Biceps bodybuilding program

Biceps bodybuilding program

   Who has not at least once exhibited his biceps or measured his vengeance? 

   You have not forgotten Popeye with his tattooed arms and explosives biceps?

   The biceps are to men what breasts are women, some evidence of their strength and masculinity. It is therefore natural that beginners in bodybuilding place "big biceps" at the top of their list of goals.

     Just browse the forum to cross the following queries: "How to have bigger biceps quickly? "; "Help me, I want to have big arms! "; "I work the biceps 4 times a week, it is my priority. "

However, when you start it is not necessary to specifically work his biceps, as they are asked indirectly with other exercises. For example, pulls or rowing aimed at the base back, also seek the biceps. We advise you to limit yourself to one or two sessions per week bodybuilding biceps, depending on your bodybuilding program.

The goal is to keep a balanced physique. Nothing more ridiculous than having monstrous arm and the rest of the body that does not follow. Working his biceps excessively is not wise, especially as in some cases it may even slow their progression.

Tips for biceps 

Find out what exercises work for you and do not copy the bodybuilding program neighbor or the latest bodybuilding magazine. What works for one, will not work necessarily for you! You should know that the programs recommended by professional bodybuilding are often inadequate for us bodybuilders "recreational" because the results are often distorted by doping. 


Remember that the biceps are small muscles and 4-6 series are all more than enough to finish them off. Therefore moderate your enthusiasm!

There are many exercises and many variations to exercise your biceps curls with dumbbells as concentrates, cables, spiders, on the inclined Larry Scott and many other bench. 
The curl bar or dumbbells are the basic movements to develop good biceps. 

To bring change to your workouts and avoid stagnation vector routine, you can vary your exercises or formats your drive (sets and repetitions). 

Muscles tend to adapt the same type of stimulus and sometimes you make the change to continue to grow.

If the base you have thin arms and thin bones, you'll never very big arms. They may still achieve respectable measurements. Achieve its maximum potential through fitness should be your goal rather than trying to reach unattainable goals.

Anatomy biceps 

The biceps brachii is a two joint muscle (elbow and shoulder) which is composed of the long and the short portion. It goes to the radius of the scapula. The tendon of the long portion is inserted into the supra-glenoid tubercle (scapula) and ends on the radius. The short portion is born at the coracoid (7) and also ends at the radius. These two portions merge. 


The brachial biceps flexes the forearm on the arm. It also occurs in the forward flexion of the arm (moving the arm in front of you), abduction (bringing the arm outward) to the long portion and adduction (bringing the arm inward) for short.

Brachialis is single and joint will of the humerus to the ulna. It flexes the forearm on the arm. It will be applied regardless of the decision.