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BICEPS - Exercises to increase their mass

TRAINING FOR THE MASS OF BICEPS
not can change its shape, but may develop up to the one you are genetically predisposed.

Curl up with rocker
4 sets of 8-10 reps I
(WITH GRADUAL INCREASE OF PAY FOR EACH next set)
One of the best exercises for the mass present in the repertoire of every bodybuilder. I personally use a fairly high load up to six plates of 11 kg last September When you use a very heavy load is given perhaps a little push (cheating) is like the forced reps when your muscles give up, and then provides them with a little help, but if you start to lift the barbell with clear momentum using legs, region lumbar and trapezius, know that you're losing your time and going to meet the risk of injury.

standing dumbbell curls
The 4 sets of 8-10 repetitions
(WITH GRADUAL INCREASE OF LOAD)
Another good exercise with free weights for the development of mass. Some bodybuilders do alternating curls, but when the goal is the growth I think that the variant is more effective than bilateral. Raise the dumbbells with your elbows property, palms forward and avoid resorting to outbursts. As with the barbell curl, again gradually increasing the load of 38 kg and ending with dumbbells, but be careful you do your workout, not mine! I train for a long time and it took me several years to be able to use a load like that without compromising technique. Almost anyone can lift 38 kg in the dumbbell curl, but the question is: "I can do the same while maintaining an impeccable technique?". What matters is not the load that I use, but how can you raise.

Peak working for biceps

Scott Curl the dumbbell
UNILATERAL September 4 of 8 reps
(WITH GRADUAL INCREASE OF LOAD)
This type of curl can lock the elbow in place and so to reach full peak contraction the top position. Most of Scott benches are adjustable so you can position the elbow at 45 or 90 degrees (vertical). I use the angle to 90 degrees because I get a greater stretch of the muscles, it is easier to keep the elbow still and the top position of the forearm is not vertical so your biceps remain in tension throughout the movement.

Scott Curl the cable
September 4 UNILATERAL of 10-12 repetitions I
(WITH GRADUAL INCREASE OF LOAD)
The performance is like that of the Scott curl with dumbbells, the only difference is that using the cable you get a smoother, more continuous tension throughout the movement and the angle of resistance and shift.

of Concentration for biceps

Curl concentration
September 4 UNILATERLAI of 10-12 repetitions I
(WITH GRADUAL INCREASE OF LOAD)
I exercise the old fashioned way, or sitting on the bench, with the bust flexed and the elbow resting on the inside of the thigh. With a slow and controlled, you have a feeling of total concentration and the full awareness of muscular work. Remember to complete the negative phase of the movement at a rate of execution as controlled.

singles Cable Curl Standing
September 4 UNILATERAL of 10-12 repetitions I
(WITH GRADUAL INCREASE OF LOAD)
Use a cable down and the handle bracket and flex the arm across the body as in the concentration curl. Concentrate on the muscles and used a slow pace of implementation in order to get the same feeling of total control over the entire range of motion.

source: muscle-fitness.it