It is always gratifying that my hard work gets noticed for sure....but sometimes people are shocked by the answer I give them ! Biceps are fun to train and respond quickly to training, however if you use different training techniques, you can train more then your biceps during a bicep curl !
Sometimes..you don't have alot of time to train so in order to achieve a "full-body workout" you have to be creative and efficient with your training program.
Most women I train want "guns" (biceps) and the good news is that it IS possible ! And a big misconception is that you will look like the "Hulk" - Chill out - you don't have enough testosterone in your body first of all AND you would have to take supplements or in some cases steroids in order to look like the bodybuilders.
There are several different ways to do a Bicep Curl.
If you think a standing bicep curl is only working your bicep, think again. That is one of the biggest misconceptions about working out that many people are unaware of. The body uses more than 50 different muscles just to stay standing.
Once you decide to put a weight in your hand, whether a barbell or dumbbell, everything changes, and your body exerts even more energy. Isolation of any muscle, in this case the bicep, is a total-body activity. In order to do this exercise properly with super strict-form, it will require you to use almost every single muscle in the body. Remember, just to stay standing requires more 50 different muscles, and now we have added weight to the equation.
Doing a bicep curl with "super-strict form" means standing with a slight bend in your knees and driving your heels into the ground with your head and chest up. You need to keep your abdominals engaged during the entire set in order to maintain proper form and work your abdominal muscles. As you keep your shoulders and elbows back you will begin to contract your triceps, and as you curl the bar up it will contract your biceps. Be sure to maintain the squeeze the whole way up and down the curl. It is better to do one perfect rep than 30 incorrectly. AND don't forget to contract your core (Abs) !!!
1. Standing Bicep Curl - one of the most popular forms. Both arms are raised, palms up at the same time. Focus is on keeping your upper arms close to your sides and "still".
2. Hammer Curls - hits Delts and Biceps
3. Bench Curl - my favorite one !! Total isolation of Bicep. Done on bench, with back of arm resting on inner thigh, arm extends straight down towards floor and then slowly curl back up being sure to keep upper arm "still".
A simple bicep curl will work your abs, gluts, triceps, shoulders and countless other muscles in the body. Like the bicep curl, all exercises require the whole body to work when performed correctly.
The next time you are in a rush at the gym and can't decide where to begin, keep this in mind and remember that you don't need to cram in reps on every single machine to work your entire body.
Let me know how you make out and show me YOUR guns !!!
"Peace, Love and Fitness"
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