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The Beginner’s Guide to Building Muscle and Strength

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Building Muscle and Strength

Get Big

THIS IS HOW YOU GET BIG BODY GAINS

  1. EAT WELL
  2. WORKOUT HARD
  3. SLEEP WELL

Boost Your Biceps Workouts With These 5 Exercises

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flexing-biceps fitness

Anatomy of the Biceps

The muscle most prominent when someone flexes their guns in the classic “which way is the beach?” pose is the biceps brachii. It belongs to a group of muscles comprising what’s called the anterior compartment of the upper arm. There, you’ll also find the brachialis and the coracobrachialis. We’re going to focus on the first two, which are the prime movers in bending, or flexion, of your elbow.

The biceps brachii is by far the larger of the two flexors, but the brachialis, located underneath it toward the outside of the upper arm, is actually the stronger flexor. That’s due to its proximity to the elbow, making it the prime mover during a biceps curl.

While stretched over the humerus, the biceps brachii isn’t actually attached to it. It’s comprised of two heads — short and long — that flex the arm at the elbow and the shoulder, as well as rotate, or supinate, the hand into a palm-up position. Both heads attach at the scapula, fusing together toward the bottom of the humerus at the upper forearm.

The two muscles are so intermingled, any moves you would perform to hit your biceps brachii will also qualify as brachialis exercises.

How Long Should I Workout?

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“How Long Should I Workout?”

How Long Should I Workout is one of the most commonly asked questions among gym goers, and depending on who you ask – the answer can vary greatly depending on what your goals are, how much available time you have, how old you are, what your workouts consists of, and what your current fitness level is.

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