2 Explosive Exercises That Will Give You Wider Biceps Faster

When it comes to building impressive biceps, size and width are often the most coveted attributes. Many fitness enthusiasts strive for that “peak” look, but equally important is the biceps’ overall width, which contributes to the arm’s fullness and visual impact. This article will delve into two explosive exercises that can help you achieve wider biceps faster, backed by scientific evidence and expert opinions.

Why Focus on Bicep Width?

The biceps brachii is a two-headed muscle consisting of the long head and the short head. While both heads contribute to overall arm size, the short head, located on the inner part of the arm, plays a crucial role in developing bicep width. By targeting the short head more effectively, you can achieve a fuller, wider appearance.

The Role of Muscle Anatomy

Understanding muscle anatomy is key to developing targeted training routines. The short head of the biceps is activated more during exercises where the arms are positioned in front of the body, such as during preacher curls or spider curls. These exercises ensure a more isolated contraction, promoting hypertrophy (muscle growth) specifically in the short head.

Exercise 1: Preacher Curl

The preacher curl is a staple in bicep workouts, known for its ability to isolate the biceps and minimise the involvement of other muscles. This exercise is particularly effective in targeting the short head of the biceps, contributing significantly to bicep width.

How to Perform Preacher Curls

1. Set Up: Adjust the preacher bench so that your upper arms rest comfortably on the pad. Your armpits should align with the top of the pad.
2. Grip: Hold a barbell or EZ curl bar with an underhand grip (palms facing up), shoulder-width apart.
3. Curl: Begin with your arms extended and slowly curl the weight towards your shoulders, squeezing the biceps at the top of the movement.
4. Lower: Slowly lower the weight back to the starting position, maintaining control throughout the movement.
5. Repetitions: Aim for 3-4 sets of 8-12 reps.

Scientific Backing

A study published in the Journal of Strength and Conditioning Research found that the preacher curl elicited a significant activation of the biceps brachii, particularly the short head . The study highlighted that exercises involving a fixed elbow position, like the preacher curl, are highly effective in isolating the biceps and promoting muscle hypertrophy.

Tips for Maximising Results

• Full Range of Motion: Ensure you fully extend your arms at the bottom of the movement and contract fully at the top to maximise muscle fibre recruitment.
• Controlled Movement: Avoid using momentum by performing the exercise slowly and deliberately.
• Progressive Overload: Gradually increase the weight as your strength improves to continually challenge the muscles and promote growth.

Exercise 2: Spider Curl

Spider curls are another highly effective exercise for targeting the short head of the biceps. This exercise places the arms in a position that maximises the contraction of the biceps, particularly the short head, thus promoting increased width.

How to Perform Spider Curls

1. Set Up: Lie face down on an incline bench, with your chest supported and arms hanging straight down.
2. Grip: Hold a pair of dumbbells with an underhand grip, shoulder-width apart.
3. Curl: Curl the weights up towards your shoulders, keeping your upper arms perpendicular to the floor.
4. Squeeze: Squeeze the biceps at the top of the movement for a second.
5. Lower: Lower the weights back down in a controlled manner.
6. Repetitions: Aim for 3-4 sets of 8-12 reps.

Scientific Backing

Research in the European Journal of Applied Physiology found that the spider curl is highly effective for isolating the biceps brachii, especially the short head . The study indicated that the position of the arms during the spider curl leads to maximal short head activation, making it an excellent exercise for enhancing bicep width.

Tips for Maximising Results

• Proper Form: Maintain a stable body position on the bench and avoid swinging the weights.
• Contraction Focus: Concentrate on squeezing the biceps at the top of the movement to ensure maximal muscle activation.
• Varied Grip: Experiment with different grips (narrower or wider) to slightly alter the muscle recruitment and keep the muscles challenged.

Incorporating the Exercises into Your Routine

To maximise the benefits of preacher curls and spider curls, consider incorporating them into your bicep training routine strategically. Here is a sample workout plan:

Sample Bicep Workout Plan

1. Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
2. Preacher Curls: 4 sets of 10 reps
3. Spider Curls: 4 sets of 10 reps
4. Hammer Curls: 3 sets of 12 reps (to target the brachialis and brachioradialis for overall arm development)
5. Concentration Curls: 3 sets of 12 reps (to isolate and peak the biceps)

Rest and Recovery

• Rest Between Sets: 60-90 seconds to allow for partial recovery and maintain intensity.
• Rest Days: Ensure at least 48 hours between bicep workouts to allow for muscle recovery and growth.

Nutritional Support for Muscle Growth

Training alone is not enough to achieve significant muscle growth. Proper nutrition plays a vital role in muscle hypertrophy. Here are some key nutritional tips:

Protein Intake

Protein is essential for muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day . High-quality protein sources include lean meats, fish, eggs, dairy products, and plant-based proteins like beans and lentils.

Carbohydrates

Carbohydrates provide the energy needed for intense workouts. Complex carbohydrates such as whole grains, vegetables, and fruits should be included in your diet to sustain energy levels during training.

Fats

Healthy fats support hormone production and overall health. Include sources like avocados, nuts, seeds, and olive oil in your diet.

Hydration

Staying hydrated is crucial for muscle function and recovery. Aim to drink at least 3-4 litres of water daily, more if you are engaging in intense exercise.

The Importance of Progressive Overload

Progressive overload is the gradual increase of stress placed on the muscles during training. This can be achieved by increasing the weight, repetitions, or sets over time. It is essential for continuous muscle growth and adaptation.

Implementing Progressive Overload

• Increase Weight: Gradually add more weight to your exercises as your strength improves.
• Increase Reps: Aim to complete more repetitions with the same weight before increasing the weight.
• Increase Sets: Add additional sets to your routine to increase the total volume of work.

Avoiding Common Mistakes

To maximise the effectiveness of preacher curls and spider curls, avoid these common mistakes:

Using Too Much Weight

Using excessively heavy weights can compromise form and increase the risk of injury. Focus on using a weight that allows for controlled, full-range movements.

Incomplete Range of Motion

Ensure you are fully extending and contracting your biceps during each repetition. Partial reps can limit muscle activation and growth.

Neglecting Other Muscle Groups

While targeting the biceps is essential for achieving wider arms, ensure you are also training other muscle groups to maintain overall balance and proportion.

Conclusion

Incorporating preacher curls and spider curls into your bicep training routine can significantly enhance bicep width, contributing to a fuller and more impressive arm appearance. Backed by scientific research, these exercises effectively target the short head of the biceps, promoting hypertrophy and muscle growth. Remember to focus on proper form, progressive overload, and adequate nutrition to maximise your results.

By following the guidelines and tips provided in this article, you can accelerate your journey towards wider, more muscular biceps.

Bibliography

1. Wakahara, T., Miyamoto, N., Sugisaki, N., Murata, K., Kanehisa, H., & Kawakami, Y. (2013). Association between regional differences in muscle activation in one session of resistance exercise and in muscle hypertrophy after resistance training. European Journal of Applied Physiology, 113(5), 1251-1261.
2. Oliveira, L. F., Matta, T. T., Alves, D. S., Garcia, M. A., & Vieira, T. M. (2009). Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls. Journal of Sports Science and Medicine, 8(1), 24-29.
3. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384.

Key Takeaways Table

This structured and scientifically backed approach will help you achieve your goal of wider biceps more efficiently and effectively. Happy training!

This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.