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New Year's Resolution: Mass Building - Biceps (Part Four)!
Part Four: Biceps

Is your New Year's resolution aimed towards gaining overall mass, especially in the biceps? Learn and use the most effective methods by utilizing the following biceps anatomy descriptions, exercises, and workout plan!

By: Richard Choueiri

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Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.

Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!

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Today's focus is on the bicep muscles, which consist of a short head and a long head, and the brachialis muscle, which is a similar muscle to the biceps.

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Biceps Anatomy
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Let's first look at the anatomy of the biceps and brachialis, so you know exactly which muscles you will be training.

arrow Biceps Short Head:

    The biceps short head originates from the coracoid process of the scapula and inserts on the radial tuberosity. Its main functions are to flex the elbow and supinate the forearm.

arrow Biceps Long Head:

    The biceps long head originates from the tubercle above the glenoid cavity and inserts on the radial tuberosity. Its main functions are to flex the elbow and supinate the forearm.

arrow Brachialis:

    The brachialis originates from the anterior humerus and inserts on the ulnar tuberosity and coracoid process of the ulna. Its main function is to flex the elbow.

biceps ANATOMY
Click Text For Info.

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Mass Building Exercises
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Now that you know the anatomy of the biceps, it's time for you to learn about their mass building exercises.

    EZ-Bar Curl

      The EZ-bar curl is an isolation movement used to build mass in the biceps.

Biceps Biceps
Enlarge Click Image To Enlarge.
EZ-Bar Curl.

Video GuidesWindows Media - RealPlayer

    Dumbbell Curl

      The dumbbell curl is an isolation movement used to build mass and quality in the biceps.

Biceps Biceps
Enlarge Click Image To Enlarge.
Dumbbell Curl.

Video GuidesWindows Media - MPEG - Video iPod

    Preacher Dumbbell Curl

      The preacher dumbbell curl is an isolation movement used to build mass and quality in the biceps.

Biceps Biceps
Enlarge Click Image To Enlarge.
Preacher Dumbbell Curl.

Video GuidesWindows Media - MPEG - Video iPod

    Preacher Machine Curl

      The preacher machine curl is an isolation movement used to build mass and quality in the biceps.

Biceps Biceps
Enlarge Click Image To Enlarge.
Preacher Machine Curl.

Video GuidesWindows Media - MPEG - Video iPod

    Dumbbell Cross Body Hammer Curl

      The dumbbell cross body hammer curl is an isolation movement used to build the brachialis muscle.

Biceps Biceps
Enlarge Click Image To Enlarge.
Dumbbell Cross Body Hammer Curl.

Video GuidesWindows Media - MPEG - Video iPod

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Mass Building Sets and Rep Ranges
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Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the biceps.

arrow Isolation Exercises

    All isolation exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 10, 8, and 6 reps with heavy weights for mass building purposes. There is an exception to this for some exercises for safety reasons. Those exercises consist of 12, 10, and 8 reps with medium to heavy weights for mass building and safety purposes.

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Mass Building Workout Plan
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Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one biceps workout each week. After the fourth week is completed, the workout cycle needs to be repeated.

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Conclusion
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Make this new year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 5 of this series.

-> The Best biceps From The Forum:

biceps biceps biceps biceps biceps
biceps biceps biceps biceps biceps
biceps biceps biceps biceps biceps
+ Click To Enlarge.
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References:

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New Year's Resolution: Mass Building - Biceps (Part Four)!
richard_choueiri@yahoo.com

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