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More on Biceps

The Best Biceps Exercises

Personal experience - through training numerous clients and myself - has shown me that certain biceps exercises are superior to others. The best biceps movements, collectively known as the "mass-builders," are those that provide the greatest stimulus across both the long and the short heads.

Therefore, using the four exercises shown in this article - the standing barbell curl,one-arm preacher curl, incline dumbbell curl and hammer curl (in my experience, by far the best for building massive size) - will help you to achieve your size building goals at a faster rate.

Isolation exercises, such as various cable and machine movements, do have their place, especially as a contest approaches and one wants to etch more detail, or when a bodybuilder has sufficient mass and seeks to create more definition, but for building a good base of solid muscle they are largely unnecessary and it is best to stick with the basics initially to build the best foundation.

In addition to building great biceps size, the basic exercises will also create the type of shape your biceps will adopt (which is largely determined by genetics) as they will stimulate a greater cross-section of the muscle. Here are the best exercises, an explanation on how to perform them and they reasons why they are used.

1. Standing Bar Curls:

The biceps curl can be performed a number of ways: standing with dumbbells (both hands curling or alternating), one arm resting on inner thigh as with the concentration curl, preacher curl variations (including the one arm version featured in this article) and seated with dumbbells.
Given the main role of the biceps is elbow flexion, the logical movement for stimulating the most amount of muscle in this region is the curl, and the most basic of all the curling movements is the standing barbell version, universally known as the greatest biceps exercise ever.
To Perform:
• Hold bar with a shoulder-width grip, with arms straight toward the floor and elbows locked an inch from your sides.
• Curl weight toward the chest, while keeping the elbows and back fixed.
• Contact the biceps as the bar reaches the front of the chest.
• Resist weight as it slowly lowers to the floor for a full stretch.
Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation

 
 Click Image To Enlarge.
Standing Bar Curls.
Video Guide: Windows Media - Real Player

2. One-Arm Preacher Curls:

This exercise could be considered an isolating movement as it really focuses stress on the peak (which is found on the short head and is genetically determined) and adds to fullness at the lower portion of this muscle. However, as mentioned it does add to fullness and I have found it to be one the best movements for enhancing overall size.
To Perform:
• Using a regular preacher bench, hold dumbbell with an underhand grip while locking elbow firmly in place in an extended position on the bench.
• Slowly curl the dumbbell up, trying to touch the shoulder of the arm being worked.
Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation

 
 Click Image To Enlarge.
One-Arm Preacher Curls.
Video Guide: Windows Media - MPEG - Video iPod

3. Incline Dumbbell Curls:

Another good overall mass builder (second only to standing bar curls in my opinion) is the incline dumbbell curl. It allows one to achieve a full range of motion while getting a maximal stretch at the bottom of the movement. The amount of weight used will be less than with the bar curl, but providing the form is kept strict it will produce an amazing pump.
To Perform:
• Lying back on an incline bench, hold two dumbbells with arms extended down and back.
• Curl the dumbbells up and out with both hands, being sure to turn the wrists as the weights are raised.
• Slowly return to start position.
Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Dumbbell Mechanics Type: Isolation

 
 Click Image To Enlarge.
Incline Dumbbell Curls.
Video Guide: Windows Media - Real Player

4. Hammer Curls:

The hammer curl, although not strictly a biceps exercise, will develop the brachialis, lending a greater degree of overall size to the biceps area. The brachialis, the strongest flexor of the elbow, runs along the side of the upper arm and comprises much of the lower biceps area.
It conveys the impression, in those with full development, of a tennis ball stuck under the skin between the biceps and triceps. Developing it to its fullest will help to push the biceps up therefore creating the illusion of a peak, and fill out the lower portion of the biceps, providing overall thickness in this area.
To Perform:
• With elbows fixed at the side of the body, place the palms in a neutral position (palms facing one another).
• Curl the dumbbells up, the same way you would for a regular dumbbell curl.
• Lower dumbbells slowly and repeat.
Note: Ensure elbows are fixed at sides throughout the movement, as this will eliminate any shoulder movement, thus placing a greater load on the brachialis.
Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbell Mechanics Type: Isolation

 
 Click Image To Enlarge.
Hammer Curls.
Video Guide: Windows Media - MPEG - Video iPod

Variation:
A hammer curl variation I have found to work well is the alternate version. Simply perform the movement as instructed, one arm at a time. This will allow for a greater focus to be placed on each brachialis muscle.
Exercise Data Main Muscle Worked: Biceps Other Muscles Worked: Forearms Equipment: Dumbbell Mechanics Type: Isolation

 
 Click Image To Enlarge.
Alternate Hammer Curls.
Video Guide: Windows Media - MPEG - Video iPod

