Thread: Old school training: part 1- Biceps

k i will keep all my articles simple and short, and i will NOT reply to any of my threads.

the biceps is one of the most popular muscle that people train. everyone wants a biceps like Arnold, well here is the secret:

the biceps contains 2 heads, long(outer) head and short(inner head), to make it even more complicated, there is also brachialis which is between your biceps and triceps.

a typical biceps routine
outer head: CG barbell curls, DB curls/incline DB curls, CG preacher curls, hammer curls, concentration curls.
inner head: WG barbell curls, WG preacher curls, chin-ups, overhead cable curls.
lower biceps : preacher curls
brachialis: hammer curls, reverse barbell curls, concentration curls, DB curls(bring DB to chest).

preacher curl is an underrated exercise IMO, people having difficulty with their biceps should give it a try, it will give you a full and thick bicep.

biceps peak: everyone has different peaks, this is due to genetics, BUT, one can however do certain exercises to reach their peak potential, you cannot change your peak but you can train for it.

exercises: hammer curls (bring DB to opposite shoulder), concentration curls, Arnold concentration curl, one arm DB preacher curls, CG barbell preacher curls.

to develop good biceps you need to make sure they get hit from all angles, i.e. outer and inner head.
during ANY biceps exercise the entire biceps is being worked, but there is a difference in EACH exercise, i won't get into details.

peace out

Originally Posted by plouffe

I don't agree with your inner outter upper lower isolation ideas. Maybe its just me

Originally Posted by CowPimp

I don't either. The two heads of the bicep can't be contracted separately because they share insertion points. Therefore, they are functionally the same muscle.

Hasn't this been covered like Oh I don't know a million times already? I'm sure you two can back me up on that comment right? Someone is in need of the power of searching so they can read up about this, look for the very long and heated debate that lasted like a week about grips and inner/outer head training.