Perhaps no other component of the male physique is more honored than the bicep.
For centuries, the size of a man’s bicep has become a determining factor in the perception of strength. Whether it’s Hulk Hogan posing in the ring after power-slamming Andre the Giant or the local gym rat walking down the street with the town eye candy latched securely on his arm, big biceps often garner big pay-offs.
However, the keys to packing on size have been disputed more than clinical abortion with each fitness guru offering a different take. Consequently, nothing can argue with the validity of good old-fashioned results. Here’s a sample of how centering your bicep training program around one key exercise and the “Rule of Three” can produce monumental gains.
Chin-ups: The tried-and-true exercise used by male gymnasts and professional boxers, making the chin-up the meat of your bicep sandwich will help you to build muscle like never before. Most people forget to add this to their training regimen, instead opting for extra preacher or hammer curls. The chin-up is the most effective exercise known to modern man for the development of bicep muscles. Start out performing 3 sets of 5 or until failure. You can build up your reps gradually as your strength increases.
Preacher Curls: Preacher curls are an effective way to enhance the appearance of your biceps by giving them that “cut” look. The most beneficial way is to perform your exercise standing as opposed to sitting at a station. Start with your feet shoulder-width apart holding the bar with your palms facing out at waist-level. Slowly raise the bar to your chest, counting to three as you curl. For optimal results, the bar should not touch your chest until you have completed the three-count. Slowly lower the bar back to waist-level at the same three-count speed. Try to perform this exercise for three sets of eight reps.
Push-ups: Another tried-and-true training method, push-ups can help you achieve overall health and well-being. Lie on the floor in starting position. Slowly lower yourself down, counting to three as your get closer to the ground. Hold this position for three seconds. Lower yourself back to the starting position at the same three-count speed. Repeat for five sets of six reps.
Dumbbell Curl: The key to proper maximization with regard to dumbbell curls is the concept of isolation. You want to focus on one arm at a time instead of trying to perform reps with a dumbbell in each hand. Start by standing with your feet shoulder-width apart and a dumbbell in one hand. With the weight at waist-level and your palm facing out, slowly curl towards your body utilizing a three-count. Return weight to the starting position at the same rate of speed. Repeat for three sets of eight for each arm.
The final component of this program is rest. Never perform the above regimen more than once in a forty-eight hour period. For beginners, it is best to only use this workout twice a week for the first three weeks. Remember to incorporate cardio and hydration into any workout plan to increase or maintain overall health.