TRAINING TIP
Ok guys here is the first of what will hopefully be an ongoing series of tips and bits of information I have learned over all my years of working out.
So I'm going to start with what is probably every guy's favourite muscle group- BICEPS!
Before I go on I have a little disclaimer to make first.
First off I am not a doctor, and have no medical background. I am also not a personal trainer, and have no degree in physiology, kinesiology, or any other "ology".
What I do have is 18 years of practical experience. I have competed in two body building competitions, and basically went from the fat kid in high school to being in great shape. (Don't mean to sound like I'm blowing my horn here). Basically I have tried many techniques, and have found out the hard way what works and what doesn't work
for me.
The key being that what might work for me, might not necessarily work for another person- however you won't know until you try right?
If you have any medical condition you should always check with a doctor first. Anything here that I write is nothing more than advice.
Also some of the tips I offer might be a bit advanced (especially if you have never worked out with weights before). They will not be so advanced that you will not be able to use them, however it is always best to make sure you have warmed up your muscles and start with very light weights until you become comfortable with the techniques.
So with that out of the way (
). Let's talk about biceps- specifically getting that "peak" on the top:
You bicep muscle is two muscles along the top of your upper arm. The most basic move your bicep muscle does is to raise your foreram upward.
However your bicep also has a second function that we will talk about here-
First look at my bicep in this picture:
Notice how with my palm facing downward the muscle is long and almost relaxed.
Now in this next picture I have turned my wrist upward:
Notice how my bicep has now flexed. even without holding weight or raising my arm, by bicep "worked" simply by twisting my wrist.
So one of the jobs of your bicep is to turn your wrist.
This is how we can use this to our advantage:
When most people do dumbbell curls they hold the dumbbell in the middle like so:
Here is another angle:
However in order to make your bicep work harder- we have to make one side of the dumbbell "heavier" than the other- the easiest way to accomplish this is to hold the dumbbell off to one side (in this case I am demonstrating with my left hand- it will be the opposite for the right hand):
Now that the weight is unevenly distributed, the side closest to your little finger will feel heavier. As a result, your bicep has to work harder in order to turn your wrist upward- and must grow to
compensate!
Another way to accomplish this is to literally make one side heavier than the other. If you have dumbbells that you can change the weight on yourself- you just put a heavier plate on one side than the other:
You don’t have to hold the dumbbell off center because the weight is uneven to begin with.
I would make one side 5lbs heavier than the other.
This is always how I hold dumbbells when I do biceps- whether I am doing alternate curls or concentration curls.
Again start with a light weight to become accustom to the movement- otherwise your wrists/forearms/biceps will be killing you the next day.
Hope this helps and train hard Marines!!
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