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Want to get bigger biceps? Standing barbell curls may be the exercise of choice for packing meat on your arms and getting bigger biceps, but you can make a good exercise even better by changing your grip to alter the angle of stress placed on the bicep muscle. That’s especially true if you always use the same underhand, shoulder-width grip when doing barbell curls. If you want to get bigger biceps, here are some tips.

While you may have been using a shoulder-width grip out of habit, making slight changes in grip from narrow to wide from one set to the next allows for more complete bicep development and trigger growth to get bigger biceps. These variations can even include hand positions ranging from close grip to shoulder width to wide grip; the farther out you go, the more stress is taken off the biceps’ long head and proportionately more is applied to the short head and will cause you to get bigger biceps. To add even more variety to your training, you can use hand positions between the extremes, such as halfway between a regular grip and wide grip to get bigger biceps.

If you regularly use the same grip width on barbell curls, it’s time to try different hand positions to work the biceps in different ways. Here’s how each grip differs:

Regular Grip: This commonly used grip keeps the arms nearly vertical and optimizes the biomechanics of the motion. Here both the biceps short (inner) and long (outer) heads, as well as the brachialis, receive similar stimulation.

Narrow Grip: This grip is a few inches inside shoulder width. The narrow grip places more emphasis on the biceps long head, which is responsible for the peak when you flex your arms.

Wide Grip: Grasping the bar 5-6 inches outside shoulder width puts more emphasis on the short head of the biceps brachii.

The workout presented here utilizes several different hand positions as you change your grip from one set to the next. Finish off with incline dumbbell curls (which focus more on the long head, but make sure to keep your elbows back as you curl the weights) and one-arm dumbbell preacher curls, which better target the short head. Ultimately, to build bigger biceps, you need to hit your arms from a variety of angles. Incorporate such variations of continually modifying your grip width to keep your biceps stimulated for better gains.

Multi-Grip Biceps Workout

Barbell Curls: First warm up with normal grip style, then hit two sets with 10 repetitions per each set.

Barbell Curls: Using shoulder width grip, hit 1 set for 6-8 repetitions.

Barbell Curls: 2” inside shoulder width, 1 set for 6-8 repetitions.

Barbell Curls: 6” outside shoulder width, 1 set for 6-8 repetitions.

Barbell Curls: Shoulder width apart, 1 set for 6-8 repetitions.

Barbell Curls: 4” outside shoulder width, 1 set for 8-10 repetitions.

Barbell Curls: 2” inside shoulder width, 1 set for 8-10 repetitions.

Barbell Curls: 2” outside shoulder width apart, 1 set for 8-10 repetitions.

Incline Dumbbell Curls: 3 sets for 8-10 repetitions per each set performed.

One-Arm Dumbbell Preacher Curls: 3 sets for 10-12 repetitions per each set performed.

And also another thing to keep in mind while doing these exercises, is choose a weight with which you reach muscle failure by the target repetition.


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read. These products are not intended to diagnose, treat, cure or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. Consult with a physician prior to use. Individual results may vary. Not for use by individuals under 21 years of age.