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ALL ABOUT BICEPS |
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Unless you have thighs like TOM PLATZ or 'lats' like SERGIO OLIViA, if someone asks to " see your muscle" normally you would flex your arm and display tensed BICEPS. It is a rare pose that does not contain a flexed arm, and from beginner to advanced trainer, probably more time is spent on arm training, especially biceps, than any other isolated muscle... Before we go any further, let me impress upon you, that if you require big ARMS then biceps are only of secondary importance. The largest muscle mass which form the upper arms are, of course, the TRICEPS, but that's another story... For now lets talk about BICEPS. The main function of the BICEPS is supination or turning the hand palm upwards, its secondary action is assisting in flexing the elbow joint and its third action is flexion of the shoulder joint. The main muscle actually responsible for elbow joint flexion is the BRACHIALIS ANTICUS, this muscle is strongly worked when 'curling' weights, especially in reverse curls, i.e. curling weights with palms face downwards. Because these two muscle groups are so inter-related in all curling movements, for sheer convenience sake, we will bracket them under the title of "THE BICEPS'. Before the l940's the few athletes who sported big arms were either wrestlers or specialist strength performers. Twenty-inch arms were not unknown, but the cases were few, and the size was often made up with, to put it politely 'excessive bulk'. The average bodybuilder of that period was quite happy to achieve a target of a fifteen inch arm. To reach this accepted good standard, a sample routine would be to do one set of a dozen to fifteen repetitions on the standing press for triceps (not a very good pure triceps move as modern trainers know) followed by one set of very strict standing barbell curls for biceps. The odd exceptions with bigger arms were those individuals who broke the rules, discovering their own systems. Arms never really started growing until the late '40s and early 1950's with the introduction of the 'set' system' (i.e. to do more than one set of repetitions after a rest pause), a more scientific diet, especially the beginning of the taking of extra food in supplement form, hi-protein etc., and when better exercises and techniques were developed.
Biceps builders are many. You can do strict barbell curls, alternate dumbbell curls, swingbell curls, bench curls, include bench curls, concentration curls, bent over barbell curls, reverse curls, Zottman (a sort of windmill movement with the curling arms) curls, and so on. Preacher bench curls, named after the resemblance to a preacher's dias, were popularized by LARRY SCOTT of huge biceps fame. Scott did not however, invent this type of bench, that honour being claimed by earlier U.S. gyms from an earlier period.
Experience has shown that for most people to add bulk to the biceps the generally proven method is to concentrate on just a few exercises performing about six to ten reps for three to six sets. A fairly strict style is recommended with just a slight cheat to encourage you to use plenty of weight and squeeze out the last few reps. Three times a week is still usually best for most people. Recommended exercises are the barbell and swing bell standard curls. You must of course, include other basic exercises in your workout, if nothing other than squats, bench presses and rowing exercises for the back muscles.
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For power training with its associated massive muscularity, reps are even lower with less exercises and more sets. General procedures is to do several light warm-up movements, gradually adding poundage each set. Try six to eight sets of four to five reps, aiming to use maximum poundage in the last couple of sets. Occasionally try single limit lifts, after having warmed up with lighter weights. Always add weights whenever you can squeeze out more repetitions. You must, of course, feed your growing muscles with ample protein and follow the diet advice regularly advocated in the specific articles published in this magazine. Weight-training exercises were suggested earlier in this article. Further useful work for biceps can be obtained by the widely practised exercise of 'chinning' the bar, which also gives the 'lats' plenty of work. Many top stars extensively practice 'chins' with excellent results. As in barbell exercises, changing hand spacing gives different degrees of development. Chinning the bar is a recognized standard test of strength, ranging from high repetitions with normal bodyweight to single arm chins, then on to the ultimate of one-arm chins with extra added weight.
The non-training adult male on average can perform about six to ten repetitions of chinning the bar with both hands. Expert performers of chins, now exceed one hundred reps, proving the benefit of practice. As you are lifting your own bodyweight in this exercise it is considered an advantage to have a fairly light bodyweight, although there have been some extraordinary records achieved by heavy athletes. For anyone to be able to perform a 'one-arm' chin is considered a very praiseworthy feat as only an estimated one man in several thousands can perform such a feat. Similar to chinning is rope climbing, a real TARZAN like activity, as in fact previous Hollywood actors who took on the Tarzan role proved. On a personal note, I remember climbing ropes with a small barrel of stones attached to my feet to make it more difficult. I reached the top of a high rope whereupon my strength of grip gave out, and not being able to use my feet to help me, as they were tied to the barrel, I just slid all the way down the rope....It was VERY painful and left me with two nasty burnt out groves in my hands. A lesson not easily forgotten... Pull-downs on the 'lat' machine are far less hazardous. Back to barbells, the most often practiced exercise, the barbell curl has been used as a strength test for many years. A recognized lift in the BAWLA list and more recently in the powerlifting competitions. Probably because it does not lend itself to showy larger poundages, it was dropped in favour of the deadlift in these events. Some good weights, however, have been shifted in the two arm curl, with poundages of near the participant's own bodyweight being considered as the ultimate performance. The definition of the 'TWO HANDS SLOW CURL' (lift No. 33 BAWLA) is as follows. 'The barbell grasped with both hands (palms to the front) shall hang at arms length across the lifters front, from which position it shall be lifted to the shoulders by bending the forearms completely on the upper arms. Throughout the lift the trunk must not be inclined, backwards, forwards, or sideways, the shoulders must be kept quite level, the legs straight , and the heels together. The slightest deviation from this position shall be counted cause for disqualification'. (Ref. Bill Pullum's WEIGHT LIFTING MADE EASY.) The Biggest! The biggest arms I have seen at close quarters belonged to Arnold 'S' reaching an incredible 22 inches or as large as the normal mans thighs. It is interesting to note, that measurements 'per se' are not quoted much by the most recent stars who are judged by appearance and not size (quite rightly too I believe!). I always remember following the career of a certain American bodybuilder namely ALEX ARONIS. His arms were 16 inch at 16 years, 17 inch at 17 years, and at eighteen years, yes you have guessed, were a similar size. This went on and on... I've always wanted to know if the progress continued. Alex must be about 47 years old now... surely not? From the standards set by our own REG PARK back in the '50s, British bodybuilders now sport arms equal in size and quality to any in the world. ... Many of our top current stars carry arms from 18 to 20 inches in girth, with the 'cuts' to go with them..... BILL RICHARDSON, BILL TROTTER, WALTER O'MALLEY, EDDIE McDONOUGH, ROY DUVAL, WES IMUNDI and BERTIL FOX are just SOME of our top champions. On a final note, surely the size, shape and power of BERTIL FOX's arms with the ability to do chins with over 200 lbs. strapped to his waist, curls with nearly 300 lbs, and slow concentration curls with 100 lbs. dumbbells show just how powerful BICEPS can be built. Go on 'show us your muscle'.
All About Biceps |
