NEVER AGAIN WILL MY SHOULDERS BEAR SUCH A BURDEN DECLARED THE TITAN. I THANK YOU FOR ASSUMING MY GREAT TASK
INDEED, THIS IS A MIGHTY WEIGHT AND I FEEL SOME DISCOMFORT AS THE BURDEN IS NEW TO ME… HOLD AGAIN FOR A MOMENT THIS MASSIVE WEIGHT AND ALLOW ME TO COIL A ROPE ABOUT MY HEAD TO CUSHION THE HUGE LOAD. I WOULD ASK ANOTHER BUT NONE HAVE SHOULDERS STRONG ENOUGH TO BEAR THIS WEIGHT
There is no better way to handle the weight of the world than to do so with big shoulders. Developed shoulders are essential for a powerful upper body and add to that all around, pumped, look.
The shoulders are comprised of 3 Deltoid muscles; the anterior, lateral and posterior, and the Supraspinatus. We’ll train with a few of the exercises that will develop these muscles to a point where even an Olympian would be envious.
Your Doctor’s approval is all you need before you start your workout.
SHOULDER PRESS
Fig. 01: Shoulder Press
The shoulder press is the mass builder exercise. The shoulder press can be performed with dumbells, a straight bar, a machine, or exercise band.
Beginners: Don’t go crazy trying to lift a heavy weight. Start small; 10 lbs (4.5k) dumbells will work just fine.
3 sets of 10 repetitions
Intermediate/Advanced (#s based on a 200 lb max lift)
Set 1 warm up 15-20 repetitions at your minimum lifting weight.
Set 2 60% of your maximum lifting weight to the bar: 8-12 reps
Set 3 80% max lift: 5-8 reps
Set 4 25% maximum lifting weight: perform until failure
THE ARNOLD PRESS
“Fig.02 The Arnold Press
Take a guess who this exercise is named after? That’s right girlie man, 7 time Mr. Olympia and Governator, Arnold Schwarzenegger. The Arnold Press utilizes the range of motion (ROM, don’t be a geek) and weight resistance. You’ll need a pair of dumbells to perform this exercise.
Beginners: Again, don’t go crazy. Start small, 10 lbs (4.5k) dumbells, you might find you need to reduce the weight even more so.
3 sets of 10 repetitions
Intermediate/Advanced (#s on a 200 lb max lift)
Set 1 15-20 repetitions minimum lifting weight
Set 2 25% maximum weight: 8-12 reps
Set 3 50% max lift: 5-8 reps Set 4 10% maximum lifting weight: until failure
UPRIGHT ROWS
“Fig.03 Upright Rows”
This exercise can be performed with dumbells, varied long bars, exercise bands and some machines. Make sure your elbows are held higher than the weights during this exercise.
Beginners: I recommend using a bar that provides for a uniform lift of both arms, once you’re lifting symmetrically move to the dumbells, cable machines or exercise bands.
3 sets of 10 repetitions.
Intermediate/Advanced
Set 1 15-20 repetitions minimum weight
Set 2 25-30 % of your maximum lifting weight: 8-12 reps
Set 3 30-50% max lift: 5-8 reps Set 4 10-20 % maximum lifting weight: until failure
FRONT RAISE
Fig.04 Front Raise”
Hold the weights at arms length and with palms facing the ground; lift the weights without bending the arms. Heavy weights are not needed to see a benefit from this exercise. Bars, cable machines, and exercise bands can be used as well as dumbells.
Beginners: Start with 5-8 lbs of resistance
3 sets 10 repetitions
Intermediate/Advanced
Set 1 20-30 repetitions minimum weight
Set 2 50 % maximum lifting weight: 12-15 reps
Set 3 100% max lift: 10 reps
Set 4 20-30 reps minimum
LATERAL FLYS
“Fig.05 Lateral Flys”
Start with the weights at arms length in front of you. Lock your elbows in a fixed position, slightly flexed and pull the weights out and up. This exercise can be performed with cable machines and exercise bands.
Beginners: Start with 5-10 lbs of resistance.
