Tag: biceps
Try This Big Neechi Biceps & Triceps Workout For Greater Growth
Pump those bis and tris with this awesome workout from Big Neechi.
Neechi Sosa, better known as Big Neechi, is a celebrity bodybuilder known for his lifestyle, content, and massive physique. He has been featured in many GI exclusive interviews and was also featured in Strength Wars: The Movie. He understands fitness and seeks to use social media as a tool to promote himself and inspire others.
For those of us looking to really capitalize on gains, it can be a waste of time to just flounder through and not see results. So, why waste our time doing that? Taking notes and seeking the best advice from professionals is exactly what we need to only see the best growth possible. With our bodybuilding goals in mind, it only makes sense to look to other bodybuilders to find and seek out the best possible tips so we can look like them. Plus, they are living proof of what those workouts can do.
As a popular figure in the online bodybuilding world, Big Neechi knows just what it takes to push himself and capitalize on many great exercises with the best gains possible. On top of training, nutrition and supplementation are important, but nothing beats having a well-rounded workout in your training plan. Especially one designed to boost all areas of your growth and give your arms that bulging look you need most.
Full Name: Neechi “Big Neechi” Sosa
Weight
Height
Date Of Birth
215-225 lbs.
5’10”
10/31/1991
Profession
Era
Nationality
Trainer, Fitness Influencer
2010
American
Let’s get into this Big Neechi workout and see just how he pumps those bis and tris to see the best results possible. With the right approach and the best exercises, plus a mindset that only fuels gains, this workout is sure to give you results like Big Neechi himself so you look and feel your best.
Photo via @bigneechi Instagram
About Big Neechi
Big Neechi started working out at a young age and quickly fell in love with it. While in junior high school, he broke the high school bench press record and with his sheer strength and winning mindset, football teams and scholarship opportunities came knocking. However, his potential football career ended abruptly and he was left to seek out something else.
He fell back into what he loved, being lifting, and his passion only grew more and more. With his workouts increasing in weight and intensity, he started crafting and sculpting a physique that others started to envy. His social media was also on the rise as someone who partied, and knew how to throw wild parties, plus with more attention on him, he saw the chance to capitalize.
He ended up getting a degree in Exercise and Sports Science and used his knowledge and experience to only further his academic credit. Having been featured in a number of publications, and also some TV appearances, Big Neechi has set himself as someone who people gravitate towards for both content and advice.
Photo via @bigneechi Instagram
Big Neechi Biceps & Triceps Workout
In a recent YouTube video, Big Neechi shows off his impressive biceps and triceps workout so everyone can get a glimpse into how he grows his arms. A great mix of amazing exercises, these combine machines and free weight so you can tackle all of those lifting wants and needs with no problem. Exercises include:
Let’s get into this workout from Big Neechi so you can place this into your routine and see how you like it. Once you perform this once, you will love what this can do for you on those arm-focused days.
The Workout
Warm-Up
Big Neechi starts this workout with triceps pushdowns. His note is to keep these controlled and not to jerk the cable down with excessive movement. Also, keeping your elbows tight with no movement allows for total activation of the muscle.
Exercises
Sets
Reps
Seated DB Overhead Triceps Extension
2-3
12
EZ Bar Skullcrushers
2-3
12
Single Arm DB Preacher Curl
2-3
12
Machine Preacher Curls
2-3
12
Weight Dips
2-3
12
Big Neechi finishes this workout with a round of battle ropes to fire up those muscles and add some intensity to end the session. Battle ropes are great ways to build strength and conditioning and provide that added challenge once fatigue starts to settle in.
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Big Neechi Nutrition & Supplementation For Continued Gains
On top of a great workout, Big Neechi puts a real emphasis on nutrition to make sure his macros are all in line and that he eats incredibly clean. Foods like chicken and rice, vegetables, and other healthy options are the right approach for pumping him with the necessary nutrients to fuel any workout. Of course, protein is essential as this will give those muscles the proper fuel to grow, especially after a grueling workout like this biceps and triceps one above.
When it comes to supplementation, Big Neechi is also in tune with what works for him. Great supplements like protein powder ensure growth and recovery by pumping you with adequate amounts of protein and a pre-workout is always great for those looking toward muscle pumps and increased energy. If you are someone who enjoys a supplement mid-workout, BCAAs are perfect for fighting through fatigue and kickstarting growth before the workout is even complete.
Wrap Up
This biceps and triceps from Big Neechi is exactly what you need to see in order for the most effective gains. Well-built arms are key in any well-rounded physique and will make others envy the work you put in. A great mix of free weights and machines, Big Neechi takes full advantage of the gym and the equipment afforded to him in efforts to see the best growth possible. Place this workout into your arm day routine and see what this can do for all your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
How The Single Arm Cable Curl Isolates Your Biceps
Beef up your biceps with this great isolation exercise.
