How To Use The Best Bicep Exercise To Grow Big Arms
December 27, 2009 by Rob Maraby
Filed under Muscle Building
Most bodybuilders often debate about which bicep exercise is the best exercise when it comes to building muscle mass. However very few know which one are. So in this article I want to show you how to use the best bicep exercise to develop huge arms. The best bicep exercise would be the standing bicep curl and below is how you have to use it to build big arms.
The standing bicep curl is the best bicep exercise for the simple reason that it stimulates the entire bicep muscle but it also stimulates the stabilizer muscles as well as the shoulders and forearm muscles.
To build big biceps you need to apply two principles of muscle mass. These are: using the right training intensity and using the right techniques To allow muscle recovery. The standing bicep curl uses both principles well and here is how:
The bicep curl delivers the right amount of intensity because it allows the maximum amount of effort to be generated using the maximum amount of weight in the shortest period of time. Which translate to a high training intensity,
When it comes to lifting the maximum amount of weight or overload the standing bicep curl comes on top. This is because the movement allows maximum leverage and strength to be used by the biceps and it is therefore the best way to stimulate muscle mass on the arms fast
The bicep curl also satisfies the muscle recovery requirement because not many sets can be performed if done correctly. This allows ample time for the muscles to recover and therefore grow. To ensure muscle recovery perform this bicep exercise once a week for one set only
To begin the standing bicep curl, select a weight that allows you to perform 15 reps to failure. Failure meaning positive failure where completing another rep is impossible
After you have performed the standing bicep curl to failure, put the weights down and rest for 8 seconds. When you are done pick up the weights again and perform the set to failure. Then rest another eight seconds and then pick up the weight again. You do this until you can\’t perform a single repetition again
15 repetitions
Rest 8 seconds
9 repetitions
Rest 8 seconds
6 repetitions
Rest 8 seconds
3 repetitions
This is how you perform the best bicep exercise.
This bicep workout is all you need to add slabs of muscle to your bicep. One set is all you need. Done correctly you will have the big biceps you always wanted.
"By the way, discover how to use the best bicep exercise to get big biceps. Download my free e-book called get Huge Arms here
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Agree with your take on this, especially how most bodybuilders argue about the best workout instead of noticing the effects and intensity.
I’ve found that Bicep curls on the cable work wonders. Put in a flat bar (or better yet a Z bar, it’s bent slightly so it’s more gentle on your elbows)… take a step back, try to form an angle… so when your arms go down, they don’t go right down to your thighs, they’ll be in front of you (almost at a 45 degree angle towards the ground). This keeps the tension in your biceps.
Mark Martinez,
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