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Sunday, January 1, 2017

Best Programme For Bigger Biceps

When it comes to arm training, one muscle in particular always seems to hog the spotlight. The biceps brachii is the large two-headed muscle that makes up much of your upper arm, but it doesn’t work alone.



The brachialis and brachioradialis muscles, which help flex the elbow joint, also add size and shape to the pipes, though it takes a little extra manipulation to get them to grow. The brachioradialis makes up a good part of your forearm as well and will complete your arm development by adding a Popeye-like lower arm to that bulging biceps. In other words, biceps training isn’t just about training the biceps

Basic Biceps Workout

This is a very simple workout for biceps using basic exercises.

EZ Bar Curls
: 3 sets of 8 reps

Hammer Dumbbell Curls: 3 sets of 10 reps

Preacher Curls: 3 sets of 12 reps

Intense Pump Biceps Workout

This bicep workout definitely focuses on getting a solid pump. With this workout you’re mixing moderate rep ranges with high rep ranges. The idea is to work all muscle fibers and completely exhaust your biceps. This is a workout where you will indeed feel your biceps and you’ll be pumped walking out of the gym. Of course this is only if you perform each exercise with strict form. Remember, we’re not just lifting weights; we’re building the muscle.

Incline Dumbbell Curls: 3 sets x 8-10 reps

Preacher Curls: 3 sets x 15-20 reps

Standing Barbell Curls: 3 sets x 8-10 reps

Dumbbell Hammer Curls: 3 sets x 15-20 reps

FST-7 Style Biceps Workout

This biceps workout uses Hany Rambod’s FST-7 training method.FST-7 training has been effective many bodybuilders and athletes, and is often used to bring up lagging muscle groups. Check out this FST-7 style workout for biceps below. You may want to use this on a day you only train arms or biceps (perhaps a second biceps workout for that week).

Barbell Curls: 3 sets x 8-12 reps

Alternate Dumbbell Curls: 3 sets x 8-12 reps

Dumbbell Hammer Curls: 3 sets x 8-12 reps

FST-7 (Preacher Curls used in this example): 7 sets x 8-15 reps

Massive Biceps Workout

A huge set of biceps are a must-have and this workout will put some size on your arms. You’ll be going heavy with the weights so it helps to have a spotter to assist you to get those last few reps that you can’t get on your own. As you can see you’ll be doing more reps on the last exercise. This is to ensure you work all muscle fibers and exhaust your biceps.

Standing Barbell Curls: 4 sets of 6-8 reps

Alternate Dumbbell Curls: 4 sets of 8-10 reps

Dumbbell Hammer Curls: 4 sets of 10-12 reps

Quick Biceps Blowout Workout

 This workout will create a super pump in your arms and it’s an extremely quick workout.

Alternate Dumbbell Curls: 3 sets x 8-12 reps (drop set on final set)

EZ-Bar Curls: 3 sets x 8-12 reps (drop set on final set)

Preacher Dumbbell Hammer Curls (one-arm): 5 sets x 8-12 reps (30 second rest between sets)
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