Our biceps are muscle we all love to see grow and an exercise like single arm cable curls is exactly what you need. An isolation exercise perfect for seeing muscle growth can take your gains to new heights and give you the best chance at seeing real success. With so many biceps exercises, the ability to see gains is something we all know and love, but knowing the right approach can make all the difference. Plus, taking advantage of a cable machine can take you a long way in the gym.
Strong arms are important for pulling movements associated with sport and training while also giving us functional gains. Able to support surrounding muscles, those lacking in bicep strength will suffer when it comes to producing overall gains. On top of that, large biceps will make others envy you in the gym as you rock that sleek tank to show off your aesthetic. Single arm cable curls are the perfect exercise to focus on gains and allow you to train at peak performance.
Let’s jump into the single arm cable curl exercise and see what this is all about. From what it is, to muscles worked, the many benefits, and how to perform this, we’ll also share some great alternatives and exercises to pair with so you can structure a complete and well-rounded workout.
What Is The Single Arm Cable Curl Exercise?
The single arm cable curl is a fantastic isolation exercise to build muscle and isolate out those biceps for serious growth. The benefit to this exercise is that you can work just the bicep to increase strength, size, fix imbalances, and work on mind-muscle connection. Using the cable pully forces you to increase time under tension and a comfortable handle can make this exercise easier. A beginner level exercise, this is great for all athletes of all experience levels to see serious gains.
Muscles Worked
The muscles worked in this exercise are your biceps as this is a great isolation exercise. Working to build your biceps allows for better support of those surrounding muscles while also enhancing strength and size where you want. To get more specific, what you work are your biceps brachii, brachialis, and brachioradialis. You really won’t find any secondary muscles with this exercise, however, your forearm muscles will get work done as a result of grip and the necessary movement of performing this specific exercise.
Benefits Of The Single Arm Cable Curl
The benefits of this exercise are hard to ignore and should be a staple in your arm day routine. If this isn’t, then definitely consider an alternative of it for this and anything close can give your biceps the growth you want most. With amazing benefits, the single arm cable curl is a muscle builder and results changer.
Benefits of the single arm cable curl include:
Increase strength and size: By working just your biceps with this isolation exercise, you give yourself a great chance to increase strength and size for sport specific and functional movements (1).
Round out your arm aesthetic: Giving your arms a more rounded look, this will add to an already buff aesthetic.
Fix muscle imbalances: Muscle imbalances are a pain but working each bicep separately can give you great benefits for evening out that size (2).
Enhance mind-muscle connection: Work to increase mind-muscle connection with proper form and the ability to focus on more time under tension (3).
Easy to perform: A beginner level exercise, this is easy to perform and will produce gains.
Plenty of variations: With great variations of it, you can work those muscles to see similar growth but also challenge and diversify your workouts.
How To Perform This Exercise
Here are the steps for performing the single arm cable curl:
Set up the cable attachment onto the pulley machine and choose your desire weight.
Standing with your feet about hip width apart, grab the handle with an underhand grip and get in a comfortable position.
Engage your core, keep your back neutral, and make sure your elbow is tucked at your side as you slowly curl the weight.
Give a good squeeze at the top and gently lower back to the starting position.
Repeat for your desired number of sets and reps.
Single Arm Cable Curls Variations
Despite the effectiveness of the single arm cable curl, there are other exercises that can beef up your gains while also diversifying your workout. The nice part about variations are they can offer the same gains by working your muscles differently, but also challenge you in different ways to avoid any plateaus. So, while single arm cable curls are great, let’s look at some alternatives:
Rope Curls
Single Arm Dumbbell Curls
Hammer Curls
Machine Bicep Curls
Resistance Band Curls
Best Exercises To Pair With Single Arm Cable Curls
In efforts to structure a great workout, knowing what exercises pair well with single arm cable curls can take you a long way. For sticking with the cable machine, you can perform a nice upper body routine including triceps pushdowns and cable reverse flys to add in your triceps and shoulders to the mix. If you want to stick with an arm day punisher, mix in dumbbell curls and preacher curls to fire up those biceps for serious strength gains.
Wrap Up
Single arm cable curls are the perfect isolation exercise to help you produce effective gains. Our biceps are muscles we love to see grow and by adding in an easy to perform yet highly efficient exercise, those gains will come in no time. Plenty of benefits, proper form, and the right exercises to pair with it will give you a physique others will envy and one you will love. Give single arm cable curls a try, take advantage of the cable machine, and watch those gains take off today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Kim, T.; et al. (2015). “Effects of specific muscle imbalance improvement training on the balance ability in elite fencers”. (source)
Calatayud, J.; et al. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Best Exercises for Building Guns of Steel
Build Bigger Arms with these Exercises
Most people get a gym membership so they can have bigger arms. Although arm exercises are shown a lot of love all around the world, only a few people are successful in building their pythons.
Just like us humans, no two arms exercises are created equal. We see a countless number of people curling weights but only a few own a pair of loaded guns. Don’t be one of those people wasting their time doing bicep curls. Read through and join the other side.
Biceps
Barbell Curls
Barbell curls are for biceps what squats are for the legs. Using the Olympic barbell for the bicep curls will recruit more muscle fibers as compared to the smaller barbell. Maintain an upright stance while performing the curls and don’t use momentum by bending forward or backward.
