Building Bulging Biceps建筑胀二头肌

No-one has a perfectly balanced body with each muscle group complementing the all the others.没有一个人有一个完美的平衡机构，每个肌肉群补充了所有其他的。 To earn such a title is evidence of a long and consistent journey through years of good nutrition and great training.获得这样一个标题的证据表明，长期和一贯的旅程经过多年的良好的营养和巨大的培训。 Everyone has some dominant body-parts that respond well to training and grow easily while other muscle groups are stubborn requiring an intense and strategically implemented plan of attack to see even small results.每个人都有一些主要机构，应对部分以及培训和成长很容易，而其他肌肉群的顽固需要密集和战略实施计划的攻击看到即使是小规模的结果。 We are all so different and today we are talking about Biceps.我们都如此不同，今天我们所谈论的二头肌。 I have had clients who have never trained before and have walked into the gym with a decent set of guns.我有客户谁从来没有受过训练的面前，并走进健身房象样的枪支。 For this they can thank their parents.为此，他们可以感谢他们的父母。 Then I have had other clients who have built magnificent physiques but have had to endure extra torture to bring up lagging Biceps.然后我有其他客户谁已建立宏伟的体质，但不得不忍受额外的酷刑，使落后的二头肌了。 They can also thank (or curse) their parents for this.他们还可以感谢（或诅咒）他们的父母的。 This happens with all muscle groups but there is always a way to beat it.这种情况与所有肌肉群，但总是有一种战胜它。 Make a plan.做一个计划。 Never ever give up…永远不会放弃...

Plan of Attack计划的攻击

Know the functionality and main movement patterns of the Biceps:知道的功能和主要活动方式的二头肌：

1. 1 。 Angle of Greatest Stretch - this is the most important one and is often missed during a workout.角的最伟大的张力-这是最重要的，而且往往错过了在锻炼。 Big mistake.铸成大错。 Arnold knew about it and look what it did for him!阿诺德知道它，并期待它没有为他！ The position is where you have your arm behind your body.的立场是如果您的手臂后面你的身体。 This is achieved during an Incline DB Curl when you are seated at 45º or lower and perform strict bicep curls keeping the upper arm perpendicular to the floor.这是在实现数据库倾斜卷曲当你坐在45度或更低，并执行严格的二头肌卷发保持上臂垂直于地面。 In this position the muscle fibers are pulled the maximum distance apart and the biceps is stimulated all the way along from origin to insertion causing maximum muscle fiber damage and therefore growth.在这个位置的肌肉纤维退出的最大距离和刺激二头肌是所有沿线的方式从原产地插入造成最大的肌纤维损伤，因此增长。

2. 2 。 Angle of Greatest Contraction - this one is also important but is too often the focus of bicep workouts.角的最伟大的收缩-这也很重要，但常常是重点二头肌训练。 The position is when you have your arm in front of your body during an exercise such as a Preacher Curl.的立场是当你有你的胳膊在前面的你的身体在运动，如传教士卷曲。 At this angle the muscle fibers aren’t fully stretched at the bottom of the movement…在这个角度的肌纤维没有得到充分伸展底部的运动...

3. 3 。 Neutral Grip to Pronated Grip (ie palm facing in twisting slowly to palm facing up) - the bicep doesn’t just cause elbow flexion (a normal curling action) but also rotates the thumb outwards where a full contraction is achieved.中性至Pronated握握（即棕榈油面临的扭动慢慢棕榈油面对） -的二头肌并不只是事业屈肘（正常冰壶行动） ，而且还轮流拇指向外有充分收缩的目的。 If you add this small, twisting motion during a bicep curl then you are utilizing the full action of the biceps creating maximum stimulation.如果您添加这个小，扭曲的议案在二头肌曲则是利用充分的行动创造最大的二头肌刺激。

4. 4 。 Neutral Grip (Hammer Grip) - performing curls with the palm facing in emphasizes the brachialus (outside of upper arm), the brachioradialus (the long, thick part of the forearm running from the inner elbow to the base of the thumb) and the long head of the biceps.中性握（握锤） -表演卷发的棕榈油面临强调b rachialus（以外的上臂）中， b rachioradialus（长，厚的一部分，从前臂内侧肘基地拇指）和长期负责二头肌。 This will give your arms more thickness and make them more complete.这将使你的武器更多的厚度，使之更加完整。

5. 5 。 Reverse Grip Back Exercises - bicep mass isn’t created performing concentration curls.反握回练习-二头肌质量不集中造成不良的卷发。 It is a direct result of regularly and intensely pounding away at heavy, compound back exercises.这是一个直接结果，定期和激烈的碰撞在沉重的以外，复合回来演习。 Perform Reverse Grip Chin-ups, Reverse Grip Lat Pulldowns, Reverse Grip Barbell Rows and your arms will grow at a far greater rate than if you were to rely on specific bicep work alone.执行反握进公司，反握叻Pulldowns ，反握杠铃行和你的武器将增长远远高于如果你是依赖于具体的二头肌单独工作。 It allows your biceps with help from your back muscles to lift a mountain of weight safely.它可以让你的二头肌的帮助下从您背部的肌肉，以解除山区的重量安全。

