Big biceps is, of course, important. However, in my opinion, much of the biceps does not mean much if you did not care about "quality" of that muscle. To make your biceps impressed the others, you need to achieve the following three tasks: 1) deeply divided two beams biceps, inner and outer, and 2) make visible lying under biceps brachial muscle (increase it so that it "looked" into the narrow gap between the biceps and triceps on the side of his hands, and 3) to achieve ultimate reduction of subcutaneous fat on the arms, so as to show the relief of the biceps, triceps and shoulder muscles. To meet these challenges, there are some ways: 1) Extremely net implementation for several years of highly isolated movements for biceps, such as upgrades to the biceps on the block, on the bench, Scott and trainers. These exercises have the greatest range of motion, allow you to do a clear break at the point of peak reduction in biceps and ensure absolute isolation of the biceps.
In the set perform at least 12-15 repetitions. Operating weight should be relatively small, so that all reruns until recently you did over a wide amplitude with mandatory pause in the middle to extend the peak reduction biceps. 2) training biceps under various angles of different exercises. The secret is that each exercise puts emphasis only on some one area of biceps: at the top or bottom, the outer or the inner beams. For this reason, training biceps should be the maximum variation. The area which chronically would wipe the load will not grow. The most common this happens with the main beam of the internal biceps. Beginners do not even realize that the boom lifts a comfortable grip at shoulder width or upgrades EZ-Rod leave this sheaf of work.
Usually, their whole training is reduced to earnest "bombardment" of the same external beam, which eventually becomes exhausted and did not grow. Meanwhile, the foundation of initial training biceps are ups wide grip on the bicep, and not only standing but also on Scott's bench. In both exercises, always use a rod with a straight grip! For EZ-bar is not even fit! Mandatory supination the biceps. Biceps not only flexes the elbow and rotate the brush. And, for this second function corresponds mainly to the inner beam. So if you do climb to the biceps with dumbbells without supination, you again leaves one of the beams without work, t.e.poprostu moonlight. Only makes the biceps supination strain at 100%! remember? Any exercise with dumb-bells, performed without supination – a waste of your energy! Let's summarize the conversation. If you are a beginner, your first goal – to shake the internal beam of the biceps ups wide grip on the biceps. These upgrades make direct neck. And second: the first day, grasp the buildup of lying under biceps brachial muscle. It better and how to squeeze your biceps jack up. Here the main tool – upgrades for the biceps neutral grip "hammer". These upgrades do with dumbbells or on the bottom box with rope handle. Perhaps you are lucky, you'll find in my room with a bar welded to the neck neutral handle, and then filled up your arsenal one of the most effective exercises. "Bomb" shoulder muscles fanatic, not sparing himself! Good luck!