Dumbbell Bicep Curls
Alternate dumbbell bicep curls are a staple in a bicep workout. While performing the curls, rotate your wrists outwards at the top of the movement. Doing so will work the peak of your guns.
Preacher Curls
Preacher curls are an isolation exercise. Most people make the mistake of not following a full range of motion while performing this exercise. Your forearms should touch the preacher machine at the bottom of the movement, and the barbell should be at a fist’s distance from your forehead at the top.
Dumbbell Hammers Curls
Dumbbell hammer curls target the outer head of the biceps, the forearms and the length of the biceps. Tip – curling the dumbbells towards the inner pecs will target the outer biceps and curling straight ahead will target the medial biceps.
Concentration Curls
Bend over and place your elbow on the side of your quad. Perform a slow and controlled curl and squeeze your biceps at the top of the movement. You can perform the concentration curls while standing or sitting.
21’s
21’s are one of the most brutal bicep exercises. Bicep pumps will never be the same for you once you try this exercise. In a single set, perform seven reps from the bottom to the middle of a bicep curl range. Perform the next seven reps from the top to the middle. Finish the set with seven reps with a full range of motion.
Overhead Bicep Curls
Stand in the center of the cable pulley machine and use the D-handle attachments. Mimic the motion of performing a front double bicep pose and squeeze the living hell out of your pythons. Overhead bicep curls work the inner heads and the peak of biceps.
Triceps
Close Grip Bench Press
Close grip bench press help in building muscle mass in your triceps. Most people have big biceps but lack size on their tri’s. The close grip bench press is a compound movement and is best done at the beginning of the workouts.
Overhead Dumbbell Extensions
The overhead tricep exercises primarily target the long head of the tricep while the pressing movements target the medial and the shorter heads. Performing the overhead extensions with back support will assist in maintaining a better form.
Cable Pressdowns
Cable press downs are a great isolation exercise. Most people make the mistake of leaning on the bar and towards the pulley. You should stand straight and maintain a full range of motion to get the most out of the exercise.
Cable Kickbacks
Cable kickbacks are better than the dumbbell version as they keep constant tension on the triceps. Contract your triceps at the extension of the elbow and slowly return to the starting position.
Overhead Rope Extensions
Overhead rope extensions are one of the few isolation exercises which target the long tricep head. At the bottom of the movement, keep your hands close to each other and spread them as you reach the top.
Barbell Skullcrushers
Skullcrushers are a great exercise for the overall development of the tris. Start with the barbell at a fist’s distance from your forehead. Your elbows should stay in place throughout the movement. Squeeze your triceps at the top of the movement.
Dips
Dips are a functional movement and you can change the difficulty of this exercise as per your current stage. If you are a beginner, you can do the bench dips. Intermediate lifters can perform the dips on the parallel bars and the advanced bros can do the weighted dips.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Incline Hammer Curls Stretch & Tone Your Biceps
Give your biceps a serious workout with incline hammer curls.
We all love working our biceps, especially in efforts to get that shredded aesthetic to really pop and having a great exercise like incline hammer curls in the mix is exactly what you need. Feeling a pump in those bulging bis is something that can’t be overstated. It’s one of the first things people see when they look at you. Mix that with some triceps exercises and your arms will be something others will for sure envy.
So many biceps exercises exist which is to our benefit for the options to see growth are endless. But the trick is finding out which ones are actually worth doing for the most efficient gains. Through trying new exercises and programming them into your training routine, you can better understand which ones will give you those gains you want most. Incline hammer curls are most certainly an exercise to make the top of the list.
Let’s take a look at incline hammer curls and see what makes this exercise so great. From what is it, to what muscles get worked, all of the great benefits, and how to perform it, you will have a phenomenal exercise to include on your biceps days to see those bulging bis start to really grow.
What Are Incline Hammer Curls?
Incline hammer curls are a great strength-based, isolation exercise that can be done by any experience level. The only equipment needed are dumbbells and a bench as this will work your biceps muscles and forearm muscles. A nice variation of the traditional hammer curls exercise, the only difference is you are seated, at a slight incline, as opposed to standing. Having the correct incline and form is key but once that is nailed down, you are well on your way to bicep gains.
Muscles Worked
This is mainly a biceps exercise so those three biceps muscles will see great work done being your biceps brachii, brachialis, and brachioradialis. Since this exercise requires great grip strength, your forearm muscles will also get work done as a result of that necessary grip. Nothing beats a good isolation exercise to target strength, size, and functional grip strength.
Benefits Of Incline Hammer Curls
The benefits of incline hammer curls may seem obvious, for this is an isolation exercise targeting your biceps, but there are a few benefits that may seem a bit unknown. While on the surface this is simply a variation of the traditional hammer curl, but the incline adds that challenge to give you a different way to target these muscles.
Benefits of the incline hammer curls exercise include:
Increased biceps growth: By targeting your biceps, you work to increase strength and size and better tackle other biceps workout and more functional movements (1).
