Jason Curtis - 20 Essential Exercises for Bigger Biceps: Quickly build big biceps with targeted weightlifting programs
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- Book:20 Essential Exercises for Bigger Biceps: Quickly build big biceps with targeted weightlifting programs
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20 Essential Exercises for Bigger Biceps: Quickly build big biceps with targeted weightlifting programs: summary, description and annotation
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- Discover simple, yet effective exercises that build your biceps
- Learn how to build strength and muscle mass
- Develop healthy weight training habits that will build your arms and ideal body
- Learn to boost power and build bicep size
- Master workout programs to supercharge your gains
- Do you struggle to build your bicep muscles?
- Do you want to develop strength and hypertrophy?
- Do you need bespoke programs to develop bigger arms and feel better about your body?
20 Essential Exercises for Bigger Biceps is a, comprehensive guide that focuses on just one thing building massive biceps. With powerful diagrams, pictures and videos, this book will teach you to train optimally to maintain your gains.
Packed with simple, straightforward exercises, 20 Essential Exercises for Bigger Biceps will have you feeling stronger, looking better and training smarter than ever before.
Heres What You Get:- 20 Effective exercises and example programs to follow
- Complete breakdown of every exercise you need to achieve bigger biceps
- Safe training programs to reduce the risk of injury
- Effective routines that you can implement immediately
- Clear photos and instructions, so each exercise can be completed confidently and correctly
- 15 FREE demonstration videos to keep you on track
Experienced coaches know that getting big biceps isnt as simple as performing thousands of curls. The right combinations of exercises, delivered at exactly the right time will compound your gains and have them stay.
This book is an instant fix for anyone wanting to increase strength, size and power in their biceps. Every targeted exercise is taught through clear diagrams and pictures that are supported by free videos.
Every game-changing exercise is organized into clear programs that target every aspect of bicep building. They directly improve performance and reduce the risk of injury.
Bonus 1: Access to 15 online videos that demonstrate and explain each of the exercises.
Bonus 2: Fix your Posture. Learn Essential posture exercises that counteract any physical effects of training your biceps.
Program your Perfect Workout! 20 Essential Exercises for Bigger Biceps includes complete workout programs that can be performed at home or in the gym.
Watch It!Learning exercises from a book is one thing, but the 15 free accompanying videos bring the content to life and ensure that each exercise is conducted in a safe, effective manner.
Build bicep size and power that you never thought possible. Buy it now and get bigger biceps today.
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Quickly build big biceps with targeted weightlifting programs
Quickly build big biceps with targeted weightlifting programs
ISBN: 978-1-911267-84-3
Published by www.fundamental-lifestyle.com
Copyright 2018 Jason Curtis
The moral right of this author has been asserted.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, without the prior permission in writing from the publisher.
The publisher is not responsible for websites (or their content) that are not owned by the publisher.
www.fundamental-lifestyle.com
Cover Image Copyright: Shutterstock: All best fitness is here
Fix Your Posture The Simple Exercise Solution
Free Yourself from Aches and Pains Caused by Bad Posture
Strength and Mobility Exercises for Runners
Improve Your Running Speed, Mobility and Strength
The biceps have become an iconic symbol of the gym body, with males generally wanting to gain big arms, and females wanting to develop lean, athletic arms.
Although the biceps are highly valued when it comes to aesthetics, specifically targeting the biceps is often frowned upon by functional fitness experts who place high value on total body (compound) movements. However, this holistic approach doesnt mean we should neglect single joint actions. If there is time (after the compound lifts), it makes sense to target specific areas.
This book teaches you why the biceps are an important muscle group, and shows you the most effective ways to train them.
When working the biceps, a lot of effort tends to be focused into the forward direction. This can have a detrimental effect on your posture, leading to rounded shoulders and an extended neck position. To help counteract this effect, I have included some important and helpful exercises from my book, Fix Your Posture . You should work these exercises into your programming at least twice a week.
The videos to accompany each exercise are available to download for free from
http://geni.us/bicepsvideos
Simply enrol in the course and youll have free access to all 16 videos.
If you type above link into a browser, please note that there is no www.
You can also scan the QR code below to view the videos on your smartphone:
The biceps, or biceps brachii , is a two-headed muscle (hence Bi ) on the front of your upper arm.
The belly of a muscle is the central bulging portion (the bit you squeeze when you tense your biceps), and the heads of the muscle are its fixed point of origin.
The biceps have two heads (long and short), both of which attach high up in the shoulder on the scapula (shoulder blades). This means that the biceps play a small role in shoulder flexion (raising the arm forwards and upwards), and can be the cause of anterior (front) shoulder pain.
The biceps also cross the elbow joints and insert on the radius (forearm bone). Therefore, the biceps work to flex your elbow, which is its primary action.
The biceps insertion point below the elbow can be a common area of tendinopathy (a term used to describe various tendon ailments, such as tendonitis). Therefore, care must be taken not to overstress or tear this tendon.
The final action of the biceps brachii , is supination of the forearm (turning the palms upwards) when the elbow is flexed. To see this in action, bend your elbows at 90 degrees, rotate your forearm back and forth and you will see your biceps moving.
The above actions must be considered when incorporating biceps exercises into our workouts. However, there are also other muscles that make up the biceps group . This group by no means includes all the muscles that cross the anterior side of your shoulder and elbow, but will include the ones that are notable for this book.
The Short Head of the Biceps Brachii
This part of the biceps brachii is best targeted by using a supinated (underhand) grip, with your hands in front of your body.
The Long Head of the Biceps Brachii
This part of the biceps brachii is best targeted when the arms are stretched back behind the body. For example, during an incline bench curl.
The Brachialis
This muscle lies deeper than the biceps brachii and helps to flex the elbow. The brachialis is best targeted by using a neutral grip (with the palms facing in).
The Brachioradialis
This is the biggest muscle of your forearm and helps to flex the elbow. The brachioradialis is best targeted when using a pronated (overhand) grip, performing a reverse curl.
We dont need to isolate specific areas of the biceps group; this information simply helps us shift emphasis to a specific area. This is not only beneficial for muscular development, but also reduces the risk of repetitive strain injuries.
Repetitive strain injuries occur as a result of repetitive movements and overuse. Therefore, varying the way you work the biceps, and building these exercises around multi-joint (compound) exercises, is the key to keeping your joints healthy. This is explained further in Chapter One.
Resistance machines and cables can be used to effectively train your biceps. However, this book deals with free weight equipment, specifically the barbell, the EZ bar, and dumbbells.
The barbell is the most efficient tool for total strength development. You can squat, push and pull (three of the major strength movements) a barbell and increase the weight over time to progressively load your muscles. This is the key to any decent strength training program.
It makes sense to combine compound and pull movements with single joint exercises using the barbell, EZ bar and dumbbells. This produces optimal workouts for both strength and hypertrophy (muscle building).
Resistance bands are a great bit of kit that can be used to get your biceps warmed up, create a huge pump, and keep your elbows in good health.
The equipment youll need to access for this book is shown below.
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