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Building Massive Muscles

Jun 20, 2008
The best exercise for overall biceps mass is the standing barbell curl, and the standing barbell cheat-curl. The cheat curl involves using a heavy weight that you are not capable of lifting in strict form, such that you have to use the muscles of the upper body to 'swing' the weight up, i.e. cheating, but you only cheat just enough so that you can complete the curl: by only cheating just enough to complete the curl, the biceps are forced to work maximally throughout the movement.

If you go over the top in cheating you will only end up defeating the object of the exercise, which is to get the biceps to work 100% and get them accustomed to heavier weights so that you can later increase in strict barbell curls.

The biceps are made up of two different muscular heads that need different training techniques. The biceps peak is formed by the outer head and you are able to see this through the following manner: By putting your biceps of one arm contracted as you would in a front biceps pose, you then put a finger from the other hand on the peak of the muscle. Then, maintaining your finger in position on the muscle, just lower your arm to your side and you will find that your finger is positioned on the outside of your biceps, on the outer head.

Proven outer head exercises include concentration curls that curl inward towards the middle of the chest, narrow grip barbell, hammer curls and preacher curls. Hammer curls are performed with dumbbells making sure the thumb is facing upward throughout the exercise and in a cross-body fashion resulting in the dumbbell being lifted across the body, finishing with the thumb uppermost and the dumbbell against the chest. Hammer curls are also effective for brachialis development, being the muscle that is situated under the biceps and is clearly visible between the biceps and triceps during a rear double biceps pose.

The triceps muscles in both of our arms are made up of three heads: the inner, medial (referred to here as the 'lower' triceps) and outer heads. In my view the ultimate exercise to improve the lower triceps is weighted dips and dips when the arms are only straightened three-quarters of the way, but still keeping tension on the triceps during the exercise. The outer triceps will react to movements when the hands are in a 'thumbs-up' position. A good variety of exercises would include triceps pressdowns with a rope, dips, dumbbell kickbacks, one-arm cable pressdowns with the palm facing up, just to mention a few.

The inner triceps will respond to exercises while the thumb is turned inward, including one-arm cable pressdowns (palm downward), lying or standing barbell triceps extensions, triceps pressdowns with a bar (palms facing down), close grip bench presses, as well as a whole list a others.

The arm muscles should never be over trained as these muscles are so important for exercising other parts of our body including the back and chest. While planning your workout routines this point should always be taken into consideration, for example that there are a few days between arms, back and chest workouts. A good tip is to do arms straight after shoulders or just on their own.

The quantity of sets that the arms need in order to see the right results will all depend on how intense your exercises are and what you recovery time is. This really is a personal thing so you will just have to try it out for yourself and stick to what ever produces your best muscle gain results.
About the Author
By Leading International Bodybuilding And Anabolic Steroid Expert Mick Hart. Learn how to Get Lean Muscle At Micks Content Packed Blog
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