Enhanced grip strength: Secondary muscles worked in this exercise are your forearms which are important for grip strength and nothing beats bigger forearms (2).
Range of motion and stretch: With the incline and position of this exercise, what you get is a bigger biceps stretch as a result of the longer range of motion. This will work the muscle more for better growth (3).
Nice variation: A good variation of the traditional hammer curls exercise, this will work to give you similar benefits with the upside of sitting down.
Better wrist stability: By strengthening your forearms and those smaller muscles around your wrist, you start to build better wrist stability, so risk of injury is decreased.
Focus on form: With the bench as the added challenge, it forces you to focus on form so you can’t cheat at all.
How To Perform This Exercise
Here are the steps for performing the incline hammer curls exercise:
Grab your desired weights and adjust a bench to around 60-degrees.
Sit on the bench and position yourself in a comfortable position. Grab the dumbbells and let them hang by your side.
Plant your feet, brace your core, and with your elbows still, bring the weights towards your shoulders, really feeling the squeeze in your biceps.
Once at the top, give a quick squeeze and gently lower back down to the starting position. Remember to keep your core engaged the entire time.
Repeat for your desired number of sets and reps.
Ways To Alter Or Change
If you find yourself struggling, or are looking for a slight change, you can use resistance bands with this exercise as a way to replace the free weights. Also, feel free to take the incline away and change them to seated hammer curls. If two arms are too much, you can start alternating, which may be key to fixing imbalances, but on the whole, correct form is needed for all of the above so don’t alter just to make it easier.
Best Supplements For Continued Growth
Along with a solid training routine should be a supplementation plan that offers continued gains. After performing incline hammer curls, two supplements to consider are protein powders and creatine. Protein supplements will work to boost growth and recovery by pumping you with that much needed protein. Creatine will increase strength and size and restore those depleted energy stores for better bounce back come your next workout (4). Give yourself the best chance at success with only the right supplements on your shelf.
Wrap Up
Incline hammer curls are a great isolation exercise to really work your biceps so they see great growth. On top of that, the benefits around this exercise like forearm strength, wrist stability, better range of motion, among others, are unmatched. The added challenge of the bench is nice, and it forces you to pay attention to form so as to not slack and cause unwanted injury. Place this exercise into your routine as a nice alternative to the traditional hammer curl exercise and you won’t be disappointed by the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Kryzsztofik, M.; et al. (2019). “Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
Schoenfeld, B.; et al. (2020). “Effects of range of motion on muscle development during resistance training interventions: A systematic review”. (source)
Rawson, E.; et al. (2003). “Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance”. (source)
The 1000-Rep Total Annihilation Bicep Workout
The Most Brutal 1,000 Rep Arm Workout.
Most people get a gym membership to build bigger biceps, but only a few of them end up achieving this goal. Building bigger biceps requires you to train them with insane intensity so that they have no idea what hit them.
In this article, we’ll be sharing a workout that you probably have never imagined doing before. By the end of the workout, you’ll have no idea what to do with your arms so that they stop hurting.
Barbell Bicep Curls – 10 Sets 20 Reps ~ 200 Reps
Since this is a 1,000 rep training session, you should be doing the compound lifts early in the workout. Doing the compound exercises when the fatigue starts to kick in can take a toll on your form.
The barbell bicep curls are the first lift in the workout and you should try to lift as heavy as you can in the exercise without compromising on the form. Don’t forget to pause and contract your guns at the top of the movement.
Cable Curls – 2 Set 100 Reps ~ 400 Reps
While following the workout, you should make sure you’re not resting for more than 60-seconds between sets. You should be able to complete the training session within an hour. Resting for too long will negatively impact training intensity.
In a high-rep high-intensity workout like this, the ego can be your worst enemy. Choose a weight you’ll struggle to complete the 100 reps with, but make sure you’ll not have to use momentum.
Dumbbell Hammer Curls – 5 Sets 20 Reps ~ 500 Reps
While performing the dumbbell hammer curls, you’ll be lifting the dumbbells at the same time. Your elbows will be pinned to your sides and your arms will be extended straight in the starting position.
Lift the dumbbells until they reach your shoulder height. Pause and contract your bis at the top of the movement before lowering the weights. Repeat for the recommended reps while keeping your lower arms parallel to each other throughout the lift.
Machine Preacher Curls – 4 Sets 50 Reps ~ 700 Reps
The machine preacher curls train the peak of your mountains. Most people make the mistake of shortening their range of motion while performing the lift. Follow a full ROM to ensure you’re not leaving any gains on the table.
Reverse Grip Barbell Curls – 5 Sets 20 Reps ~ 800 Reps
Many people neglect training the outer head of the biceps and their forearms. Performing the reverse grip barbell curls is an incredibly effective way of improving these muscles which also happens to be common lagging muscle groups.
Dumbbell Concentration Curls – 2 Sets 50 Reps ~ 900 Reps
The dumbbell concentration curls were brought into the limelight by the Governator. Arnie can be seen performing the exercise multiple times in the legendary documentary, Pumping Iron.
