone more, then bump your reps up to 12-15.  Hope these exercises help and if you have any questions feel free to message me.  Have a great day everyone!

Barbell Curls  (3 sets  8-12 reps)

Alternating Hammer Curls  (3 sets  8-12 reps)

Close-Grip EZ-Bar Curls  (3 sets  8-12 reps)

Wide-Grip Standing Barbell Curl  (3 sets  8-12 reps)


Photo: mensfitnessmagazine.com