3 sets 10 repetitions
Intermediate/Advanced
Set 1 20-30 repetitions minimum weight
Set 2 50 % maximum lifting weight: 12-15 reps
Set 3 100% max lift: 10 reps
Set 4 20-30 reps minimum weight 1
ARM LATERAL RAISE
Fig.06 Arm Lateral Raise”
The elbow is flexed and the arm is pulled out and up until the weight is at eye level. Again, heavy weight isn’t needed, for full benefit. You can use a dumbell, cable machine, or exercise bands can used to perform this exercise
Beginners: Start with 5-10 lbs of resistance.
3 sets 10 repetitions
Intermediate/Advanced
Set 1 20-30 repetitions minimum weights
Set 2 50 % maximum lifting weight: 12-15 reps
Set 3 100% max lift: 10 reps
Set 4 20-30 reps minimum weight
REAR LATERAL RAISE
Fig.07 Rear Lateral Raise”
Use a dumbell, cable machine, or exercise band, the elbow is flexed and locked as you lift the weight in an arm flapping; motion, don’t worry, I guarantee you won’t take off
Beginners: 5-10 lbs.
3 sets 10 repetitions
Intermediate/Advanced
Set 1 20-30 repetitions minimum weight
Set 2 50 % maximum lifting weight: 12-15 reps
Set 3 100% max lift: 10 reps
Set 4 20-30 reps minimum weight
REAR DELT ROW
Fig.08 Rear Delt Row”
While sitting on a weight bench, or very sturdy chair, bend forward at the waist while letting your arms hang on either side of your legs. Lift from the elbows to where the upper arm is parallel to the ground. You can use dumbells, cable machines or exercise bands to perform this exercise.
Beginners: 5-10 lbs.
3 sets 10 repetitions
Intermediate/Advanced
Set 1 20-30 repetitions minimum weight
Set 2 50 % maximum lifting weight: 12-15 reps
Set 3 100% max lift: 10 reps
Set 4 20-30 reps minimum weight
RECOVER.
While not Herculean labours, these exercises will definitely lead to serious deltoid development. Train wisely and safely and it won’t be long before you’re cutting the sleeves off all of your t-shirts so you can bare your dynamic delts.
“HE THOUGHT HIS HULKING SIZE AND STRENGTH SHOULD SOMEHOW EASILY BRING HIM FAME AND FORTUNE AMONGST THE CITY BRED WEAKLINGS…HIS CHEAP TUNIC COULD NOT CONCEAL THE HARD, RANGY LINES OF HIS POWERFUL FRAME, THE BROAD HEAVY SHOULDERS, THE MASSIVE CHEST, LEAN WAIST, AND HEAVY ARMS. HIS SKIN WAS BROWN FROM THE OUTLAND SUNS, HIS EYES BLUE AND SMOLDERING; A SHOCK OF TUSSLED BLACK HAIR CROWNED HIS BROAD FOREHEAD. FROM HIS GIRDLE HUNG A SWORD IN A WORN LEATHER SCABBARD.”
Years of swinging Hyborean steel, hefting Zingaran shields, wearing the best Hyrkanian armor, and combating mystical foes, will certainly develop a physically fit body, fortunately we can develop a chiseled physique without ever having to oil up a long sword and battle a pre-Atlantean creature.
You’ve been doing your push-ups and squats waterside. You’re able to do more pull-ups than ever. You spend at least one of your fitness sessions stretching, strengthening, and toning with Sophie D and have increased your chest to massive proportions with Big Mike.
For this article we join forces to guide you through the next stage of your muscular metamorphosis. Pythons, Big Guns, Cannons, biceps like bridge cables, muscular arms, everyone wants them and in this article we’ll learn to build powerful biceps.
The Biceps brachii commonly referred to as simply “biceps” are the two-headed muscles in the front of the arms just above your elbow, and below your shoulder. Its the muscle that allows for flexion of the elbow, and when developed properly, will garner the owner favorable attention.
Remember to consider your limitations while performing these exercises; your Doctor will be angry with you if you return to their office with an injury after they granted you permission to engage in an exercise program.
Don’t over do it.
Listen to your body, and stop exercising if you feel strain or pain.
Now lets pump some iron.
