FREAKY FITNESS

BARBELL CURL   The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells , so this is a great one for maximum strength development. When doing the exercise, the primary thing to focus on is that you're not cutting the movement pattern short at all, and that you're not allowing momentum to cause you to lean backward as you hoist the weight upwards. This is one of the most common mistakes with this exercise—momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers.

  SEATED OVERHEAD DUMBBELL EXTENSION   (triceps) Why it's on the list:   Once your arms go overhead, the long head becomes the target, so it's always a good idea to include some kind of arms-overhead exercise in your triceps routine. This is but one of many good options, and it's probably the easiest to get into the start position, especially when seated. If you've got a partner, it's even easier if he hands you the weight. (You can also do a few assisted reps.) Once again, minimize elbow flare on this movement. SEATED OVERHEAD DUMBBELL EXTENSION In your workout:   After multijoint triceps exercises, this is normally done toward the second half of your workout. Do 3 sets of 8-10 reps. The goal here is to really load the triceps during the eccentric portion of the lift, so concentrate on a good stretch as you lower the weight. Good form is extremely important here. In the starting position, the scapula should be retracted—pu...

WIDE-GRIP PULL-UP(back exercise) It's always a good idea to have an overhead pulling movement in your back routine, and the pull-up is one of the best. Wide-grip pull-ups are excellent for putting emphasis on the upper lats. A closer grip may allow for a longer range of motion, but it may be possible to load the wide-grip pull-up to a greater degree because of an optimized starting joint position. The biggest challenge here for most trainers is training to failure in the right rep range for growth, which is 8-12. If you do pull-ups early in your workout, you might have to add a weighted belt. Of course, if you find them difficult, you can always use an assisted pull-up machine or a good spotter, or switch to the wide-grip pull-down, which is a solid substitute. If your shoulders are healthy, pulling behind the head is okay.

INTRODUCTION When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you're on top of your workout game. It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results. When you are aiming for maximum size, another important point to note is that lifting heavy must be placed as a priority. Since building more size is a combination of a heavy surplus, enough volume, and plenty of calories, it's a wise decision to focus on exercises that will allow you to lift the heaviest weight possible.