Drag Curls – 1 Set 100 Reps ~ 1000 Reps
Drag curls are one of the most underutilized exercises in the gym. In the exercise, you hold a smith machine barbell with a shoulder-wide grip. Curl the barbell by pulling your elbows up and back. The drag curls can make your pythons more venomous.
How many reps do you do in your last workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Tips For Building Bigger Biceps
Build Bigger Biceps With These Tips
Your pythons can become the biggest, meanest and most venomous with proper training. While most people love training their arms, only a few have guns worth flaunting. Tweaking your arm training a little can result in major gains.
How do you know you need tips for better bicep training, you ask? If you’re someone who flexes his guns in the mirror but sees nothing more than a flat pulse line, this article is for you.
Start With Isolation Exercises
Most people prefer starting their workouts with compound movements like the barbell curls. They usually start their workouts with free weights because they can lift heavier weights as they aren’t fatigued.
Starting with isolation exercises is a great way of pre-exhausting your muscles. Once you’ve exhausted your muscle fibers at the beginning of the workout, you’ll be able to get better muscle pumps without having to lift heavy which can reduce your chances of an injury.
Twists Your Wrists Outwards To Focus On The Peak
As we said at the beginning of the article, making small adjustments can take your guns to the next level. While performing dumbbell lifts, instead of having supinated palms (wrists facing you flatly), rotate your wrists slightly outwards so that your little finger is closer to your shoulder than your index finger.
The rest of the curling movement will remain the same apart from the minor twisting adjustment at the contraction point. The outward turning of the palms will put more tension on the peaks of your biceps.
You Need Volume AND Intensity
Many people get into the hopeless debate of whether they should do isolation or compound movements for building size or conditioning and if they should be performing a higher or lower number of reps?
Building your pythons needs an all-round approach, and it’s not a simple question of either this or that. You need to be constantly shocking your muscles by varying the volume and intensity.
Divide Your Bicep Training Into Parts
Biceps are called that for a reason. The biceps are made up of two major muscles, and yet many people don’t design their training around training each head of the bicep separately. For defined and stiriated guns, change your pattern of movement while performing the dumbbell exercises.
For example, while doing the dumbbell hammer curls, keep your elbows planted to your sides and point your lower hands away from your body to target the inner head of your bicep. To train the outer head, follow a range of motion where the dumbbell will be in front of your torso at the top of the movement.
Do Banded Work
Using resistance bands can be an incredibly effective way of gaining muscle mass and conditioning in your pythons. The bands are effective because they give you a different amount of resistance depending on where you are in the range of motion.
Your guns will be under the least amount of resistance at the resting position as the bands will be retracted. As you perform a curl, the bands will start adding resistance to your arms and the highest resistance will be experienced at the top of the movement.
How often do you train your guns? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
The 7 Kick-ass Bicep Exercises You’re Not Doing
7 Kick-ass Exercises which Need to be a Part of your Next Biceps Workout
Biceps are one of the most loved muscle group for people in the gyms throughout the world. Even though biceps are the favorite muscle for many people, you won’t see many people walking around with 20-inch arms.
Dumbbell and barbell curls are fine, but there is so much more to biceps training which people neglect. If you want to see supernatural results, you should be willing to do supernatural things in the gym.
21’s
21’s are arguably one of the nastiest biceps exercises and are sure to leave you with a muscle-ripping pump. The exercise is divided into three subsets of seven reps each. Hold a barbell at shoulder width.
In the first seven reps, bring the barbell from the bottom to the mid-half position of a complete barbell curl. Return to the starting position and complete seven reps. For the next seven reps start at the top of the movement and bring the barbell to your waist level.
Perform the complete biceps curls for the next seven reps. If it is one of the days when you’re feeling invincible, take this exercise up a notch and perform 30’s (10-10-10). Similarly, if 21’s are a little too much for you, you can dial down the number of reps.
T-Curls
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T-Curls are an exercise made famous by the Superman from Compton, CT Fletcher. The T-Curls are an isolation exercise which focuses on the inner head of your biceps. Since this is an isolation exercise, use moderate weight and focus on contracting the muscles.
Lie down on an incline bench and extend your arms to your sides so your elbows are in a straight line. Bend your arms a little and lock your elbows at your sides. Perform hammer curls and maintain a full range of motion. Make sure you have your elbows locked in a place and you’re not using momentum to lift the weights.
Zottman Curls
Zottman curls are complete arm builders. In this exercise, you start with your arms fully extended and with a dumbbell in each hand and at your sides. Begin to curl the weight by rotating your wrists so they’re facing upwards.
Pause for a second at shoulder height and now rotate your wrists so your wrists are facing the floor. Lower the dumbbells to the starting position. The Zottman curls will set your biceps and forearms on fire.
Cable Hammer Curls
Only a very few people perform the cable hammer curls. Cable hammer curls are an isolation exercise and will help you build the outer head of your pythons. Grab a pulley machine cable in each hand while standing in the center of the cable pulley machine towers.
