Florida Agenda

Whether you are the long and lean type or a compact bear-tank, you’ve got to admit that a great set of guns (arms) will capture just about everyone’s attention. Now that summertime is upon us, its time to flex and bulge with the best of them. This week let’s devote a little time to strengthening and building biceps, the front of the upper arms.

Some muscle groups such as back and chest need to be exercised with many movements, some others with a few. For building biceps, the curl is just about the only exercise you can do, and it’s all you really need for mounds of upper-arm power. The four exercises I refer to this week comprise a thorough biceps workout.

I like to superset biceps with triceps and shoulders on the same day, twice a week, with three days rest between workouts. I also like to work biceps along with chest. I try not to do back and biceps on the same day because when you work back really hard (with four or five movements) you are already blasting biceps pretty well.

The front barbell curl is perfect for taking the biceps through their full range of motion. Stand grasping a barbell or EZ curl bar palms up in front of the thighs. Proceed to curl the bar up until the biceps meet your forearms. Pause, squeeze the positive upper contraction extra hard, then lower in a slow deliberate manner to starting position to get the benefit of the negative phase of the movement. Perform three sets of eight to twelve repetitions. Make sure to stretch your biceps between each set. Stretching between sets during any weight training session will aid recovery and speed growth by bringing extra blood to tired stressed muscle fibers.

Standing dumbbell curls are great for exercising each biceps separately. Stand grasping a dumbbell palm forward in the right hand. Proceed to curl the weight up until biceps meets forearm. Pause, squeeze the contraction, and then slowly lower to starting position. Perform eight to twelve reps, and then switch the weight to the left hand for another set. Perform three sets with each arm. Don’t be surprised if one biceps is stronger or bigger than the other, this exercise will help promote symmetry and allow the weaker muscle to catch up.

Concentration dumbbell curls allow you to isolate each biceps and make it work hard without the help of the other muscle groups. Kneeling on the left knee, grasp a dumbbell palm up in the right hand just off the floor, elbow against the inner right thigh. Proceed to curl the weight up until bicep meets forearm. Squeeze and pause, then lower to starting position slowly. Perform eight to twelve reps, and then switch the weight to the left hand for another set kneeling on the right knee. Perform three sets with each arm. Isometric presses allow you to stretch, work and pose at the same time! Standing, curl the right arm to a 90-degree angle, then grasp the wrist with the left hand. Press down with the left hand while the right hand pushes up, feeling the biceps contract. Hold for 20 seconds, then release. Perform five repetitions, then swap arms. Biceps are always fun to work because as the smallest muscle group of the anterior upper body, they are naturally going to show results easier and quickly. Always pay attention to form and don’t overdo the amount of weight.

I hope this basic routine will light a fire under your summer workouts and keep you armed and ready for all the season’s fun.

For more workout tips contact TrainerTomB@aol.com.

Tom Bonanti

By Tom Bonanti

Over the past few weeks, I have received several requests from clients and avid readers of Mark Magazine and the Florida Agenda to write a column on how to get bigger biceps. Since biceps are the smallest muscles of the anterior upper body, they are the easiest to work and develop almost immediately. They are also a favorite to show off and flex, not that anyone I know would ever be into such a shallow display of vanity. Anyway, here’s the lowdown on how to get bulging beefier biceps by Christmas!

First, if you want to put on size, do free-weight exercises. Using barbells, E-Z curl bars, and dumbbells will give you a better chance to take your biceps through their full range of motion

and fill out the muscle bellies. Hit biceps twice a week employing three different exercises using 3-4 sets of 8-12 reps.

Second, I never work biceps on the same day that I work the back, because by the time you’ve really exhausted lats and traps, etc. you’re not going to give biceps your all. Try working shoulders with biceps because neither muscle group suffers with that combination.
Third, make sure to lift using proper form as with training any muscle group, to prevent injury. Don’t try to lift too much weight or do too many reps.
Fourth, stretching helps bring out the separation and detail in a muscle beside being great for your whole body. Stretch briefly before your workout, periodically between sets, and always afterward.

Here are four sure-fire bicep exercises.

Standing barbell curls are the king of all bicep-building exercises. With you feet hip width apart and your knees slightly bent, take a shoulder width grip on a barbell or E-Z curl bar and then fully extend both arms in front of you. Keep your abs tight and back straight. When you start the exercise use a hinge motion, keeping the areas from your shoulders to your elbows locked so that the only movement taking place is from your elbows to your wrists. Bring the weighted bar up to your chest, and then return the weight along the same path in one smooth, continuous motion. Perform this exercise without rocking or swinging your shoulders and back. This exercise is a sure way to take bi’s through their full range of motion.

Alternate dumbbell curls allow you to give each bicep its due. Perform the movement sitting erect on a bench and first curling one dumbbell up to your chin; then, as you lower it, curl the other arm. Lower slowly and don’t swing the weights up with any added motion.

Preacher or Scott curls are my favorite way to isolate bi’s. Adopt a position with your arms over a preacher (Scott) bench. Hold either a barbell or a pair of dumbbells. Curl up to the chin, and then lower slowly – without bouncing or jerking.

Under-grip close-hand chin ups are a terrific biceps building exercise with a difference. Instead of the arm moving from the body, your body gets curled toward the arm. Grasp an overhead horizontal bar with an under grip so that your pinkies are 6-12 inches apart. Start from “dead hang” position with arms entirely straight, pull upwards until your chin is above the bar.

There you have it – the ammo you need to load those guns to the max! For more tips on how to develop bigger arms, contact TrainertomB@aol.com.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com Facebook: TrainerTomB. www.pumpnincgym.com