MuscleNet Tip: This fitness plan is compiled based on Schwarzenegger-related fitness articles.

　Arnold’s Class: Elements of Building Biceps

Follow these mountain-building biceps instructions to completely separate your arms from the rest of your body. The biceps have tended to become a man's "dignity" muscle. If you ask a person to show off his muscles, he will mostly do a forward biceps flexion. But when a pair of huge, plump and shapely biceps appear in front of you, you will be very impressed. Bodybuilders have stricter quality requirements, such as the definition and separation of the biceps. Girth alone is not enough.

From a visual point of view, it includes three aspects:

1) There should be a clear separation line between the two heads of the biceps brachii;

　2) Separation and definition between biceps, brachialis, triceps and deltoid muscles;

3) Stay thin enough so that the details of your muscles can be clearly shown.

To develop separation and definition in your biceps, you have to repeat and repeat, and I believe here are three tips:

　1)

Extremely rigorous curling exercises, such as cable pullers, preacher benches, and machine curls, through which you will achieve maximum biceps isolation training, should include full range of motion and hold in each training plan. A sustained pull on the muscle. Use a relatively light weight when doing these movements so that you can perform 12-15 standard movements throughout the full range of motion, and pause at the top of the movement to perform a full peak contraction.

　2)

Train biceps from a variety of angles. To achieve this, I recommend not only performing standard barbell and dumbbell curls, but also hummer curls, incline curls, concentration curls, and cable curlers, wherever you curl the handles of the machine All pass through your body.

　3)

Rotate your wrist. Compared to curling and raising your arms, your biceps help you rotate your wrist—turning your thumb inward or outward. If you contract your biceps and rotate your wrist, you'll find that you get an extra contraction. when you are doingRotating your wrists during curls will have the same effect, which will gradually create a better muscle definition and separation. Dumbbell and cable curlers are the best rotating curls to do.

The aforementioned exercises should usually be done at the end of your biceps training, after heavier weights for size and strength. If your training program alternates heavy and light weight exercises to emphasize both biceps size and muscle detail, they can also be performed during the isolation phase.

　Peak training plan

Action Groups Times
Barbell Curl 4 6-10
Bar Bench Curl 3 12-15
Dumbbell Hummer Curl 3 12
—Super Group—
Cable Concentration Curl 3 15
Note: Change the exercises frequently during each training session. For example, replace cable center curls with dumbbell curls in your next workout, or replace preacher curls with incline dumbbell curls. Summary: Use all biceps exercises and use variety to maximize biceps separation and muscle definition.

Schwarzenegger workout video area: http://bbs.jirou.com/forum.php?mod=forumdisplay&fid=82

1: Arnold’s Class: Elements of Building Biceps 2: Arnold’s Class: Perfecting Your Deltoid Muscles
3: Arnold Class: Reduce Weight and Increase Size 4: Arnold Schwarzenegger teaches you to build super back muscles
5: Schwarzenegger’s chest muscle training plan 6: Arnold’s body-building method