With your right hand, perform a hammer curl so your right hand is at the level of your left chest. Return to the starting position and repeat with the left arm. Hold and squeeze the life out of your guns at the top of the movement.
Spiderman Curls
Only a few other exercises come close to helping you build the peak in your mountains as the Spiderman curls. In this exercise, lie on an incline bench with your chest against the pad and hold a barbell in your hands.
Your arms should be extended so they’re perpendicular to the floor. Curl the weight so the bar is almost touching your forehead. Return to the starting position while making sure you don’t use momentum by swinging the barbell and taking the bar behind the perpendicular point.
Reverse Grip Cable Curls
You don’t want to be the guy with muscular biceps and skinny forearms. Small elbow joints and wrists and muscular forearms, bis and tris give the illusion of giant arms. Reverse grip cable curls are an incredibly effective exercise in targeting your biceps and forearms.
If you want to put extra tension on your forearms, grab the bar with a monkey grip. Not using the thumb grip makes you hold the bar tighter and in the process, you squeeze harder and recruit your forearms.
Smith Machine Drag Curls
Smith machine drag curls focus on your biceps primarily and eliminate any momentum you might use in performing the standard barbell curls. As the name suggests, in this exercise you’ll be dragging the weights up to your upper abs.
Begin lifting the weights by pulling your elbows back. As the bar rises, bend your elbows to curl the weights to your torso while keeping your elbows behind you the entire time. Hold and contract your guns at the top of the movement.
Which is your favorite biceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
6 Little Known Facts For Building Bigger Arms
6 Facts for Building Bigger Arms
Big arms have been the symbol of machoism and badassery for a long time. Ask someone to flex their muscles and he’ll probably flash you with their biceps. Muscular arms are fancied by men and women alike.
Although arms are one of the most sought-after muscle groups, you don’t see a lot of people walking around with shredded bis and tris. A few tweaks to your training and nutrition can take your arm size to the next level.
1. Train the Weaker Muscle Group First
Most people have an imbalance between their biceps and triceps unless they’re a genetic freak. Many people like training their stronger muscle group first. Doing this can lead to the strong muscle getting stronger and the weak muscle group getting weaker.
If your biceps are stronger than your triceps, you should train your triceps at the beginning of your workouts. If you train your weaker muscle group later in the workout, you might already be fatigued and wouldn’t be able to train your muscle effectively.
2. Advanced Training Techniques
Advanced training techniques can help you take your gains to the next level. You should have at least one advanced training technique in your arm workout. This helps you pump extra blood into your muscles.
Blood flow restriction training (BFR), supersets, drop sets, intraset stretching is some of the training principles you should follow in your workouts. There are enough variations of the advanced techniques so you won’t get bored of them.
3. Add Volume and Intensity
Most people make the mistake of sticking with the same volume and intensity throughout their workouts. Volume is the number of sets you’ll be performing. Intensity, though a little vague, is how much effort you’re going to put in the set.
Changing the number of sets and repetitions every couple of weeks can ignite muscle growth and can add inches to your arms. You should switch between high volume, low intensity and low volume, high-intensity workouts to take your gains to the next level.
4. Target Your Arms from All Angles
Your biceps consist of two heads and your triceps have three heads. There is no one exercise which can target all the heads at the same time. You need to be doing different exercises to target your muscles from different angles.
Your biceps have a long and a short head. The short bicep head is worked when you have a wide grip and the narrow grip works the long head. Overhead exercises while training triceps work the long head while most of the other exercises work the medial and short head.
5. Shock the Muscles
If you have been working out, but don’t see any results, it could be because you’ve hit a plateau. If you do the same thing in every workout, your muscles will get used to them and will stop responding.
Do something new in every workout and keep your muscles guessing. Perform a new exercise, change up the intensity or volume, target your muscles from a different angle or use an advanced training technique to shock your muscles.
6. Eat Big and Be Patient
You don’t build muscle in the gym. You break your muscles in the gym, and they repair and grow bigger while you’re outside the gym. Your diet and nutrition should be on point to speed up your recovery and muscle growth.
Rest is an important aspect of your training. No matter how hard you workout, you won’t see the results until your body is properly rested. You need at least 6-8 hours of sleep every night to see optimal results.
How often do you train your arms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Calum Von Moger Shares Insider Tips and Tricks for Improved Bicep Peaks
Calum Von Moger is back with a new video for fans that goes into almost too much detail about his epic arm workouts.
Biceps are crucial. Bicep peaks are something no self-respecting bicep can survive without. Watch Calum Von Moger’s epic workouts on his YouTube channel where he shares his secrets to building the most insanely shredded biceps in the game. Check out the video above for the episode in full.
When it comes to working hard and finding the right workouts, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. Plus, they have all the knowledge and expertise that you need most. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to professional bodybuilders and those we aspire to be for that sought after advice?
