Biceps Magic
How many of us have fallen prey to the hope of mystical results from a magical biceps exercise.
Common biceps myths:
“The barbell curl is the number one mass exercise for the biceps.”
The truth is that the biceps haven’t a clue whether you have a barbell, dumbbells, or really heavy Snickers’ candy bars in your hands. Although the barbell curl is a great exercise for most individuals, it offers no more, or no less, opportunity for mass muscle building than any other biceps exercise. Most people assume this because, typically, more total weight can be used on the standing barbell curl than most other curl variations.
The first mistake is to assume that more weight in your hand automatically equals more load/force on the muscle. The truth is that more weight may equate to more resistance for the muscle, but only if critical factors like momentum are seriously considered and kept in check. Additionally, the mechanics of the “tool” used (a bar or smith machine) may alter mechanical efficiency and/or stabilization requirements, thereby allowing more weight to be lifted, but without much, if any, additional effort from the muscle.
Secondly, it is important to keep in mind that load (mechanical strain on the tissue), although a critical factor that must not be denied, is but one of many, many factors involved in the stimulation of hypertrophy (i.e., mass).
Now, did I say the barbell curl was “no good”? Absolutely no way did I say, or even insinuate that! Just realize that every other biceps exercise performed for the same rep/time scenario, with each set ending in the same degree of effort, will offer the similar stimulation as far as mass is concerned.
By the way, when doing those barbell curls, don’t fall prey to the myth of using a shoulder width grip. Human anatomy does not allow for a shoulder width grip when the palms are facing forward. Allow for your natural “carrying angle”.
Shapely Myths
“Dumbbells are for shaping.”
“Preacher curls will ‘fill in the gap’ or lengthen your biceps”
“Concentration curls put more peak on your biceps.”
“A close grip curl will work the lateral/long/outer head.”
Actually we could kill all of these in one swoop. The truth is that, barring traumatic injury or surgical intervention, the of a shape a muscle is genetically predetermined. When a muscle gets bigger, it obviously changes in appearance, but its final shape is not up to you or your exercise selection. The amount of fibers you are “allotted” and their distribution, the influence of the fascial envelope or covering of each muscle (which, contrary to popular belief, cannot and should not be altered the way many suggest) have much to do with this. Think about it! In all the years of bodybuilding have you ever seen anyone with Arnold shaped biceps one year and then, due to exercise selection, display Franco shaped biceps the next year (or even the next decade)? Wake up!!
Addressing each of the above myths more specifically:
“Dumbbells…”
Again, as mentioned above, dumbbells, barbells, etc., all good tools. All are required for well rounded stimulation due to motor pattern alteration…but none of these provide magical results.
“….length…” and “….peak…”
The gap or space between your elbow and your biceps belly is your biceps tendon. No exercise can alter the tendon to muscle belly length ratio. Therefore, this gap cannot be “filled” so to speak. Many years ago I saw an article by Frank Zane offering supposed photographic evidence that he had lengthened his biceps, followed, of course, by the amazing secret workout that he used to create such Olympian transformations. The before and after comparison shots gave away the secret to the amazing visuals. If you looked closely at the front double biceps shots you could see he was supinated to a lesser degree (palms facing a little more forward toward the camera than the more traditional position for this pose) in the after photos. This, of course, makes the biceps belly appear longer as the tendon is wrapped around the radius a little more when not fully supinated. You can demonstrate this yourself as you sit there reading….no magic.
A longer tendon to muscle belly relationship is, of course, the genetic secret to such peak-meisters as Albert Beckles, Franco and many others. Concentration curls have fooled many into thinking that they were augmenting their peak with exercise, and rightfully so. Just “assume the position”, curl right up, and…voila…peak….right before your very eyes. Actually, it’s just a kinesiological trick. Concentration curls are performed in the shoulder position known as flexion (don’t confuse flexion with contraction… a common bodybuilding communication error). As the biceps is a two joint muscle crossing the elbow and the shoulder, its final length when contracted is only partially determined by elbow flexion/range of motion. Shoulder position and radioulnar position (supination as mentioned before) are the other factors affecting the biceps final length. So it’s the position of the joints allowing the biceps to contract to near its shortest position that creates this appearance. How “peaked” it appears is again up to your individual structure. The misconception is in assuming that loading in this position augments the peak any more than any other position of exercise.
“…outer head…”
The appearance of one head compared to another is, again, a matter of individual muscle belly length compared to tendon length. Although in theory you can very slightly influence one head of the biceps versus the other, the end result is negligible. Remember they are designed to work together, having a common tendon of insertion and origin so closely related that methods of separating their function during arm curls are insignificant. Besides, for all their efforts, no one in the entire history of bodybuilding has ever altered the aesthetic relationship of the two heads of the biceps beyond their genetic structure.
Now, don’t get frustrated! This is not disheartening information! Truth, on the contrary, is always empowering! Each of the exercises mentioned above, as well as all other biomechanically sound variations, are extremely valuable tools in your tool box. Each offers a variation in motor pattern, which is key to reaching your genetic potential. Additionally, many offer variation in mechanical wear which may not only be stimulating, but also aids in decreasing long term detriment to joints and tissues.
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