Build Bigger Biceps: Training Guide To Perfect Your Pythons!

Let's face it-everyone wants bigger 'guns'. Walking around with water-pistols isn't going to turn heads. You want the size, you want the peak... Here's what you need to make those pythons dangerous. Learn more.

Article Summary:
  • You can't change your genetics, but you get the best of what you have.
  • The barbell curl is the staple of any biceps workout.
  • Knowing what type of workout works for you is half the battle.
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    Build Bigger Biceps:
    Training Guide To Perfect Your Pythons!

    Let's face it - everyone wants bigger "guns". Walking around with water-pistols isn't going to turn heads. You want the size, you want the peak... so what's holding you back? Genetics? To a degree. Specific biceps workout for growth? Good possibility! I have good news, and I have bad news.

    Everyone Wants Bigger 'Guns.'
    + Click To Enlarge.
    Everyone Wants Bigger 'Guns.'

    Let's start with the bad news because I think the good news will outweigh the bad. Bad news is that you can't change your genetics. If you have short muscle belly's or long muscle belly's that isn't going to change at all no matter how hard you try. Those are genetics and you are either blessed or screwed.

    If you are screwed, here comes the good news. There are workouts to at least help you put on some nice size gains and add some peak to your biceps. Read through this article and you will be on your way to understanding how to make those pythons dangerous.

    I first want to share with you something I wrote a while back on the biceps to help you first understand the anatomy of the muscle itself. That way you at least are learning a little bit about the human body since you are working on perfecting it.

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    Biceps Brachii

      The biceps brachii is given the name biceps because it has two heads, and brachii comes from the Latin word for arm.

      The short head of the biceps attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus, and attaches on the scapula at the supraglenoid tubercle.

      Distally, biceps attaches to the radial tuberosity. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis.

      The biceps brachii is a muscle on the upper arm that acts to flex the elbow. Since the biceps is attached to the radial tuberosity, this bone can rotate which allows the biceps to also supinate the forearm.


    Brachialis

      It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.

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      The brachialis is the main flexor of the forearm.


    Pronator Teres

      It arises from the distal end of the medial humerus and the medial part of the ulna. From there it inserts into the lateral side of the radius.

      The job of the pronator teres is to pronate at the forearm and to also flex the forearm at the elbow.


    Biceps Exercises


    Click To Enlarge.
    Barbell Curl.
    Video : Windows Media

      Something you want to remember is to maintain proper form throughout each movement. If you find yourself swaying back and forth to throw the weight up, it's too heavy and you need to drop it down a little. A little cheating here and there on the last rep or so is ok, but when you're swaying on rep one you have problems.

      Another important thing to remember is to visualize the muscle working. Create a good mind-muscle connection and visualize the muscle contracting and lengthening. If you can't feel the muscle working then your form is not correct. When in doubt, ask a personal trainer or someone around you to watch your form to make sure you have the movement down correctly.


    Workouts

      The key to building bigger biceps is to incorporate a variety of exercises to hit the muscle different ways. You always want to keep the muscle guessing because just like everything else, your muscles will adapt to a certain workout or exercise and will not stimulate the fibers in a way that will make them want to grow.

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    About The Author

    Matt Weik, CSCS

    Matt Weik, CSCS

    Matt graduated from Penn State with a degree in Kinesiology. He is a fitness expert, strength and conditioning specialist, and sports nutritionist.

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