How To Get Massive Muscle Growth | Bodybuilding

By MickHart
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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 cheat too much and swing the weight most, or all of, the way up, then you are defeating the purpose of the exercise, which is to make those biceps work maximally, and get them used to heavier weights that can be used in strict barbell curls.

The biceps are comprised of two separate muscular heads that require separate training techniques. The biceps peak is actually the outer head and you can confirm this through the following exercise: First put your biceps of one arm contracted as you might in a front biceps pose followed by putting a finger from the other hand on the peak of the muscle. Then, keeping your finger in position on the muscle, you just lower your arm to your side, resulting in your finger being positioned on the outside of your biceps, on the outer head.

Some Effective outer head exercises would include concentration curls that curl inward toward the middle of the chest, narrow grip barbell, preacher curls and hammer curls. Hammer curls are carried out with dumbbells with the thumb facing upward throughout the movement, and should be done in a cross-body fashion so that the dumbbell is lifted across the body and ends up with the thumb uppermost and the dumbbell against the chest. Hammer curls are great too for brachialis development, which is the muscle that is found under the biceps and is visible between the biceps and triceps in 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 react to movements when the thumb is turned inward, including lying or standing barbell triceps extensions, one-arm cable pressdowns (palm downward), triceps pressdowns with a bar (palms facing down), close grip bench presses, as well as many others.

It is not a good idea to over train arm muscles as they are also relied upon greatly when exercising other parts of our body such as the back and chest. If you are going to plan your workout routines always consider this point, so make sure that there are several days between arms, back and chest workouts. Always do arms in one day on their own or you could also do arms directly following shoulders.

The amount of sets that are needed for arms to respond will differ in each person and can also depend on the intensity of the exercise and recovery time. This is something which you will have to experiment with until you start to see the right results.

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Written by Leading UK Bodybuilding And Steroid Expert Mick Hart. Learn how to Build Lean Muscle At Micks Content Packed Blog

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