Everybody loves training biceps, right? Well, regardless of your preferences and ultimate training goals, training your biceps is a must, as these muscles are one of the most impressive areas when fully developed and one of the most common symbol of strength and power. And building them is not as difficult as you thought.
Many guys with flat biceps think that there is some great ‘secret’ to growing huge guns that’s not available to them, but the reality is that as with any other body part, all you need is the right killer exercises in the right order. As always, mastering form and technique is mandatory before you even try lifting the heaviest weights. And then you have to train hard and regularly and eat high quality food.
Some bicep exercises are greatly overrated (think alternating dumbbell curls), while others have proven to be far superior to others (hello preacher curls) when it comes to building massive bicep size. With this in mind, we’ve created two workout that maximally utilizes the second group and can help you build the guns of your dreams in the shortest time possible!
Workout 1: The plan
The greatest thing about this workout is that you can easily incorporate it into your existing routine. Here’s how: you will train your biceps twice a week for four weeks with the following six-move workout made up of three supersets, performing all exercises in consecutive order with the prescribed number of sets, reps rest periods and tempo. The aim is to increase the weight you’re lifting on every second session to prevent your muscles to adjusting to the stress placed on them and enable maximum hypertrophy, which is the key to optimal gains.
After four weeks, you’ll be able to see some incredible improvements in the size and shape of your biceps. Just make sure to train them only with this workout and only twice a week to avoid overtraining and muscle loss. Replace any biceps moves you were doing before with pressing exercises that work the chest, back and shoulders.
For optimal gains, you need to perform each exercise according to the prescribed tempo code – the first digit refers to how long (in seconds) it should take you to perform the eccentric part of the rep (lower the weight), the second digit indicates how long you should pause at the bottom of the movement, the third how long it should take you to perform the concentric part of the rep (lift the weight) and the fourth tells you how long you should pause at the top portion of the movement.
Tempo is crucial for growth because it influences the time your muscles spend under tension, and the higher the tension, the stronger the anabolic response and the more you grow. Also, make sure your form is flawless and each rep is performed in a controlled manner within a full range of motion.
Finally, one of the greatest contributors to impressive muscle development is the mind-muscle connection, which makes a lot sense because all movements are ultimately controlled by the brain, and this vital piece of gym wisdom has been confirmed by multiple studies. If you don’t achieve a decent level of mind-muscle connection, you won’t be able to make the most out of your workout, period. Stay focused on the work of your muscles and the contraction at all times and we guarantee that the results will be surprising.
#1. Incline Dumbbell Curl
Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-1-1-1
Instructions: Lie on an incline bench with a dumbbell in each hand at arm’s length with palms of your hands facing forward. Your elbows should be close to the torso. Keeping your upper arms stationary, curl the weights up while contracting your biceps until the weights reach shoulder level. Pause at the top and squeeze your biceps, then lower the weights back down.
RECOMMENDED: “Arm” Yourself with This Arm Workout
#2. Incline Hammer Curls
Sets: 3, Reps: 15, Rest: 60 sec, Tempo: 2-1-1-1
Instructions: Lie on an incline bench with a dumbbell in each hand at arm’s length with the palms of your hands facing each other. Your elbows should be close to your torso. Keeping your upper arms stationary, curl the weights up while contracting your biceps until the weights reach shoulder level. Pause at the top and squeeze the biceps, then lower the weights back down.
#1. Preacher Curl
Sets: 3, Reps: 10, Rest: 0 sec, Tempo: 2-1-1-1
Instructions: Grab an EZ-bar with an underhand grip and sit on a preacher bench. With the upper arms positioned against the preacher bench pad, hold the bar at shoulder length. Slowly lower the bar until your upper arms are fully extended and the biceps are fully stretched, then curl it up until your biceps are fully contracted and the bar is at shoulder height. Pause for a second and squeeze your biceps, then lower the weight back down.
#2. Preacher Reverse Curl
Sets: 3, Reps: 10, Rest: 60 sec, Tempo: 2-1-1-1
Instructions: Grab an EZ-bar with a double-overhand grip and sit on a preacher bench. Place the upper arms on top of the preacher bench and have your arms extended. Curl the weight up until the barbell is at shoulder height and your biceps are fully contracted. Pause at the top and squeeze your biceps, then lower the weight down until your arms are fully straight.
#1. Cable Bar Curl
Sets: 3, Reps: 15, Rest: 0 sec, Tempo: 2-1-1-1
Instructions: Stand up tall while holding a cable curl bar that’s attached to a low pulley. Grab the bar with a supinated grip at shoulder width and bring your elbows closer to the torso. Keeping your upper arms stationary, curl the weight up while contracting your biceps until the bar is at shoulder level. Pause at the top and squeeze the biceps, then lower the bar down.
#2. Cable Hammer Curl:
Sets: 3, Reps: 15, Rest: 60 sec, Tempo: 2-1-1-1
Instructions: Reduce the weight used in the previous exercise by a plate or two and attach a rope attachment to a low pulley. Grasp the rope with a neutral grip and stand straight up and bring your elbows closer to the body. Keeping your upper arms stationary, curl the weight up. Pause at the top and squeeze your biceps, then lower the weight down.
Continues on next page(WORKOUT 2)>>