Below you will learn how to build huge biceps with the EZ bar curl.
If you are looking to build biceps, most of the exercises you will be doing are revolving around curling and flexing your elbows to contract and elongate the biceps. Apply tension and weight to it, and you will be developing your biceps in no time. And one of the best pieces of equipment you might not be using now to target your biceps is the EZ bar.
The EZ bar, also known as the curl bar or the cambered bar, is a type of weightlifting barbell that is commonly used for various exercises targeting the arm muscles, particularly the biceps and triceps. It features a zigzag or “W” shape in the middle of the bar, which creates angled hand placements when gripping it.
The design of the EZ bar is intended to reduce strain on the wrists and elbows compared to a straight barbell. The angled hand positions allow for a more natural grip and wrist alignment during exercises, making it more comfortable for many individuals. This can be especially beneficial for people with wrist or elbow issues.
The EZ bar is primarily used for bicep curls and tricep exercises like skull crushers, as well as other exercises that involve curling or pressing movements. It is a popular choice in gyms and fitness centres, and it provides a versatile tool for targeting and developing the arm muscles.
But you landed on this page because you want to learn how to build huge biceps with the EZ bar curl. For that, we turn to the expertise of Dr Mike Israetel. Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
How to Build Huge Biceps with the EZ Bar Curl
How to build huge biceps with the EZ bar curl? To begin with, get a grip that is comfortable for your elbows, shoulders and which you can feel the biceps working. Find your grip, as a wide grip can work really well or a more closed grip is better.
And how should you curl? To be fair, Israetel says there is no right or wrong answer, as long as you can feel the biceps working. Some people curl down the bar in a more straight line, while others prefer a bit more with the arms in front to curl up and towards the face.
Just make sure you are keeping tension on your biceps, and the best way to do that is to always get a great technique and control the ascend and descend of the movement.
See the video for the entire explanation.
Having strong arms can offer many benefits, including:
- Increased Functional Strength: Strong arms are essential for performing daily tasks like carrying groceries or lifting objects.
- Better Sports Performance: Strong arms are crucial for sports such as basketball, football, and weightlifting.
- Reduced Risk of Injury: Strong arms can help to prevent injury and strain to your shoulders, elbows, and wrists.
- Improved Posture: Strong arms can help to improve your posture and prevent back pain by supporting your upper body.
- Increased Metabolism: Building muscle mass in your arms can boost your metabolism, helping you to burn calories more efficiently.
- Improved Confidence: Having strong arms can give you a sense of confidence and self-assurance in your physical abilities.
- Better Overall Fitness: Strong arms are an important component of overall fitness and can help you to achieve a well-rounded, healthy physique.
The frequency of training your biceps and triceps depends on various factors, including your goals, overall training program, recovery capacity, and individual preferences. However, a general guideline for most individuals is to train these muscle groups 1-2 times per week.
When designing your training schedule, it’s important to consider the principle of muscle recovery. Both biceps and triceps are relatively smaller muscle groups compared to larger muscle groups like the chest or back. This means they typically require less volume and recovery time.
If you’re following a split routine where you dedicate specific days to training different muscle groups, you could include a biceps and triceps workout as part of your arm day. This could be done once a week, allowing for adequate recovery time between sessions.
Alternatively, you might choose to incorporate biceps and triceps exercises into your upper body workouts on separate days. For example, you could train biceps on one day and triceps on another day during the week, with a few days of rest in between each session.
Remember, it’s essential to listen to your body and monitor your recovery. If you find that your biceps and triceps are not fully recovering between sessions or if you experience excessive muscle soreness, you may need to reduce the frequency or intensity of your training.
Ultimately, finding the optimal training frequency for your biceps and triceps will involve experimentation and adjusting based on your individual response to training. Consulting with a qualified fitness professional can also provide personalized guidance based on your specific needs and goals.
- Rope pushdown (2): Daniel Apodaca on Unsplash