Who better than Generation Iron’s very own Calum Von Moger to teach us about the incredible tricks behind stunning biceps? The man is a living legend and his biceps are beyond reproach. His approach to fitness includes a strict supplement plan and workout plan so his gains never suffer one single day.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/091990
Division
Era
Nationality
Classic Physique
2010
Australian
As one of the biggest names in bodybuilding, Calum’s workout style is unlike anyone else. From his early days in Venice, Calum has become a huge name in bodybuilding and integrates great exercises to round out a complete and effective workout.
About Calum Von Moger
Calum Von Moger was born in Geelong, a small town just outside of Victoria, Australia. Raised with five siblings, his environment was one of activity, discipline, and a real emphasis on nutrition. When he was 14-years old, he began lifting and was hooked. After years of training, he decided to compete in a local show and won his first ever bodybuilding competition. Winning junior and amateur events, he earned his pro card and competed against the best. As injuries began to plague his career, he remained dedicated and bounced back, returning stronger than ever as the fierce competitor he is.
Check out his journey in the Generation Iron Original Film Unbroken: Calum Von Moger here!
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Calum Von Moger Workouts
With an unconventional style of training unlike others, Calum knows just what it takes to put on real size and compete with the best. Let’s take a look at some of these awesome workouts so we can see those gains too.
Day 1 – Chest Day Workout
An excellent video from Gold’s Gym that follows Calum von Moger’s chest routine within the gym.
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Exercises
Sets
Reps
Incline Dumbbell
4
8-10
Flat Dumbbell Fly
4
10-12
Dumbbell Pullovers
4
10-12
Flat Bench
3
8-10
Dips
3
Failure
Day 2 – Back Day Workout
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Exercises
Sets
Reps
Lat Pulldown
4
10-12
Barbell Bent Over Rows
4
8-10
Dumbbell Single Arm Rows
4
8-10
Close Grip Lat Pulldown
4
10-12
Barbell Deadlifts
4
10-12
Day 3 – Shoulder Workout
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Exercises
Sets
Reps
Barbell Standing Press
4
8-10
Seated Barbell Press
4
8-10
Seated Dumbbell Press
4
8-10
Side Lateral Raises
3
Failure
Standing Bent Over Rear Delt Fly
3
10-12
Barbell Shrugs
3
6-12
Day 4 – Leg Workout
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Exercises
Sets
Reps
Leg Extension
5
8-10
Front Squat Machine
5
8-10
Leg Press
4
8-10
Leg Curls
4
12
Standing Smith Machine
4
15
Calf Raises
4
25
Day 5 – Arm Workout
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Exercises
Sets
Reps
Preacher Curls
4
8-10
Barbell Curls
4
8-12
Concentration Curls
4
8-10
Cable Extensions
3
8-10
Lying Skullcrushers
4
8-10
Rope Pulldowns
3
12
Day 7 – Biceps & Tricep Workout
Exercises
Sets
Reps
Close Grip Bench Press
3
8-10
Dumbbell Pullover
4
8-12
Dips
3
Failure
DB Triceps Extensions
3
8-10
If you have trouble following workouts or sometimes find them confusing, don’t worry. Von Moger makes it all extremely clear, easy, and accessible in the video. You get to follow him along through the workout as he does it, so there’s no issue figuring out how he gets it all done. It is kind of a rough workout that is definitely recommended for intermediate level athletes and above.
“I’ve been avoiding the daytime workouts because it’s hot, but there’s still all these gyms closed here,” Von Moger gave as his reasoning for continuing to work out in his garage and backyard instead of shooting a video like he typically would in a gym. This makes the video especially relevant for those of us who feel like we’re stuck in endless quarantine. You can easily lift weights at home and these exercises are easy to do without fancy equipment.
Von Moger also had some advice for people who are just starting out on their own fitness journey.
View this post on Instagram
What’s my advice for someone just starting out in the gym? – Practice good form/technique before trying to take on heavy weights . – Warm up stretch properly before starting, drink plenty of water/bcaas, stay focused don’t get distracted by people or CrossFit . – Prioritize free weights and compound exercises in your program like squats, deadlifts, bench presses, barbell rows, dumbbell curls and presses. These ones help build a strong foundation for you later. If you wanna be big you need to do these ? . – Increase your protein intake, especially after a workout . – And.. enjoy your workouts, have fun, don’t rush. The gains will come it takes time. Just Be patient. It’s a great feeling having muscles.. I recommend them to everyone.
A post shared by ??VON.MOGER (@calumvonmoger) on Aug 27, 2020 at 11:58pm PDT
Calum Von Moger’s Supplementation
Von Moger is a big fan of pre-workout and stretching before working out; he takes almost half an hour in this video to prepare himself for the exercise. This is a great habit to cultivate early because it does make your workouts much safer and more effective while offering a great supplement to start with.
Increasing your protein intake after a workout is another classic Calum Von Moger tip that should definitely be practiced by everyone and a protein powder will greatly benefit you in terms of growth, recovery, and weight management. These are things that literally anyone looking to improve their strength and performance can do, so you should be doing them. They’re not difficult and they form the cornerstones of a successful fitness habit.
