biceps

Have you hit a plateau in your bicep muscle growth? It might be time to implement some new training hacks - check out these 7 advanced strategies. Didn’t you love when you first started training how everything seemed to change within a matter of weeks? The muscle gains you saw were obvious and...

Arm Anatomy 101 Your arms are the first part of your body that people notice. Ripped arms demand respect and prove your training and dedication to passers-by. That said, most are content with swinging barbell curls and half-ass tricep extensions - moves that are more about ego and less about...

Arm day way of life for most of us. Most new lifters only know a few exercises — and the barbell and the most popular one is this staple and its multitude of variations. One variation that is often left out cold is the drag curl. Why? Because it’s hard. The drag curl unlike a lot of other...

In the long history of bodybuilding tradition bodybuilders trained like weightlifters. They were weightlifters or strongmen who lifted weights and who began over time to be as concerned about what they looked like instead of or in addition to how much they could lift. This trend accelerated in...

I think it’s safe to say that for those of us who are working to build better bodies through bodybuilding and or fitness, out of all the muscle groups we work so hard to develop, the muscles of the arms seem to be the most universally admired. Whenever a bodybuilder is asked in public to make a...

Everyone wants big guns. You do, I do, and heck…even my mother occasionally strikes a double biceps pose, and flashes her 65 year old pythons. In this article, I am going to break down two aspects of the race for bigger arms: What to know. I will provide you with vital information on just how...

I think it’s safe to say that for those of us who are working to build better bodies through bodybuilding and or fitness, out of all the muscle groups we work so hard to develop, the muscles of the arms seem to be the most universally admired. Whenever a bodybuilder is asked in public to make a...

EZ Bar vs Straight Bar Curl Before determining which exercise is better, we have to understand what the biceps do. The biceps have 2 main functions. The one most people remember and acknowledge is the flexing/pulling of the forearm. But the other function of the biceps is to help supinate the...

48 Bicep Curl Variations Below are some of the traditional bicep exercises, as well as many of my favorites, and some great methods for muscle development. Pick a couple of them and add them to your training. Your training sessions will be more entertaining (and your biceps more developed)...

There’s a desire among most men that take in interest in bodybuilding to gain as much muscle mass as possible. Whether it’s for show purposes or practical use, many who work towards this end often gauge effectiveness and success on the sheer size, shape and ripped physique they can create. For...

When asked about his bicep development, Arnold Schwarzenegger, who owned some of the best biceps in history, described how he’d envision his biceps “filling up” with each rep. This analogy would encourage him to keep pumping out the reps until his biceps felt ready to burst. This approach...

Here’s the thing: When it comes to biceps training, you can pretty much only do one thing – curl. Boring, yes, but you still desire a nice set of guns. Maybe you need to get more out of your biceps training. Maybe you need a few more tricks and techniques to get arm growth going again. The 5...

As the ultimate “show-me” muscle, the biceps has taken on numerous names such as guns and pythons among many others. Nicely, well developed biceps make any physique look instantly bigger no matter how in or out of shape someone is. Of course, big guns are forged through many hours toiling away...

Creating softball-sized biceps is part science and part art. The science factors in when considering the best exercises, their order, the number of sets, how much weight you should use, optimal rest periods, and even frequency. Fortunately, there's enough research to create some general...

One thing I've discovered is that if you want bigger biceps, doing spider curls a different way can get you to those big peaks faster. Spider curls are usually done off the steep side of a preacher bench, but something told me that the biceps might get more stimulation if the curls were done...

There are two schools of thought when it comes to taking training advice from the pros. Some insist that these men are, essentially, genetic mutants who respond so spectacularly to weight training that they have nothing of value to offer the rest of us mere mortals. Others agree that these men...

Legendary UCLA basketball coach John Wooden once remarked, "If you're not making mistakes, then you're not doing anything." He was talking hoops, but it also describes the way many lifters approach the challenge of building bigger arms: try everything, try doing more of everything, and then see...

Growing your arms is actually pretty simple: Isolate your biceps and triceps with curls and extensions (respectively), hammer these moves from Logan Carpenter with volume and intensity, and make sure you’re pounding protein the rest of the day. Repeat weekly. (And don’t forget to train all your...

Very few people will dispute that the most popular muscle group for many gym rats is the biceps. It has its own emoji, for goodness sakes (you’ve used it and you know it). For anyone who ever flexed his or her arm when asked to “make a muscle,” training the biceps is a must. Some people may...

Femme Flex Friday host Alina Popa decided that this week’s episode should hit the road. Well, the 2018 Rising Phoenix World Champion opted to hit the gym instead. She was joined by another champion bodybuilder, 2020 Ms. Olympia winner Andrea Shaw. Shaw was kind enough to share a few training...