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Home Training MP Biceps Training Bicep Building 101

Bicep Building 101



Bicep Building 101



Introduction to Bicep Building 101

A new course is available at Weik University on building massive biceps.  Those interested in sitting through an easy course, no need to look any further because class has just begun.  Everyone is guaranteed an “A” for the course as long as you sit through the course and pay attention (you can take notes if you wish).  From there, all you have to do is take what you learned from the course and utilize it in the gym for massive bicep gains.

Let’s start with the basics of Chapter 1 and then get into more detail later on in the course.  

 

 

 

 

Chapter 1:  Anatomy of the Bicep

Let’s start off by explaining the anatomy of the bicep.  It’s not very complicated and not much to it.  Once you understand how the bicep works, you will find it easier to visualize your bicep workouts.

 

 

 

Biceps Brachii:

The biceps brachii is given the name biceps because it has two heads, and brachii comes from the Latin word for arm.

The short head of the biceps attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus, and attaches on the scapula at the supraglenoid tubercle.

Distally, biceps attaches to the radial tuberosity. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis.

 

 

Brachialis:

It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.

 

 

Pronator Teres:

It arises from the distal end of the medial humerous and the medial part of the ulna.  From there is inserts into the lateral side of the radius. 

 

 

 

 

Chapter 2: Different Parts of the Bicep

The biceps brachii is a muscle on the upper arm that acts to flex the elbow.  Since the bicep is attached to the radial tuberosity, this bone can rotate which allows the bicep to also supinate the forearm.

The brachialis is the main flexor of the forearm.

The job of the pronator teres is to pronate at the forearm and to also flex the forearm at the elbow.  

 

 

 

 

Chapter 3:  Different Bicep Exercises


  • Barbell Bicep Curl
  • Dumbbell Bicep Curl
  • Straight Bar Cable Machine Bicep Curl
  • EZ Bar Cable Machine Close Grip Bicep Curl
  • EZ Bar Cable Machine Wide Grip Bicep Curl
  • Overhead Cable Machine Curl
  • Dumbbell Hammer Curl
  • Cable Machine Hammer Curl
  • EZ Bar Close Grip Bicep Curl
  • EZ Bar Wide Grip Bicep Curl
  • Cable Machine Preacher Curl
  • Straight Bar Preacher Curl
  • EZ Bar Close Grip Preacher Curl
  • EZ Bar Wide Grip Preacher Curl
  • Dumbbell Preacher Curl
  • Cable Machine Preacher Hammer Curl
  • Incline Dumbbell Bicep Curl
  • Dumbbell Concentration Curl
  • Reverse Barbell Curl
  • Barbell 21’s

 

 

 

 

Chapter 4:  Mass Building Bicep Workouts

 

Workout #1

Barbell Curls  3x8-12

Incline Dumbbell Curls  3x8-12

Preacher Curls  3x8-12



Workout #2

Dumbbell Curls  3x8-12

Reverse Barbell Curls  3x8-12

Barbell 21’s  3x8-12



Workout #3

EZ Bar Close Grip Curls  3x8-12

EZ Bar Wide Grip Curls  3x8-12

Cable Rope Hammer Curls  3x8-12



Workout #4

Straight Bar Cable Machine Bicep Curls  3x8-12

Incline Dumbbell Curls  3x8-12

Dumbbell Hammer Curls  3x8-12



Workout #5

Dumbbell Bicep Curl  3x8-12

Straight Bar Cable Machine Bicep Curl  3x8-12

Barbell 21’s  3x8-12



Workout #6

EZ Bar Cable Machine Close Grip Bicep Curls  3x8-12

EZ Bar Cable Machine Wide Grip Bicep Curls  3x8-12

Dumbbell Preacher Curls  3x8-12



Workout #7

Barbell Curls  3x8-12

Seated Dumbbell Curls  3x8-12

Dumbbell Hammer Curls  3x8-12



Workout #8

Barbell Curls  3x8-12

Barbell Reverse Curls  3x8-12

Barbell Preacher Curls  3x8-12

 

 

 

 

Course Conclusion

When it comes down to it you want to focus on the mind-muscle connection.  You should really feel each rep and feel the muscle working.  If you don’t feel an exercise in your bicep, then you are probably doing it wrong or are using a weight that you can’t handle and are using more than just your biceps.  

Most of all have fun with your workouts.  If you aren’t having fun, then what’s the point?  Utilize what you learned in this course and see where it takes you.  Good luck and see you at graduation!




*Weik University is not a real college and therefore this is not a real course.  The materials found in this article are those of the author and will not give you college credits (sorry)*

 

 

 

 



About the Author

 

Matt Weik is a renowned fitness expert, author, and model. He has over 500 published articles on the internet and has been featured in 48 magazines. He also had research on exercise dependence published in The British Journal of Sports Medicine. He is a certified strength & conditioning specialist, certified personal trainer, and also a certified sports nutritionist. Please check out his website MattWeik.com and LIKE his Facebook page.



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