The biceps originates from a few structures at the front of the shoulder and inserts into both bones below the elbow. It functions to flex the elbow, supinate the forearm (turn the hand and wrist palm up), and flex the shoulder. In everyday movements, the biceps is an important anterior stabilizer of the shoulder.
But you don't want to worry about all the supinate this and stabilize that. You want GUNS! And with that, we're going to get right down to business.
The first exercise in my bicep routine is something called a bicep curl. You pick up something that's heavy and you bend the elbow. Lower it semi slowly so the elbow is straight, and you bend it again. Repeat. Do two or three sets of six reps, once or (if you must) even twice per week.
Are you ready for the great unveiling of what this may look like?
Really though, direct arm work (bis and tris, anyone?) should be an afterthought. If you must, do a set or three after your hard and heavy pull-ups and rows, squats, dead lifts and presses. Strive to progress the resistance, just like any other exercise.
Once you're able to dead lift two times your body weight for reps and do an equal number of chin-ups with 30 or 50 added pounds, then I'll hear your arguments about selective recruitment of the long head of the triceps and building a peak in the short head of the biceps. No, never mind. I don't want to hear about it even if you're a hulk with bowling balls bis blocking you from wiping your own... Okay never mind.
I've no more time for that than a 4th set of bis.
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