Today I am going to talk about a really common misconception about the proper way to do a biceps workout, and any workout really. The misconception is that performing isolation routines will give better results than compound exercises. Now, don't get me wrong, I'm not saying that isolation routines don't work. What I am saying though, is that compound exercises should form the core of your biceps workout, and isolation exercises should only be used to push one muscle group (if you're here, we'll assume that it will be your biceps) just a little bit further.
Now, lets see why compound exercises are better as a foundation. The most important reason is time. The average person that goes to the gym does not have time to spend time working out each muscle on its own. Also, if you work each muscle on its own, you will be lifting much lighter weights, and you will be putting your body under much less stress. However, if you use compound exercises for your biceps workout, you will work out a large group of muscles simultaneously, and you will be able to lift much heavier weights, which will put significantly more stress not only on the muscles, but on your whole body. This is what we want, because it will give your body the message that it needs to start building some muscle!
Now, lets just quickly go over a few compound exercises to include in your biceps workout routine. First, and arguably best, is the classic chin-up exercise. It really works your biceps because it provides a full range of motion. Also, you are lifting your body, so you don't need to handle any weights, although you are always free to use weight belts for additional weight. Finally, chin-ups work a huge amount of muscles, incuding your biceps, shoulders, chest and back. Another great compound exercise for your biceps workout is the standing barbell bicep curl. For this, just stand up, and hold a barbell with your palms facing away from your body and your hands at shoulder width apart. Slowly lift up the barbell until you reach your upper chest, and then slowly lower it. Make sure not to swing the barbell or arch your back - that's cheating! This is a great excercise as it really works your biceps, and, if done properly, will place your biceps under constant pressure.
That's it for today. Hope this helps to improve your next biceps workout. Look out for my next post. See you soon.