Athlean-XFitness
Trending

Athlean X Gym

Athlean X Gym

Are biceps specific exercises really necessary in your training?  If so, are curls enough?

Athlean X Gym bicep workouts a lot of people skip bicep training, thinking that they’ll get enough biceps activation in their back workouts.

Other people do arm workouts, but they think a few sets of a conventional dumbbell curl will help them increase arm size. athlean x gym

In both cases, they are missing the mark!

If you really want to take your biceps development to the next level, you’re going to need to stimulate the bicep muscle in some intense and highly effective ways. athlean x gym

In this comprehensive guide to bicep workouts, I’ll teach you biceps muscle anatomy, the most important factors to include in your biceps training, and the best exercises and workouts to stimulate biceps muscle growth!

Here are the things I’ll cover in this biceps training guide: athlean x gym

Before we start talking about how to train the biceps or go into specific biceps workouts and a bicep exercise list, let me show you the anatomy of the athlean x gym biceps muscles so that you’ll be familiar as we target each area.

1) BICEPS MUSCLE ANATOMY

Using my handy Muscles Markers I’ll show you the different major muscles and areas that make up the biceps muscle.

First, the athlean x gym biceps are two-headed upper arm muscles with two separate regions referred to as the long head and the short head.

Then we have the brachialis muscle, which is technically a separate muscle from the athlean x gym biceps.  However, it greatly influences the visual size of your biceps, and is the key to getting wider biceps.

SHORT HEAD (INNER BICEPS)

LONG HEAD (OUTER BICEPS)

BRACHIALIS

 

2) WHY ARE BICEP WORKOUTS IMPORTANT?

Stimulating the biceps muscle with specific targeted exercises is important if you want to improve your biceps development. athlean x gym bicep workouts

See also  6 Decline Pushup Alternatives ( With Video Demonstration)

But to really boost development, there are two elements you need to be sure to include in your athlean x gym biceps routine.  These are to makes sure that you’re training all three functions of the biceps and choosing exercises that emphasize different areas of the strength curve.

3 FUNCTIONS OF THE BICEPS

There are three main functions of the biceps: elbow supination, elbow flexion and shoulder flexion.

The first primary function of the biceps is elbow supination. The athlean x gym biceps supinate the elbow joint thanks to the large tendon that runs from the bottom of your biceps around to the radius of the elbow.

ELBOW SUPINATION

athlean x gym bicep workouts

When your biceps contracts fully, it can also flex the shoulder because it crosses the shoulder joint.

SHOULDER FLEXION

athlean x gym bicep workouts

 

THE STRENGTH CURVE OF THE BICEPS

Biceps exercises differ in their strength curve, which is the part of the range of motion where the contraction is the strongest. athlean x gym bicep workouts

 

Here is an example of 3 exercises and their differing strength curves. athlean x gym bicep workouts

As you can see, in a regular Barbell Curl, the strength curve is fairly easy in the beginning of the movement, most difficult in the middle, and easiest toward the end. athlean x gym bicep workouts

STRONGEST CONTRACTION IN THE MIDDLE: REGULAR BARBELL CURL

athlean x gym bicep workouts

 

athlean x gym bicep workouts

When you add a resistance band to a curl with dumbbells, the beginning is easiest and the strength curve becomes more difficult toward the end because the band is maximally stretched and causes peak tension.

STRONGEST CONTRACTION AT THE END: BANDED DUMBBELL CURL

 

The Incline Dumbbell Curl is most difficult in the early portion of the range of motion and eases up toward the middle and the end athlean x gym bicep workouts

STRONGEST CONTRACTION AT THE BEGINNING: INCLINE DUMBBELL CURL

 

 

1. What exercise is best for biceps?

The Weighted Chin Up is the best biceps exercise for hitting all three functions (elbow supination, elbow flexion and shoulder flexion) of the biceps with overload. athlean x gym bicep workouts

See also  The One Kind of Stretching You're NOT Doing | HOW TO FOAM ROLL

 

2. What are 4 exercises for biceps?

The 4 best exercises for biceps are:

  • Barbell Cheat Curl athlean x gym bicep workouts
  • Weighted Chin Up athlean x gym bicep workouts
  • Banded Dumbbell Curl athlean x gym bicep workouts
  • Incline Dumbbell Curl athlean x gym bicep workouts

 

