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Biceps Brachii or Biceps Brachii Muscle Anatomy and Overview
Biceps are made up of two (bi) muscles. These muscles are the long head and the short head.
Biceps Brachii Function
The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function of the bicep brachii is supination of the forearm.
Biceps Brachii Origin
The origin of the bicep muscle attaches onto the Scapula at two places (Supraglenoid Tuberosity and the Coracoid Process)
Biceps Brachii Insertion
The insertion points are onto the Radius (Tubercle) and the Fascia of the forearm (Bicipital Aponeurosis).
Biceps Brachii Training
Increasing Bicep Size: Be sure to keep your train at different intensities and focus on a full range of exercises. Since biceps are a small muscle group, do not perform more exercises and sets than larger muscle groups.
For Sport:Biceps aren't a very integral muscle for sport and isolation exercises should be kept to a minimum.
Biceps are worked during any pulling action. Some people recommend training biceps with your back and some people say to train it at a different time. The right answer is
Vary your routine every month to never allow your body to adapt.
Also see the Brachialis Muscle.
Biceps Brachii Other/Similar Names
Other names for this muscle group or similar muscle groups referred to the 'Biceps Brachii' are:
Biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, Upper BodyBiceps Brachii Exercises
This is a complete list of Biceps Brachii weight lifting exercises. If you don't know where else to find exercises to work your Biceps Brachii try the above exercise link.
Basic Fitness Exercise Workout Plan Program Principles
By: Michael Carrera - Truestarhealth.com
Workout Plam Principle 1: Combine strength and cardio training as part of your circuit training program.
Both strength training and cardiovascular training offer different benefits. Training in approximately 65 to 85% of your maximum heart rate range improves the efficiency of heart and lungs and burns many calories. Strength training shapes and tones your body and revs-up your metabolism by increasing your lean muscle mass. Moving from one resistance training exercise to the next non-stop burns approximately 25% more calories than resistance training alone. Also, since our program is based on a timed sequence, beginner and intermediate are given a few seconds to gear up for the next exercise. Not only do you feel better and look better, but you burn more calories while you sleep!
Workout Plan Principle 2: Reversibility:
Use it or lose it.
The
principle of reversibility simply
states that if you don’t use
it, you will lose it. Unfortunately
the gains you fought so hard to
achieve will quickly be lost if
you stop exercising. Your metabolism
will return to pre-exercise levels,
your gains in strength and endurance
will diminish and even if you don’t
deviate from your nutrition plan,
you may find yourself regaining
some of the lost weight. Our bodies
are very plastic and love to adapt
to new and exciting experiences.
However, the adaptations must be
maintained. As a rule of thumb,
if you must cut back on the frequency
of workouts, bump up the intensity.
Exercise as hard as you can 1 to
2 days per week and if possible
complete a short 8-minute circuit
(one full set of all the exercises)
on another day. Even one full round
of the circuit can help you maintain
your level of fitness and keep you
motivated. You have worked so hard
to gain it, try not to lose it.
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