Zenos
April 24th, 2015, 02:48 PM
Ok here's something I recently learnt about on how to fill in the gap between the bicep and the forearm that appears when you flex the bicep.
Hi Joseph,
Have you ever noticed the length of the biceps appears to be longer and how there seems to be little or no gap between the biceps and elbow on champion bodybuilders?
Well then, the following methods may be of great interest to you…
Undefeated bodybuilder and National Weightlifting Champion, John C. Grimek, offers some valuable secret training information on how build strength and size in these areas.
=======================
“Perhaps one of the best exercises for activating the lower section of the biceps is to lie prone (face down) on either a flat or low incline bench that is high enough to allow the arms to hang free while holding a weight.
The weight does not have to be as heavy as that used in a regular curl, but sufficient to provide the biceps with enough resistance to make them work.
In this exercise a barbell is to be favored over dumbbells, and you’ll agree when you try the exercise.
Although use whatever weight you find gives you the most exercise for the amount of energy you put out.
During this exercise the arms must be kept stationary at the sides for best results.
But once the weight passes the parallel position, the elbows should be allowed to come front or be raised.
The purpose of this is to achieve the utmost contraction in the biceps.
The weight is then returned slowly to the starting position, followed by a slight pause before the exercise is repeated.
I repeat, the pause is necessary to extend the biceps fully and then the curl must be slow and deliberate and devoid of any fast heaves.
This is the only way the biceps in this area can be developed to fill out that elbow gap.
And when there is less gap in the elbow crook, the biceps will have greater volume and look much bigger…and they will be bigger!
Dumbbells are also very effective in certain movements in lengthening the biceps muscle.
This will depend on the way the dumbbells are gripped.
The most effective manner is to grip the dumbbells with the palms facing each other and the thumbs up.
However, in any exercise, the action must be slow and the curls must be started from a dead start.
Hold a dumbbell in each hand, palms facing each other and perform six to eight curls slowly.
Use a weight that will provide the biceps and forearms with sufficient resistance but not so much as to cause you to swing the bells or perform cheating curls.
Keep the biceps and forearm fully tensed during this time and you’ll find that within six or eight repetitions your forearms and biceps will ache.
Do only enough to congest the working muscles…further efforts will not be necessary.
I might also add that some curling movements will help if you will remember to start the exercise from a dead start and curl the weight slowly.
But exercises such as chinning with the palms of the hands turned away from you is better than with the palms facing you for filling out that elbow gap.
And all forms of rowing movements are also helpful.
Half curls from full extension to a parallel postion with cables that have been shortened to increase the tension, are also excellent.
Curling with elbows fixed over an incline bench or a table is another fine exercise for closing up that elbow gap.
All forms of cleaning and snatching movements are very good too.
In fact, as I mentioned before, almost any exercise that bends the arm reacts upon the biceps, but to be effective the movement must be done slowly and started from a full extended position.
As to repetitions and sets, I’d like to suggest that you work the biceps until they are fully congested regardless of how many repetitions or sets are needed to accomplish this.
Once this state of complete congestion is achieved, further exercise is not necessary.
But bear in mind, however, that only through deliberate, deadstart curls can you hope to activate and develop the lower ends of the biceps that will fill out that gap in the elbow.
This is the only way.
Swinging curls are helpful in congesting the upper mass of the biceps, but are useless in working the lower area where this gap is.
Try some of the exercises mentioned here and see if you don’t get more volume to your biceps and have less gap in the elbows.”
=======================
There you have it, Joseph, sage advice from the legendary John Grimek, himself.
Add a few of these principles and exercises to your training and see how bigger and stronger your arms will become.
Until the next time…
Yours for greater strength,
Bill Hinbern
Hi Joseph,
Have you ever noticed the length of the biceps appears to be longer and how there seems to be little or no gap between the biceps and elbow on champion bodybuilders?
Well then, the following methods may be of great interest to you…
Undefeated bodybuilder and National Weightlifting Champion, John C. Grimek, offers some valuable secret training information on how build strength and size in these areas.
=======================
“Perhaps one of the best exercises for activating the lower section of the biceps is to lie prone (face down) on either a flat or low incline bench that is high enough to allow the arms to hang free while holding a weight.
The weight does not have to be as heavy as that used in a regular curl, but sufficient to provide the biceps with enough resistance to make them work.
In this exercise a barbell is to be favored over dumbbells, and you’ll agree when you try the exercise.
Although use whatever weight you find gives you the most exercise for the amount of energy you put out.
During this exercise the arms must be kept stationary at the sides for best results.
But once the weight passes the parallel position, the elbows should be allowed to come front or be raised.
The purpose of this is to achieve the utmost contraction in the biceps.
The weight is then returned slowly to the starting position, followed by a slight pause before the exercise is repeated.
I repeat, the pause is necessary to extend the biceps fully and then the curl must be slow and deliberate and devoid of any fast heaves.
This is the only way the biceps in this area can be developed to fill out that elbow gap.
And when there is less gap in the elbow crook, the biceps will have greater volume and look much bigger…and they will be bigger!
Dumbbells are also very effective in certain movements in lengthening the biceps muscle.
This will depend on the way the dumbbells are gripped.
The most effective manner is to grip the dumbbells with the palms facing each other and the thumbs up.
However, in any exercise, the action must be slow and the curls must be started from a dead start.
Hold a dumbbell in each hand, palms facing each other and perform six to eight curls slowly.
Use a weight that will provide the biceps and forearms with sufficient resistance but not so much as to cause you to swing the bells or perform cheating curls.
Keep the biceps and forearm fully tensed during this time and you’ll find that within six or eight repetitions your forearms and biceps will ache.
Do only enough to congest the working muscles…further efforts will not be necessary.
I might also add that some curling movements will help if you will remember to start the exercise from a dead start and curl the weight slowly.
But exercises such as chinning with the palms of the hands turned away from you is better than with the palms facing you for filling out that elbow gap.
And all forms of rowing movements are also helpful.
Half curls from full extension to a parallel postion with cables that have been shortened to increase the tension, are also excellent.
Curling with elbows fixed over an incline bench or a table is another fine exercise for closing up that elbow gap.
All forms of cleaning and snatching movements are very good too.
In fact, as I mentioned before, almost any exercise that bends the arm reacts upon the biceps, but to be effective the movement must be done slowly and started from a full extended position.
As to repetitions and sets, I’d like to suggest that you work the biceps until they are fully congested regardless of how many repetitions or sets are needed to accomplish this.
Once this state of complete congestion is achieved, further exercise is not necessary.
But bear in mind, however, that only through deliberate, deadstart curls can you hope to activate and develop the lower ends of the biceps that will fill out that gap in the elbow.
This is the only way.
Swinging curls are helpful in congesting the upper mass of the biceps, but are useless in working the lower area where this gap is.
Try some of the exercises mentioned here and see if you don’t get more volume to your biceps and have less gap in the elbows.”
=======================
There you have it, Joseph, sage advice from the legendary John Grimek, himself.
Add a few of these principles and exercises to your training and see how bigger and stronger your arms will become.
Until the next time…
Yours for greater strength,
Bill Hinbern