How to train the biceps? — Fitness Guidelines

What is the biceps? What is the best biceps training? What else do I need to know about the biceps? First I have to correct a common misunderstanding though – what people commonly refer to as the biceps muscles are actually two separate muscles. The 2 muscles have the following name

“Biceps Brachii” and “Biceps Brachialis”

Now that we got this out of the way, let’s quickly explain how they are located so that you identify them. Both biceps muscles run along the front of the upper arm. They come across from the shoulder and go all the way down to the elbow. The biceps brachii is the muscle on top of your am. It represents the ball-like muscle on your biceps. That’s the one muscle that gets most of the attention when it is well developed and trained accordingly. The biceps brachalis on the other side is actually the larger of the two muscles. It is located underneath the biceps brachii.

Both biceps muscles represent the biceps as “we know them” and their job is actually help flex your elbow. The Biceps (the 2 biceps muscles) is a favorite muscle of many athletes – especially when doing body toning or body building. If the biceps are properly trained and fed with protein (so to speak) they grow significantly and upon flexing create this extraordinary look that especially body builders like.

What exercises train the biceps? One recommendation is that hammer curls and reverse curls are best for developing the biceps brachialis. Hammer curls are properly performed by simply keeping the dumbbell perpindicular to the floor through the entire movement. You can do this by sitting on an incline and hold the dumbbells with your wrists facing each other. Slow up and downs take care of the rest. Another recommendation is to flex the muscles after each rep to increase the blood flow into the muscle. Of course there are many different ways to train the biceps. Entire books have been written about and a lot of videos (hm, well … DVDs these days) have been created to give you a good look at properly exercising the biceps.

If you want to go beyond just body toning, you also want to increase your protein intake to about 35-45 grams per day. Here is a link to my favorite Whey Protein. Check it out and see if you like it, too.

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