Best Bicep Exercises

Best Bicep Exercises for Mass Building

Smitty from the Diesel Crew and AMD (Accelerated Muscular Development System) has provided us with a great resource for Exercises for Building Big Biceps!

It possibly contains exercises for building biceps that many of you have never seen before or wondered exactly what they were and how they are performed.

Not only is this a great video for giving you ideas for building big guns, the exercises contained in this video will also greatly strengthen the grip, elbow and hands to a degree that can pass over into many sport (especially arm wrestling)



Best Bicep Exercise List

2 Handed Hammer Grip Preacher Curls
Crush Curls
Low Pulley Towel Curls
Towel Pull Ups
Neutral Grip Towel Barbell Curls
Reverse Curls
Plate Preacher Curls

Before you go any further with training to build big biceps check out my article How To Build Big Biceps first

Bodybuilding Routines

6 Simple But Highly Effective Tricep Workout Tips

Despite what you may have heard, the tricep muscles are actually the largest muscle group in the human body. The triceps generally take up nearly double the space that the bicep muscles occupy. This means that in order for you to develop massive, ripped arms you absolutely need to focus on building and strengthening your triceps. If building massive arms is something you are interested in, then I strongly suggest implementing the following tips:

Don’t Mix Your Chest & Triceps Workouts – When performing chest workouts, a substantial proportion of the weight is placed upon your tricep muscles. If you start your tricep workout immediately after your chest workout you simply will not be able to train with the same intensity you normally would. Whenever possible, try to leave a solid 48 hours between your tricep workout and your chest workout.

Avoid Overtraining – Undoubtedly, the largest single problem causing a lack of muscle growth in men is training to hard. Bear in mind that your triceps tend to be hit very hard when performing both chest and shoulder exercises. Try to make sure that you do no more than 18 individual sets of direct and indirect tricep exercises each and every week.

Lower Your Reps & Increase Your Weight – Your triceps do not need to be trained in a very high rep range. Your muscle tissue responds much better to heavy weight and reps between 6 to 10 reps which is also true of the tricep muscles.

Do More Squats – Believe it or not, doing more squats doesn’t just produce better looking thighs and buttock muscles but also causes muscle gains through out your entire body due to the fact that squats are such a demanding and intense exercise. To better strengthen your triceps you should try doing squats at least once a week.

Weighted Dips – Compound exercises happen to be very effective at forcing your muscles to grow and develop. A very good but often overlooked compound exercise is something called weighted dips. Weighted dips are of course just like regular dips except that you are using weight while performing the dips. While performing weighted dips always make sure to keep your body vertical at a 90 degree angle to the floor in order to maximize your muscle gains from the dips.