How to Have Explosive Biceps

Many people work out for one reason and one reason only: their biceps. It's a proven fact that the most important muscle for a "beach body" is the bicep. As anyone that has tried to increase their bicep size, they know it is one of the hardest parts of the body to shape. It seems once you get to a certain size, the body just can't grow. This is due to improper technique.

To properly increase your bicep size, your going to need to understand exactly the anatomy of the bicep. The bicep is properly known as the biceps brachii, and it is a two sided muscle. The two functions of the bicep is for: Flexion, the action of bringing the arm up to the shoulder and Supination, the action of twisting the wrists, pointing your thumbs away from your body.

There is also the brachialis, which is a small muscle that is under the bicep. This is not part of the bicep, but with proper training, the brachialis could add a full inch of arm size!

I will be talking about a few different routines for raw bicep results. Remember you should only stick to a routine for about 4-6 weeks, after that you have to switch it up. If you do not you will be in a plateau stage, which becomes very difficult to get out of.

Inclined Dumbbell curls

To perform this bicep exercise take a seat on a inclined bench. Grab two dumbbells and start with your palms facing your legs. As you begin your curl up, twist your thumbs away from your body, and as you lower return to the starting position.

Straight Barbell Bicep Exercise

Start with the barbell in both hands, with your arms fully extended. Then do about 10 reps half way up, then do another 10 from the halfway point all the way up. Once your done with that, do another 10 full reps, from the start position to the full 'up to chin' position. Remember, the last set should be VERY difficult, if your flying through this, set up the weights. To have bigger biceps, you need more resistance.

Lastly, the finishing touch

This is essentially a modified pull up. You will have to get onto a pull up machine, or a manual pull up bar is fine. But instead of pulling your self up as much as you can, this is a much more "lazier" exercise. This method has given me the biceps i've been looking for, for years! You have to grab onto the bar, with your palms towards you. Then the hard part... HOLD ON! No literally, just hold on for as long as you can. After about a minutes your arms will start to BURN, really bad, but thats not a problem, just face it, no pain, no gain. Just keep holding on, then you feel you can't hold on any more, hold on for 30 more seconds, after those 30 seconds, hold on for another 15 seconds, and if your feeling brave, try to hold on for another 10 seconds. This entire exercise only takes about 2-3 minutes, depending on your weight and strength.

There are plenty of ways to grow your biceps, but as many of you know,many methods are just run arounds. Remember the anatomy of the bicep, that will help you greater understand the actual muscle. Also remember the different exercise, while there are many different kinds, the following have given me the best results, Inclined dumbbell, Straight Barbell, and lastly the "finishing touch". Last thing to remember is, to stick to it, although it may seem nothing is working, with enough dedication anything is possible.