Bodybuilding and Bananas

• When it comes to bodybuilding, it is essential to have the right amount of fuel to power workouts. The main fuel source utilized during exercise is carbohydrate. Carbohydrates are made up of carbon, hydrogen, and oxygen. They are stored in the body as glycogen which in turn is what drives muscle contractions.
  This is where the GI comes into play. If you eat foods that are high on the GI chart, then the pancreas is forced to keep releasing insulin to balance out rising blood sugar level. This is a vicious cycle that can ultimately lead to diabetes.
  In bodybuilding, the main objective is to gain lean muscle mass, so spiking the blood sugar is not the overall strategy.
  With that being said, there is a time and place for high GI carbs. That would be the hour after a workout. It is at this point that the muscles are like a dry sponge and are in need of fast glycogen replenishment. Other than that, low GI carbs are the way to go. Bananas are actually a great source of nutrient-dense carbs and they fall right in the center of the GI chart. See Resources below.

Function

• Bananas can also be integrated into a body builder's training table. Eating every 2 or 3 hours means eating smaller meals that are nutrient-dense. This gives the body a steady supply of nutrients and keeps blood sugar levels in check so there is no chance of unwanted fat gain.
  Many bodybuilders eat this way to build lean muscle and not gaining unwanted fat. See Resources for the second link in which bananas are included in the meal plan.

  Benefits

  • The actual nutritional content of a banana is very bodybuilding friendly. They have 3 gm of fiber, 2 gm of protein, 27gm of carbs, and are loaded with potassium. Potassium helps to relieve muscle soreness. If the diet is lacking in this key nutrient, then muscle soreness will persist causing workouts to suffer. This is never the goal of a bodybuilding routine.

    Misconceptions

    As I mentioned in the introduction, there are a lot of people who fear eating bananas. There is no reason to fear them especially if you are a bodybuilder. They are a quick, easy snack, pre-workout meal, post-workout meal and an all around great supplement to add to the diet. They are universal enough to be used in any dynamic of a diet plan. They can be used for additional calories if you're looking to bulk up or they can be used by themselves if cutting weight is the goal.
    
    
    
    
    
    

    1. • 
         

A Banana a Day...

Bananas are loved by children, monkeys and just about everyone. What’s not to like about a fruit that comes gift-wrapped and is packed with nutrients that lead to good health and fat loss?

Once considered exotic, bananas are so mainstream that we can now enjoy the health benefits year-round. Let’s explore banana nutrition facts to find out why they provide us with so much good health.

About Bananas

The individual wrapping of a banana makes it an ideal mid-afternoon snack with just 105 calories per banana. Choose the banana as your go-to snack rather than relying on sugary snacks to keep you energized.

With just 3 calories coming from fat, banana nutrition facts should let you snack without guilt. Other reasons you should enjoy the health benefits of bananas without worrying about the bad stuff includes no cholesterol and almost no sodium! With about 14 grams of sugar, you should be sure not to eat too many bananas each day.

With 3 grams of fiber and just 1 gram of protein per banana you can eat a banana knowing that you are burning fat just to process it.

Many of the health benefits of bananas stem from many nutrients found in bananas. Vitamins C and B6 are found in the largest numbers, while vitamin A, riboflavin and folate are also found in significant quantities. Other health-boosting minerals found in bananas include potassium, magnesium and manganese.

Health Benefits of Bananas

As an excellent source of potassium, bananas help maintain proper blood pressure and heart health. In addition, the potassium in bananas will give you a much-needed energy boost while minimize muscle cramping.

Adding a banana to your diet each day can help prevent illnesses such as heart disease, while also preventing a thinning of the bones due to a high-salt diet.

The real standout nutrient found in bananas is vitamin B6, which reduces swelling that can lead to many obesity and diet-related illness that include heart disease, type II diabetes and even obesity. Vitamin B6 protects your body against infection and disease by aiding the production of white blood cells.

Add one banana a day to your diet to improve brain functioning and ensure a properly functioning nervous system.

The fiber content in bananas contribute to good health by aiding regular digestion and keeping blood sugar low so you don’t choose a high-calorie snack when hunger strikes. Finally, because fiber is so satisfying, enjoying a banana prior to a meal can prevent overeating that leads to weight gain.

More on Bananas

Bananas consist mainly of sugars (glucose, fructose and sucrose) and fiber, which

makes them ideal for an immediate and slightly prolonged source of energy

Reducing Depression

Bananas contain tryptophan, an aminoacid that can be converted to serotonin, leading
to improved mood

Anemia

Bananas are relatively high in iron, which helps the body’s hemoglobin function

Constipation and Diarrhea

Due to their content in fiber, they help restore a normal bowel function. In
addition, diarrhea usually depletes your body of important electrolytes (of which the
most important is potassium, contained in high amounts in bananas). They also contain
pectin, a soluble fiber (hydrocolloid) that can help normalize movement through the
digestive tract.

