Bench, Deadlift, & Squats: Tips for Perfecting the Big Three Author: Dane Fletcher

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We've all seen the young trainers in the gym, standing in the squat rack with an Olympic barbell, doing bicep barbell curls. Well, not exactly bicep curls. More like, "back heaves". They add 40 pounds more than they can handle to the bar, and then use an extremely amusing amount of body English to bring the barbell from belt buckle to chin.

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Are you looking to instill some new biceps growth? Have you tried every other trick in the book, and you just can’t seem to add another quarter inch? Admittedly, the bigger the biceps become, the closer you move to your natural limits. When this happens, growth become harder to see and it does become frustrating for many trainers. The secret is to find new ways to hit the biceps that they haven’t seen before. Here are a few such ideas for doing so!

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Are you looking to instill some new biceps growth? Have you tried every other trick in the book, and you just can’t seem to add another quarter inch? Admittedly, the bigger the biceps become, the closer you move to your natural limits. When this happens, growth become harder to see and it does become frustrating for many trainers. The secret is to find new ways to hit the biceps that they haven’t seen before. Here are a few such ideas for doing so!

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Many bodybuilders struggle with the same problem, and it’s often discussed in gyms and on message boards. They want to know how in the world they can improve their lower biceps. This is the part of the muscle which ties to the elbow crease. A small gap in that area means your biceps look great. A large gap can result in a pair of very average looking biceps. Correcting a weak lower biceps involves a few steps.

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Imagine a scenario for your biceps routine in which you are limited to how much weight you can use, how many reps you can complete, and how many sets can be included in each workout. You are given an absolute ceiling which you cannot cross. Your growth would halt, right? What possible control would you exert over anything anymore? More than you think, actually. If you want to make it harder, but were limited to fixed inputs on weight, sets and reps, you could actually make the workout tougher by moving through each repetition with a slower tempo. That’s right. When all else is equal, the bodybuilder able to complete the same movement at a slower pace will invariably see better results, as a result of recruiting more muscle fibers.

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We all know that you want big arms. They can never be big enough. Ronnie Coleman and Phil Heath have some of the most sensational arms in the world, and we all know they still train them. If they still see the need to slave away on biceps and triceps, so should you!

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Everyone knows how to do push-ups. From the moment we start PE class in elementary school, to the minute we are yelled at by our Army basic drill instructor, to those moments we wake up feeling overweight and fall to the floor for a wake-up session of push-ups and sit-ups, the push-up is the movement which is the symbol of “getting in shape”. However, most bodybuilders don’t use the movement in their routine in any meaningful way. They may drop to the ground and do a few reps when it’s time to pump up, for the beach or for a stage. But it’s extremely rare that you witness anyone, in any gym, using the push-up.

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It’s long been considered that the gap between the biceps and the elbow joint could be measured to determine ones potential for success in competitive bodybuilding. The great champions always seemed to have full biceps heads, which flowed, neatly into the elbow joints. If they possess this attribute, it meant their muscle bellies flowed equally well in the other parts of the body. Their calves, quads, and pecs would tie in just as gracefully. These genetically blessed men were destined to win trophies. Those of us without these fine connections were doomed to a lifetime of training hard and just looking smaller.

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When one thinks of legendary peaked biceps heads, bodybuilders like Robby Robinson come to mind. Large, split heads which inch higher and higher as the bicep is flexed. While much of the size of the peak is determined by genetics, it is possible to grow the biceps peak that you do have. Exercise selection is the key. In order to build the peak, you must train the outer biceps head. Here are some movements, which target that area.

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