Owning a set of giant pipes signifies that you possess the strength
of a giant. That could be why the bi’s are the muscle that
nonbodybuilders most easily relate to—even if they think the whole
bodybuilding thing is strange.
The biceps are a fusiform muscle with two heads (bi = two, ceps =
heads) and actually span two joints, though for practical purposes we
treat them as if they span only the elbow joint. To thoroughly train the
biceps, we shouldn’t think about angles per se but instead the degree
of stretch. Biceps should be trained in both the shortened and fully
stretched starting positions. An example of a shortened starting
position is a bentover one-arm curl. Likewise, the biceps should be
trained with a stretched starting position, such as when doing incline
curls.
bicep workout
Barbell Curl 4 sets x 10 repetitions (30-40 seconds of rest between sets)
With
the barbell curl, you’ll pick a weight that you can do for 15 reps, but
you’re only going to do 10. Rest for 30 seconds, then do 10 more. Rest
for 30 seconds and go for another 10. Rest 30 seconds and do one final
all-out set.
Although the first set will seem easy, the fact that
you’re only resting for 30-40 seconds will mean that the last set or
two will be hard work. In fact, you might not even be able to do 10 reps
in the final set.
As soon as you’re able to do 10 reps in all 4 sets, increase the weight for the next workout.
Ring Dips 3 sets x 5-10 repetitions (60-90 seconds of rest between sets)
Using
rings to do dips is a great way to make the exercise more challenging.
If you don’t have any rings available, just do regular parallel bar
grips.
It’s best to avoid bench dips, as they put your shoulder
in a position that can lead to an injury, especially if you’ve got
several 20-kg plates on your lap.
Make no mistake about it, ring
dips are a very difficult exercise. So make sure that you can do at
least 20 bodyweight dips using parallel bars before moving on to the
rings.
Spider Curls 2 sets x 8-10 repetitions (45-60 seconds of rest between sets)
The
Spider Curl isn’t an exercise that you’ll see very often. It earned
most of its limited popularity from bodybuilding legend Sergio Oliva. If
you’re not familiar with Oliva, he was the reigning Mr. Olympia until
he was beaten by a rising star called Arnold Schwarzenegger.
With
most bicep exercises, it’s easy to cheat and let other muscles do some
of the work, something that’s almost impossible with the Spider Curl.
Lay
with your torso facing down, on the back of the incline bench, with
your legs shoulder width for balance. Hold a barbell with shoulder width
grip. When completing the curl bring your arms slightly forward to
increase the emphasis on the curl.
Aim for a total of 18 reps across 2 sets. As soon as you hit that number, increase the weight in the next workout.
Skull Crushers 2 sets x 8-10 repetitions (45-60 seconds of rest between sets)
Using
a close grip, lift the barbell and hold it with your elbows in as you
lie on the bench.Keeping the upper arms stationary, lower the bar by
allowing the elbows to flex. Lift the bar back to the starting position
by extending your elbow.
As with the Spider Curl, aim for a total
of 18 reps across the 2 sets. As soon as you can do it, increase the
weight in the next workout.
To finish off your arms and leave
them really pumped, you’re going to do a couple of drop sets after the
last set of the final two exercises.
To do a drop set, pick a
weight where you reach exhaustion at 8-10 reps. As soon as you've hit
muscular failure, drop the weight by 15-25% and aim for another 5-6
repetitions. Drop the weight by roughly 15-25% again, and grind out 3-4
repetitions.
Triceps Pressdown 1 set x 12-15 repetitions (+ 2 drop sets)
Face high pulley and grasp rope attachment or bar with clinched hands side by side (palms in). Position elbows to side.
Hammer Curl 1 set x 12-15 repetitions (+ 2 drop sets)
Stand
up with your torso upright and a dumbbell on each hand being held at
arms length. The palms of the hands facing your torso.. While holding
your upper arm stationary, exhale and curl the weight forward while
contracting the biceps.
The Hammer Curl is one of the best
exercises for building the brachialis, which runs underneath the biceps.
It's really only visible when looking at the arms from the side, but
will make your arms appear much larger when viewed this way.
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