Official BiCeps Training Day!
![altdbcurl1[1]](http://fatburnblog.com/wp-content/uploads/2007/12/altdbcurl11.jpg)
Well today at the gym I noticed something curious … apparently it was the official national biceps training day and nobody notified me, or at least that is how it seemed.
Practically every guy who came into the gym commenced their workout with numerous bicep curls in a variety of formats. Some of them even spent the entire workout just doing biceps.
What is with that? Am I missing something?
I mean … the biceps is one of the smallest body parts you can train and yet the vast majority of guys in my gym have a laser like focus on training them at the exclusion of everything else. Possibly biceps are in fact a penile extension and that is why guys are so obssessed with training them …
hhhmmm
I never see any guys in my gym doing Squats, or Deadlifts, or Bent Over Rows … and only occasionally see someone doing Bench Presses. Am I at the wrong gym? Who knows but it seems that far to many guys at my gym are aware of only one body part.
I wonder what would happen if they were to stop … look to see what the biceps are connected to.
Now don’t get me wrong … I love a good set of arms like anyone … but I do believe you need to train with a whole body approach in mind. You need to focus (at least in the first year or two of training) on working the large muscle groups through heavy compound movements.
So maybe I have got it all wrong and I should focus on biceps, or maybe I should wait until the next official national biceps training day … until then I will be the guy over in the corner doing Squats and Deadlifts 
On the serious side though … if fat loss is your goal then biceps is NOT the muscle to focus on. What creates the highest possible metabolic disturbance, and therefore elevation of your metabolism is compound exercises. These are exercises that are typically multi-joint and multi muslces involved to perform them.
Structure your training program around these type of movements and you will accelerate your fat loss results.
December 21st, 2007 at 4:50 am
It’s great to have big biceps, but it’s also important to work out the triceps as well. By making triceps bigger, your arms will look bigger as well.
December 21st, 2007 at 7:17 am
Hey Mike2 … thanks for dropping by my friend and for your comments … you are absolutely right, triceps are a larger muscle in the arm and contribute more to overall muscle size. Regards Rod
December 21st, 2007 at 11:44 am
Hey Rod - I see this happen, especially with the young guys. Bench and biceps. I’m with you though and would trade it all for a good set of compound lifts. If you follow any of the programs by Chad Waterbury you’ll find he often won’t include any bicep isolation exercises, claiming that they’ll get enough work doing the compound work. Cheers Mike
December 21st, 2007 at 11:59 am
SHould have added…
Hope you have a great trip up to Sydney. What’s the weather going to be like over Christmas over there? It’s supposed to be up in the high 30’s (around 38) Christmas day over here.
All best best of the season to your and your family. Let’s get ready to rip this place to shreds in the new year!
Cheers and good wishes - Mike
December 21st, 2007 at 2:22 pm
Oh, I just have to comment on this post!
I work out at a university gym, so I see the whole spectrum of the weight lifting stereotypes. We get the lean runners who come in and bang out some squats, calf raises, and hamstring curls and are out in 15 min. or less. The power lifters spend most of the time in the power rack, as do the hockey players, but they are usually the more diverse, adding dynamic medicine ball and plyometric exercises. The staff, old alumni, and professors are usually the best at doing all around workouts, whole body conditioning.
But the bulk of the people that workout in a university gym? Guys trying to get “pumped up” for vanity, especially the frosh. I hate to stereotype, but its so easy to see after going to a University gym for so long now. The busiest time in the weight room is Friday evening when most of the guys come in to try and do a bunch of bicep curls and benches to get the “pump”, and then go out to the bars to try and pick up, while filling their freshly worked muscles with alcohol. A lot of them don’t seem to follow a program, just come in with the mentality of “let’s see how much I can lift”.
My girlfriend and I like to pick out the extreme “upper body boys” who have huge arms and chests, doing curls and benches all day, but have tiny stick bird-like legs. They’re so top heavy! You’ll never catch them in the squat rack!
I’m probably the opposite. The initial driving factors that got me into weight lifting in the first place makes me focus on working the big muscles. Lots of back and leg exercises. I joked with my girlfriend when that when I was on a 4-day split that my chest/bicep day was my “vanity” workout.
Right now I don’t do any bicep curls at all. Between the overhead press, chin-ups, pull-ups, and bent over barbell rows, even thoug the bicep is secondary in all those, I don’t think they could take any more.
December 31st, 2007 at 3:46 am
Well said! That said though I love looking at my biceps and I’m not a guy! LOL But yes your right compound exercises is where its at.
December 31st, 2007 at 2:26 pm
Your site looks great! I found your blog via Google while searching for calf muscles exercises and your post regarding Official BiCeps Training Day! looks very interesting to me. I have seen many other so-called sites and they have been far from good quality.Your site has all the key ingredients to pulling in visitors.
January 3rd, 2008 at 10:40 pm
Congratulations on your efforts so far. I am going to start too!
January 4th, 2008 at 12:23 am
Hey Ron … thanks for dropping by and great to see you making a start with your fat loss journey. Let us know how it goes and keep us up to date with your progress. Rod
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