Do This One Exercise To Get Massive Biceps. Build pure ripped muscle:
It's Mike Chang with sixpackshortcuts and today I've got this one exercise that will help you build FULLER BICEPS. Even if you have a lot of good size, but want to shape them out more and really get that peak to pop out, you have to do this exercise. And it is: Incline Dumbbell Alternating Curls. Tricks like this can help you get the most out of your workouts and they can also get you well on your way to the ripped muscular body of your dreams.
0:27 - 3 Things to remember with this exercise:
#1) Extreme Range of Motion
#2) Increase Time Under Tension
#3) Modified Angle
0:35 - Extreme Range of Motion:
What I mean by this is when you're doing a bicep curl, instead of just going up then back down you need to try to go as far as you can in each motion. You need to think about your whole bicep and try activating all muscle fibers from the top all the way to the bottom.
Most guys don't work the whole bicep by missing extreme range of motion. It doesn't matter how much you're curling, if you're not activating all of your muscle fibers, then they aren't doing the work and no progress is being made.
2:26 So this Extreme Range of Motion allows you to:
- Activate more muscle fibers, which basically results in building more muscle AND
- Isolate the biceps to prevent cheating
2:37 No Rocking - aka "Disco Dancing"!
When you cheat and rock back and forth you're using a lot of momentum, pretty much allowing your other muscles to do the work for your biceps - NO GOOD
2:59 Doing an incline position helps to eliminate that problem - here is the movement:
- Sit back on an incline bench with open palms
- Curl up then back down, remember that when you come down you're not just resting you're locking your triceps
3:19 Hold your down position tight - Palms are open and you're triceps are locked as you curl the other side up and bring it back down then locking in that arm's down position while you alternate to your other arm.
By doing that you're activating those muscle fibers and eliminating any type of cheating or rocking.
3:43 - Increasing Time Under Tension:
The longer the time under tension (TUT) the more work your biceps do. You're increasing the TUT the moment you have your palms open and the moment you lock your triceps. In doing this you're forcing constant stress on that muscle, which allows you to do more work in less time.
So, say your set lasts for 30 seconds for both arm but you're resting in between, then you aren't getting a full 30 seconds worth of work in each arm, more like half of that which is only 15 seconds. If you want bigger biceps you've got to make them do the work!
5:22 - Modified Angle:
Typically people curl just up and down, but this incline position puts you at a new angle that allows you to break plateaus by stimulating your biceps a lot differently and in a way you aren't used to.
6:07 Here's the CATCH to these 3 tricks: You will need to LIGHTEN up your typical weight.
Using too light of weight will not get you bigger biceps, but in using this technique expect to use lighter weights to achieve the correct form and work the ENTIRE muscle.
6:57 So, in the bicep workout that I will be posting in a couple days, that's why we will start with the 5 sets of the Incline Dumbbell Alternating Curls, this will get your muscles activated before moving on to the 8 sets of heavy-heavy barbell curls, which will build your mass and then super setting that with Incline Dumbbell Curls again, but this time with both arms.
7:35 If you guys have any questions about this please let me know in the comments section below, I want you to grasp this idea of muscle activation and mass building.
7:58 Remember: If your muscle fibers aren't activated, then you're not going to work them! This concept is for EVERY exercise you do, you don't want your other muscles compensating, our goal is to work the muscles we want to work.
I hope this video helps you out!
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