As men age, maintaining and building muscle mass becomes increasingly challenging due to physiological changes such as decreased testosterone levels and reduced muscle protein synthesis. However, targeted resistance training can effectively counteract these effects, promoting muscle hypertrophy and strength gains even beyond the age of 35.
This article outlines seven scientifically-backed bicep exercises designed to maximize muscle growth for men aged 35 and above.
Understanding Bicep Anatomy
The biceps brachii consists of two heads: the long head and the short head. Both heads originate from the scapula and insert into the radius, facilitating elbow flexion and forearm supination. Additionally, the brachialis and brachioradialis muscles assist in elbow flexion and contribute to the overall appearance of the upper arm. Effective bicep training should target all these muscles to ensure balanced development and functional strength.
1. Concentration Curls
Concentration curls are an isolation exercise that emphasizes the short head of the biceps. By performing the movement with the elbow braced against the inner thigh, this exercise minimizes shoulder involvement, allowing for maximal bicep activation. An electromyographic (EMG) analysis by the American Council on Exercise found that concentration curls elicited significantly higher biceps activation compared to other common bicep exercises.
Execution:
- Sit on a bench with your legs spread.
- Hold a dumbbell in one hand, resting your elbow against the inner thigh.
- Curl the dumbbell towards your shoulder, focusing on contracting the biceps.
- Lower the weight slowly to the starting position.
Recommendation:
- Perform 3–4 sets of 10–12 repetitions.
2. Incline Dumbbell Curls
Incline dumbbell curls target the long head of the biceps by placing the arms behind the torso, creating a greater stretch during the movement. A study comparing preacher and incline curls found that incline curls resulted in significantly more growth in the upper portion of the biceps.
Execution:
- Set an incline bench to a 45–60-degree angle.
- Sit with your back against the bench, holding dumbbells in each hand.
- Allow your arms to hang straight down.
- Curl the weights towards your shoulders, keeping your elbows stationary.
- Lower the weights slowly to the starting position.
Recommendation:
- Perform 3–4 sets of 8–10 repetitions.
3. Preacher Curls
Preacher curls isolate the biceps by eliminating momentum and placing the muscle under constant tension. This exercise is particularly effective for targeting the lower portion of the biceps. Research indicates that preacher curls elicit greater growth in the lower biceps compared to incline curls.
Execution:
- Sit on a preacher bench, resting your upper arms on the pad.
- Hold an EZ-bar or dumbbells with an underhand grip.
- Curl the weight towards your shoulders, focusing on bicep contraction.
- Lower the weight slowly to the starting position.
Recommendation:
- Perform 3–4 sets of 10–12 repetitions.
4. Hammer Curls
Hammer curls target the brachialis and brachioradialis muscles, contributing to overall arm thickness and strength. By using a neutral grip, this exercise reduces strain on the wrists and emphasizes the forearm muscles. EMG studies have shown that hammer curls effectively activate these muscles, making them a valuable addition to any bicep training regimen.
Execution:
- Stand upright, holding dumbbells at your sides with a neutral grip (palms facing each other).
- Curl the weights towards your shoulders, keeping your elbows close to your body.
- Lower the weights slowly to the starting position.
Recommendation:
- Perform 3–4 sets of 10–12 repetitions.
5. Chin-Ups
Chin-ups are a compound exercise that primarily targets the biceps and upper back muscles. Using an underhand grip emphasizes bicep activation. Studies have demonstrated that chin-ups produce significant biceps engagement, making them an effective bodyweight exercise for arm development.
Execution:
- Grasp a pull-up bar with an underhand grip, hands shoulder-width apart.
- Hang with your arms fully extended.
- Pull yourself up until your chin is above the bar, focusing on bicep contraction.
- Lower yourself slowly to the starting position.
Recommendation:
- Perform 3–4 sets of as many repetitions as possible, aiming for 8–12 reps per set.
6. Barbell Curls
Barbell curls are a fundamental exercise for building overall bicep mass. By allowing the use of heavier weights, they stimulate muscle growth effectively. However, it’s essential to maintain proper form to prevent shoulder involvement and maximize bicep activation. EMG analyses suggest that while barbell curls are effective, exercises like concentration curls may offer superior biceps isolation.
Execution:
- Stand upright, holding a barbell with an underhand grip, hands shoulder-width apart.
- Curl the barbell towards your shoulders, keeping your elbows stationary.
- Lower the barbell slowly to the starting position.
Recommendation:
- Perform 3–4 sets of 8–10 repetitions.
7. Cable Curls
Cable curls provide constant tension throughout the range of motion, leading to increased time under tension—a critical factor for muscle hypertrophy. This exercise allows for various grip positions, targeting different parts of the biceps. Research indicates that exercises maintaining continuous tension, like cable curls, can enhance muscle growth.
Execution:
- Attach a straight or EZ-bar to the low pulley of a cable machine.
- Stand facing the machine, holding the bar with an underhand grip.
- Curl the bar towards your shoulders, focusing on bicep contraction.
- Lower the bar slowly to the starting position.
Recommendation:
- Perform 3–4 sets of 10–12 repetitions.
Training Considerations for Men 35+
Volume and Frequency
As men age, recovery capacity may decrease, necessitating adjustments in training volume and frequency. A study on older adults found that performing 12 sets per week per muscle group optimized hypertrophy without overtraining. It’s advisable to train biceps 2–3 times per week, allowing at least 48 hours of recovery between sessions.
Intensity and Load
Both high-load and low-load resistance training can effectively stimulate muscle growth, provided exercises are performed to near failure. This approach ensures maximal muscle fiber recruitment, essential for hypertrophy.
Recovery and Nutrition
Adequate rest and proper nutrition are crucial for muscle recovery and growth. Ensuring sufficient protein intake and sleep supports muscle protein synthesis and overall recovery processes.
Conclusion
Building bicep muscle mass after 35 is achievable through targeted exercises that emphasize both the long and short heads of the biceps, as well as the supporting muscles. Incorporating a variety of movements, focusing on proper form, and allowing adequate recovery can lead to significant improvements in arm strength and appearance.
Key Takeaways
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.