3. Can you train biceps everyday?

No, you can’t train the biceps everyday because these muscles need rest days in order to regenerate and build muscle tissue. athlean x gym bicep workouts

 

4. How can I get ripped biceps?

The best way to get ripped biceps is to work both the long head and short head of the biceps, include exercises that work all three functions of the biceps and be sure to hit all three portions of the biceps strength curve elbow supination, elbow flexion and shoulder flexion). athlean x gym bicep workouts

 

5. What is the best bicep workout for strength and size?

The best bicep workout for strength and size is:

  • Barbell Cheat Curl
  • Weighted Chin Up
  • Banded Dumbbell Curl
  • Incline Dumbbell Curl

6. Should you do more than 1 bicep exercise on arm day?

Yes, you need to do more than 1 bicep exercise on arm day in order to stimulate the bicep muscle more intensely and effectively.  A few sets of conventional dumbbell curls aren’t enough. athlean x gym bicep workouts

 

7. What is the quickest way to build biceps?

The quickest way to build biceps is to choose exercises that work both the long head and short head of the biceps, include exercises that work all three functions of the biceps and be sure to hit all three portions of the biceps strength curve elbow supination, elbow flexion and shoulder flexion). Some exercises that achieve these goals are:

  • Barbell Cheat Curl
  • Weighted Chin Up
  • Banded Dumbbell Curl
  • Incline Dumbbell Curl

 

8. How often should I workout my biceps?

The best frequency for training the biceps is 1-2 times per week.

 

9. Should bicep curls be done slow?

See also  The ONLY 3 Chest Exercises You Need (CHISELED PECS!)

Performing bicep curls slowly will help enhance the mind-muscle connection to help you build your biceps more quickly and effectively.  It is especially helpful to lower the dumbbell slowly in the eccentric portion of the movement.

 

10. Do pushups workout biceps?

Pushups can help build biceps, but not as well as exercises like the Barbell Cheat Curl and Dumbbell Curls which specifically target the biceps.

This definitive list gives beginner to advanced lifters plenty of exercises to add to your biceps training arsenal regardless of what your training goals are and what equipment you have at your disposal.

As you’ve learned, there’s a lot more to a biceps training session than just a couple sets of curls. If you want to force biceps growth you need to employ some unique techniques to push them beyond what those standard curls can accomplish.

 

Give the exercises and techniques in this guide a try to create much more efficient bicep workouts and you’ll start to quickly see results.

If you’re looking for a plan with complete workouts to build lean muscle and strength in every upper body and lower body muscle group, see which of our ATHLEAN X Gym programs best suits your goals and equipment possibilities.

If you found this blog helpful, then do share it with your friends or share it on social media so that we can reach more people and can grow our website.

For the latest news and updates please follow us on Instagram.

athlean-x,athlean x,athleanx,xero athlean x,athlean x full body,athlean x xero 2,athlean xero login,login athlean x,athlean x total body,athlean x website,athlean xero reddit,athlean x bodyweight,athlean x before and after,athlean x dumbbells,ax1 athlean x,athlean x back dumbbell,athlean x xero,athlean x core 4,athlean x bicep dumbbell,athlean x ax1,athlean ax1,all american muscle athlean x,athlean x reddit,athlean x all american muscle,athlean x best dumbbell exercises,athlean,athlean x cost,athlean x ax2,athlean x bicep,reddit athlean x,athlean x core,athlean x xlr8,athlean x kettlebell,athlean x chest dumbbells,athlean x 22,athlean x leg dumbbell,leg day athlean x,athlean rx,athlean x best exercises,athlean x refund,core4abs,athlean x refund,athlean x tricep dumbbell,rx3 athlean x,athleanrx,athleanx,athlean x crossfit,athlean xero,athlean x jeff cavaliere,athlean x supplements,athlean x leg,jeff athlean x,athlean x youtube,jeff cavaliere,athlean x creatine,jeff cavaliere mets,athlean x preworkout,athlean x chest,athlean x 22 day ab,athlean xx,athlean x arm,athlean rx2,athlean x resistance band,athlean x ab,athlean x band,athlean x online,athlean ab,athlean x chest exercises,athlean x shoulder,athlean x back,athlean x login,athlean online,athlean login,athleanonline login,athlean x deadlift,athlean x tricep,athlean x forearm

Related Articles

Leave a Reply

Your email address will not be published.


Back to top button