Check out our list of the Best Protein Powders and Best Pre-Workouts to get great supplements that will work wonders for your gains!
Wrap Up
Calum Von Moger is a force in the bodybuilding world dedicated to competing and being as big as he can. This workout is great for boosting all your gains and mixed with a proper supplementation routine, you will see great results. Give this workout a try and see what it can do for all your gains so you can look like Calum himself.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*All images and media courtesy of Calum Von Moger Instagram.
How Spider Curls Lead To Those Bigger, More Buff Biceps
Build those bigger biceps for a seriously buff physique with this isolation exercise.
We all want those bigger biceps and know plenty of exercises to help get us there, but one exercise in spider curls may be an elusive one. We all know those popular exercises associated with arm growth being alternating dumbbell curls, concentration curls, barbell curls, and a host of other more popular biceps exercises great for seeing gains. But spider curls have the ability to isolate and really build those bigger, more buff biceps to only aid in that massive physique.
With so many exercises out there, it can often times be hard to choose the right from the wrong- the most efficient one vs. those which will just waste time. But with spider curls, you get an engaging exercise with minimal equipment needed able to provide for a host of gains to make others seriously envy you and your bigger, more buff physique.
Let’s take a look at spider curls and see what this exercise is all about. Form what it is, to muscle worked, the many benefits, and of course, how to perform it, you will be well on your way to seeing those gains you want most. Plus, with the right equipment, there’s no excuse to ever have a bad workout again.
What Are Spider Curls?
Spider curls are an isolation arm exercise with a beginner difficulty level, given the fact it is relatively easy to learn. The only equipment needed is an incline bench and weights, being a barbell or dumbbells. What this exercise can do is really build up strength and size in your biceps, and by isolating them, along with your forearms and other secondary muscles, spider curls give your muscles no choice but to grow. It is best to perform this exercise towards the end of your workout, especially after a heavier lift as this will work to fatigue your muscles further.
Muscles Worked
The spider curl works your biceps and forearms in a way that gives them no choice but to increase in size. The main muscles worked are your biceps brachii, with your brachioradialis, brachialis and forearm flexors getting great secondary work done. Spider curls work to really isolate these muscles to force them to have extra time under tension for that increased growth.
Benefits Of Spider Curls
The benefits of spider curls are hard to ignore, especially when you place these towards the end of your workout. If you are looking for an effective exercise to provide for serious pumps and efficient gains, then spider curls are the way to go.
Benefits of spider curls include:
Increase muscle growth: By working with real weight and increased range of motion, your muscles have no choice but to grow, especially with an increased emphasis on fatiguing them (1).
Better range of motion: Really work for increased time under tension with better range of motion to build muscle and feel like you’re getting great work done (2).
Build better symmetry: Us bodybuilders need the best in terms of muscle symmetry and by working each muscle on its own, you can play with size and build that perfect physique.
Effective finisher workout: For those looking to really push growth and bring your muscles to total fatigue, this is an effective finisher workout, especially after a heavier exercise.
Nice biceps curl variation: This exercise gives you a good excuse to change up the traditional biceps curl exercise.
How To Perform Spider Curls
Here are the steps for performing the spider curl:
Lay on a bench at an incline of around 45-degrees. Your stomach will be pressed against the backrest and the top of the bench will be around arm-pit height.
Take a dumbbell in each hand with your palms facing forward.
When ready, bend your elbows and curl the weight towards your shoulders, really giving a good squeeze at the top.
In a controlled movement, lower back to the starting position.
Repeat for your desired number of reps.
Featured Equipment For Spider Curls
When it comes to building those massive arms, having the right equipment is imperative and can greatly affect all your gains. With the right dumbbells or barbell, you will effectively work those biceps with the spider curl to build those bigger, more buff biceps.
Best Dumbbells: Bowflex SelectTech Dumbbells
Bowflex SelectTech Dumbbells adjust from 5 to 52.5 lbs. and allow for quick switching. With 15 sets of weight in one, the unique dial system works perfectly for convenience.
Bowflex SelectTech Dumbbells offer adjustments from 5-52.5 lbs. with 2.5 increments so you can progress efficiently and have a quality workout. The ability to rapidly switch from one exercise to the next saves you time and space by combining 15 sets of weight into one. The unique dial system works great and totally eliminates the need for many dumbbell sets for better convenience and overall space.
Check out our list of the Best Adjustable Dumbbells for more great products!
Best Barbell: American Barbell 20kg Training Bar
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. This bar is built to last while providing comfort and longevity for all of your goals.
Check out our list of the Best Barbells for more great lifting products!
Wrap Up
Spider curls are the perfect exercise to see increased growth to give you bigger, more buff biceps. At the end of the day, you need an exercise that will be engaging and effective. With so many biceps exercises out there, working to confuse your muscles can be challenging but it is possible. Give spider curls a try and really see how an efficient biceps workout can give you that buff aesthetic others will envy.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Mangine, G. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Pinto, R. (2012). “Effect of range of motion on muscle strength and thickness”. (source)