Eyesight Protection

Research published in the Archives of Ophthalmology has proven that adults
consuming at least 3 servings of fruit per day have a reduced risk (by 36%) of developing
age-related macular degeneration (ARMD), the primary cause of vision loss in older
adults, compared to persons who consume less than 1.5 servings of fruit daily.

Healthy Bones

Bananas are an exceptionally rich source of fructooligosaccharide, a compound
that nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria
produce enzymes that increase our digestive ability and protect us from unhealthy
bacteria infections. Thanks to fructooligosaccharides, probiotic bacteria can increase
both in number and functionality, increasing our body’s ability to absorb calcium.
In addition, green bananas contain indigestible short chain fatty acids (SCFAs) that are
very nutrient to the cells that make up the mucosa of the stomach. These cells, when
healthy, absorb calcium much more efficiently

Healthy Kidney

About 190,000 cases of kidney cancer are diagnosed each year.
Research published in the International Journal of Cancer has shown that daily
consumption of whole fruits and vegetables, especially bananas, is highly protective to
kidney health. The results show that, over a long timeframe (13.4 years), women eating
more than 2.5 servings of fruits and vegetable per day cut their risk of kidney cancer by
40%. Among the fruits, bananas were especially protective. Women eating bananas four to
six times a week halved their risk of developing the disease compared to those who did
not eat this fruit. The conclusion of the study is that frequent consumption of fruits
and vegetables, especially bananas, cabbage and root vegetables, may reduce risk of
kidney cancer. This is because bananas and many root vegetables contain especially high
amounts of antioxidant phenolic compounds, while cabbage is rich in sulfur, necessary for
effective detoxification of potential carcinogens.

Blood Pressure

Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg),
thus having a perfect ratio for preventing high blood pressure. So much so, the US Food
and Drug Administration has just allowed the banana industry to make official claims for
the fruit’s ability to reduce the risk of blood pressure and stroke.

Heartburn

Bananas have a natural antacid effect in the body, so if you suffer from heartburn,
try eating a banana for soothing relief.

Morning Sickness

Snacking on bananas between meals helps to keep blood-sugar levels up and avoid
morning sickness.

Smoking

Bananas can also help people trying to give up smoking. They contain vitamins B6 and
B12 they contain, as well as potassium and magnesium: these substances help the body
recover from the effects of nicotine withdrawal.

Ulcers

This is the only raw fruit that can be eaten without distress in over-chronicle
cases. It also helps reduce acidity and reduces irritation. Bananas stimulate the cells
on the internal stomach lining to produce a thicker mucus (which protects against acid).
Additionally, bananas contain protease inhibitors that help eliminate bacteria in
the stomach that have been pinpointed as a primary cause of ulcers.

Nerves

Bananas are high in B vitamins that have been shows to improve nerve function

Mosquito Bites

Many people report that rubbing the inside of a banana peel on a mosquito bite is
very effective in reducing itching and swelling

Stress Relief

Bananas are high in potassium, which helps normalize the hearthbeat and regulate the
body’s water balance. During periods of high stress, our body’s potassium levels tend to
be rapidly depleted: eating bananas is a healthy way to rebalance them without using
drugs

Stroke Risk

According to a study in The New England Journal of Medicine, eating bananas as part
of a regular diet can reduce the risk of death by strokes by as much as 40%

The Ultimate Fighter, The Finals-Round 1

The Finals kick off with James Vick-vs-Joe Proctor. Vick appeared to have a great training camp and with the help of Coach Cruz, he's become one hell of a fighter. Proctor is one of the most rounded fighters on team blue. Vick immediately starts this match out swinging his gifted hands, his long reach and excellent standup game was to much for Proctor. Joe had a chance in round 2 with a tight lock on Vick's neck but it wasn't enough to get him into round 2. Vick's excellent boxing skills might be just what it takes to make it all the way.

The Final match featured Justin Lawrence-vs-Michael Chiesa. This fight had me intrigued all week long. The brawler versus the wrestler. In my opinion this fight never should of went to a third round, Lawrence did enough minimal damage in the first two rounds to clearly win this fight. Justin had numerous opportunities to knock out Chiesa and it turns out Chiesa, knocking out Lawrence, lesson learned, never let up. Chiesa's ground game is excellent but his conditioning looks a little suspect.

I was really disappointed to hear about Dominck Cruz, suffering a knee injury (ACL) in practice. Dana White will be announcing his replacement sometime next week. The final showdown is only a few weeks away.