6. 6 。 Shoulder Flexion - one of the first things that you are taught when training biceps is to keep your elbows locked against the side of your body.肩关节屈曲之一-第一件事，你当教授的训练二头肌是让您的胳膊肘锁方对您的身体。 This is to minimize the involvement of the anterior and lateral deltoid (front and side of the shoulder) so that the biceps is fully isolated and fatigued.这是为了最大限度的参与和横向前三角肌（前一侧的肩膀） ，以便二头肌完全孤立和疲惫。 Most of the time this is a good idea but when you are performing a heavy mass building exercise such as Standing Barbell Curl or Standing Alternate Dumbbell Curl a little elbow movement backwards and forwards can be beneficial.大多数时候，这是一个好主意，但当你的表现了沉重的大规模建设工作，如常设杠铃卷曲或常务委员会副哑铃有点曲肘关节运动来回来去地可以是有益的。 A little known fact is that the bicep assists in shoulder flexion so raising the elbow during a curl not only allows you to deliver more power it also facilitates a more complete contraction.阿鲜为人知的事实是，二头肌助攻，肩前屈，以便提高在肘关节曲不仅可以让你提供更多的权力也有利于更全面收缩。

The Rules该规则

Creating a great Bicep workout plan:创建一个伟大的二头肌训练计划：

• Train arms only once per week - they are involved in all of your upper body and some of your lower body exercises and need time to rest and grow. •列车武器只有每周一次-他们参与所有的上半身和您的一些下体演习，需要时间来休息和成长。

• Perform repetitions of 6 to 15 - biceps (and triceps) respond well to a broad range of reps with high intensity and good technique. •执行重复6日至15日-二头肌（和三头肌）回应以及广泛的代表高强度和良好的技术。

• Perform 2 super intense work sets per exercise - this will allow you to focus your intensity and achieve greater exercise variety hitting the biceps from all angles. •执行第2超级紧张的工作组每行使-这将允许您将您的强度和实现更大程度的行使各种触及二头肌从各个角度。

• Choose 4 to 6 exercises - it sounds like a lot but remember that (after warming up) you are only performing 2 sets per exercise. •选择4至6演习-这听起来就象很多，但记住， （后升温） ，你只表演2套每演习。

• Superset biceps and triceps together set for set - this is the best way to train arms. •超二头肌和肱三头肌一起为建立-这是最好的方式，培训武器。 While one is working and fatiguing the other is recovering.虽然是工作和fatiguing其他正在恢复。 You can lift heavy for the entire workout and get extreme muscle pumps.您可以解除沉重的整个训练和肌肉得到极端的水泵。

• Use a mix of Dumbbells, Barbells and Cables. •使用各种哑铃，杠铃和电缆。

• Always employ safe, strict, controlled, intense technique. •永远雇用安全，严格控制，激烈的技术。 The Workout该锻炼

45º Incline DB Curl 1 x 20, 1 x 15, 2 x 10 45 º倾斜数据库卷曲1 × 20 ， 1 × 15 ， 2 × 10

45º Incline BB Extension 1 x 20, 1 x 15, 2 x 10 45 º倾斜体扩建1 × 20 ， 1 × 15 ， 2 × 10

Standing EZ BB Curl 2 x 8常务委员会的EZ体卷曲2 × 8日

Close Grip Bench Press 2 x 8关闭握台按2 × 8

Standing Alternate DB Curl 2 x 8 each side人大常委会副数据库卷曲2 × 8日一边一国

Seated Overhead DB Extension 2 x 10坐架空数据库扩建2 × 10个

Cable Preacher Curl 2 x 15电缆传教士卷曲2 × 15

Rope Pushdowns 2 x 15钢丝绳Pushdowns 2 × 15

Kneeling DB Hammer Curl 2 x 10跪数据库锤卷曲第2 × 10

Weighted Bench Dips 2 x 15加权椅跌落2 × 15

You will not find a more effective or more complete Bicep workout than this.你不会找到一个更有效的或更全面的锻炼二头肌比这一点。 All bases are covered.所有基地都包括在内。 To learn the proper technique for all these great exercises please visit the Video section of my online Weight Training and Bodybuilding website www.GlobalWeightTraining.com .要了解适当的技术，所有这些伟大的演习，请访问视频节，我在线体能训练和健身网站www.GlobalWeightTraining.com 。 Thank you for your time and attention.谢谢您的时间和精力。 Train hard and watch your arms grow.刻苦训练，看你的怀里成长。

Joey Sheather is the head trainer at Global Weight Training, which provides step-by-step instructions on how to get into shape in the shortest possible time.乔伊Sheather是教练的头部在全球重量训练，其中规定一步一步指示，就如何进入形状在尽可能短的时间。 For more information, visit Personal Trainer .欲了解更多信息，请访问个人训练 。