DEFINING MOMENTS

DEFINING MOMENTS
Biceps tend to be an ego muscle.ask somebody to show his muscle and he’s most likely to flex his bi’s.But while big,full and shapely biceps are impressive,bodybuilders also have to be concerned with qualitySuch as biceps definition and separation . size alone isn’t enough visually , this involve three things:
a)a clean line of separation between the two biceps heads ; b)separation and definition between the biceps , brachialis , triceps and deltoids ; and c) being lean enough so the muscle detail is clearly visible.As for the training requirement to develop this sort of muscular separation and definition , once again ,
I believe there are three keys:
1)VERRY STRICT CURLS,such as cable, preacher and machine curls with which you achieve maximum isolation , full range of movement and continuous tension, Should be included in very
Workout . Do these with a relatively light weight so you can work through a full range of motion
for 12-15 strict reps with a pause at the top of the movement to elicit a full peak contraction .
2)TRAINING THE BICEPS FROM A VARIETY OF ANGELS.
To achieve this , I suggest performing not just standard barbell and dumbbell curls but also hammerCurls , incline curls , concentration curls and cable curls , where you curl the handle across your body.
3)SUPINATING THE WRIST.Besides curling and lifting the arm , the biceps helps supinate the
Wrist – that is,turn the thump up and out. If you flex your biceps and then supinate your wrist ,you’llSee get and additional contraction . then same thing happens when you supinate the wrist when curling
Which in turn leads to better definition and separation . dumbbell and cable curls lend themselves best To supinating curls . the aforementioned exercises should generally be performed towards the end of your biceps workout , after your heavier mass-and strength training moves .they can also be done in aseparate exercise session if your programme alternates heavy and light workout to emphasise both Size and detail in the biceps.

PEAK PLAN

EXERCISE SETS REPS

Barbell curl 4 6-10
EZ-bar 3 12-15
Dumbbell hammer curl 3 12
Cable concentration 4 10