A new course is available at Weik University on building masive biceps. Those interested in sitting through an easy course, no need to look any further because clas has just begun. Everyone is guaranteed an "A" for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym for massive biceps gains.
Let's start with the basics of Chapter 1 and then get into more detail later on in the course.
Chapter 1. Anatomy Of The Biceps
Let's start off by explaining the anatomy of the biceps. It's not very complicated and not much to it. Once you understand how the biceps works, you will find it easier to visualize your biceps' workouts.
Biceps Brachii
The biceps brachii is given the name biceps because it has two heads, and brachii comes from the Latin word for arm.
The short head of the biceps attaches to the coracoid proces of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus, and attaches on the scapula at the supraglenoid tubercle.
Distally, biceps attaches to the radial tuberosity. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis.
Brachialis
It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid proces and tuberosity of the ulna over the elbow joint.
Pronator Teres
It arises from the distal end of the medial humerus and the medial part of the ulna. From there it inserts into the lateral side of the radius.
Chapter 2. Different Parts Of The Biceps
The biceps brachii is a muscle on the upper arm that acts to flex the elbow. Since the biceps is attached to the radial tuberosity, this bone can rotate which allows the biceps to also supinate the forearm.
The brachialis is the main flexor of the forearm.
The job of the pronator teres is to pronate at the forearm and to also flex the forearm at the elbow.
Chapter 3. Different Biceps Exercises
- Barbell Biceps Curl
- Dumbbell Biceps Curl
- Straight-Bar Cable Machine Biceps Curl
- Close-Grip EZ-Bar Cable Machine Biceps Curl
- Wide-Grip EZ-Bar Cable Machine Biceps Curl
- Overhead Cable Machine Curl
- Dumbbell Hammer Curl
- Cable Machine Hammer Curl
- EZ-Bar Close-Grip Biceps Curl
- EZ-Bar Wide-Grip Biceps Curl
- Cable Machine Preacher Curl
- Straight-Bar Preacher Curl
- EZ-Bar Close-Grip Preacher Curl
- EZ-Bar Wide-Grip Preacher Curl
- Dumbbell Preacher Curl
- Preacher Hammer Curl
- Incline Dumbbell Biceps Curl
- Dumbbell Concentration Curl
- Reverse Barbell Curl
- Barbell 21s
Chapter 4. Mass Building Biceps Workouts
Workout 1
- Barbell Curls: 3x8-12
- Incline Dumbbell Curls: 3x8-12
- Preacher Curls: 3x8-12
Click Here For A Printable Log Of Workout #1.
Workout 2
- Dumbbell Curls: 3x8-12
- Reverse Barbell Curls: 3x8-12
- Barbell 21s: 3x8-12
Click Here For A Printable Log Of Workout #2.
Workout 3
- EZ-Bar Close-Grip Curls: 3x8-12
- EZ-Bar Wide-Grip Curls: 3x8-12
- Cable Rope Hammer Curls: 3x8-12
Click Here For A Printable Log Of Workout #3.
Workout 4
- Straight-Bar Cable Machine Biceps Curls: 3x8-12
- Incline Dumbbell Curls: 3x8-12
- Dumbbell Hammer Curls: 3x8-12
Click Here For A Printable Log Of Workout #4.
Workout 5
- Dumbbell Biceps Curl: 3x8-12
- Straight-Bar Cable Machine Biceps Curl: 3x8-12
- Barbell 21s: 3x8-12
Click Here For A Printable Log Of Workout #5.
Workout 6
- EZ-Bar Cable Machine Close-Grip Biceps Curls: 3x8-12
- EZ-Bar Cable Machine Wide-Grip Biceps Curls: 3x8-12
- Dumbbell Preacher Curls: 3x8-12
Click Here For A Printable Log Of Workout #6.
Workout 7
- Barbell Curls: 3x8-12
- Seated Dumbbell Curls: 3x8-12
- Dumbbell Hammer Curls: 3x8-12
Click Here For A Printable Log Of Workout #7.
Workout 8
- Barbell Curls: 3x8-12
- Barbell Reverse Curls: 3x8-12
- Barbell Preacher Curls: 3x8-12
Click Here For A Printable Log Of Workout #8.
Course Conclusion
When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don't feel an exercise in your biceps, then you are probably doing it wrong or are using a weight that you can't handle and are using more than just your biceps.
Most of all have fun with your workouts. If you aren't having fun, then what's the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!