STANDING BICEP CURLS
(Fig. 1 BIs cable)
Using a straight bar (free weight or attached to a cable) with a controllable weight; stand with feet shoulder width apart and keep a little “spring” in the knees, don’t lock your legs straight.
Hold your upper arms against your body while performing the exercise, so only the part of the arm; from your elbow to hand, moves the bar from the starting/resting position (below your waist) to the flexed position (just under your nose).
Beginners
You’ve been using these muscles for a very long time; think “everyday” so there is no excuse to not be training with at least 10 lbs (4.5k) per arm.
A cable machine, like the one I’m using in the photo above usually has a default setting of 10 lbs, it’s a good place for beginners to start. You’re strength will increase quickly so you won’t be using this resistance level for long; 2 –3 workouts maximum then you add more resistance, at least 5 lbs (2.2k) per arm.
3 sets of 10 repetitions
Intermediate/Advanced
Set 1 warm up: 15-20 repetitions at your minimum lifting weight, enough to get the blood pumping but not heavy enough to tax the muscle.
Set 2 60% of your maximum lifting weight to the bar: 8-12 reps
Set 3 80% max lift: 5-8 reps
Hardcore lifters can push their sets to 100% of their maximum lifting weight don’t try to stop them!
SEATED DUMBELL CURLS
(Fig.2 Bis seated dum bell curls)
Using a training bench in your home or local gym grab a pair of your favorite dumbbells and sit with a straight spine letting the weights fall to your sides; the start/rest position.
Holding the upper arms in place against the body, lift the weights to the full flexion position.
Beginners
(10 lbs minimum weight Male/5 lbs minimum weight Female) 3 sets of 10 repetitions
Intermediate/Advanced
Set 1 15-20 repetitions at your minimum lifting weight.
Set 2 60% of your maximum lifting weight: 8-12 reps.
Set 3 80% max lift: 8-10 reps
Hardcore lifters should do an additional 3 sets; working backwards from the heaviest weight to the lightest.
This exercise can be done alternately pumping first the right, then left arm, and/or while standing.
MACHINE PREACHER CURLS
(Fig. 3 SD Cybex bi curl)
In the event you’re intimidated by the free weights most gyms have a “Preacher Bench” machine. This machine allows you to work your muscles without worrying about being injured by sometimes-uncontrollable free weights.
Beginners and advanced trainers can get great symmetrical workouts using this type of machinery.
Sophie D. demonstrates a gentler, kinder biceps training exercise.
Beginners
3 sets of 10 repetitions
Intermediate/Advanced
Set 1 15-20 repetitions at your minimum lifting weight
Set 2 60% of your maximum lifting weight: 8-12 reps
Set 3 80% max lift: 8-10 reps
Hardcore lifters 3 sets 80% max lift, 3 sets 50% max lift.
PREACHER BENCH
(Fig. 4 BM preacher)
The original preacher bench completes our biceps workout.
Powerhouse Big Mike demonstrates the arm building exercise using an E-Z-Curl bar. Notice the “V” bends in the bar, this allows for a more comfortable positioning of the hands while training.
You can use individual dumbbells to train a single arm at a time on this bench as well.
Beginners
Be careful using free weights on this bench. Don’t lift anything too heavy until you’re comfortable with your ability to control the flexion and extension of the weights.
3 sets 10 repetitions
Intermediate/Advanced
Set 1 15-20 repetitions minimum lifting weight.
Set 2 60% of your maximum lifting weight: 8-12 reps
Set 3 80% max lift: 8-10 reps
Hardcore lifters 3 sets 80% max lift, 3 sets 50% max lift.
RECOVER!
Crom!
You have finally learned the riddle of steel, after this workout your arms will be pumped!
Be careful opening doors and while handling small children and animals.
Of course I jest, but you will find these biceps building exercises will make you considerably stronger. You’ll also find those well-toned arms you’re developing will be noticed by that special someone. Sure, they’ll ask you to carry heavy bags of groceries but you’ll be more than prepared to handle the challenges of this civilized age.
After varied career that has included serving in the U.S. Army, working as a bodyguard and security expert. Archonis is now a personal trainer dedicated to making people look and feel better with some pain, but no risk.