Isn't it true that everybody enjoys biceps training? Regardless of your interests or overall fitness goals, training your biceps is a must, as these muscles are one of the most impressive and common symbols of strength and power when fully grown. And constructing them isn't as complicated as you would think.
Many guys with flat biceps believe there is some great ‘secret' to growing huge guns that they don't know about, but the truth is that, just like any other body part, all you need is the right killer exercises done in the right order.Before you attempt to lift the heaviest weights, you must first learn form and technique. Then you must exercise consistently and hard, as well as consume high-quality food.
Some bicep exercises (like alternating dumbbell curls) are overrated, while others (like preacher curls) have proven to be much superior when it comes to creating massive bicep size. With this in mind, we've developed two workouts that make the most of the second group and will help you get the weapons you've always wanted in the shortest amount of time!
1st Workout: The Strategy
The best part about this exercise is that it is simple to integrate into your current routine. To do so, perform the following six-move workout made up of three supersets twice a week for four weeks, performing all exercises in sequential order with the specified number of sets, reps, rest times, and tempo. Any other session, raise the weight you're lifting to avoid your muscles adapting to the tension they're under and allowing for optimum hypertrophy, which is the secret to optimal gains.
After four weeks, you can notice significant changes in the size and shape of your biceps. To stop overtraining and muscle loss, make sure to only train them with this exercise and only twice a week. Replace any previous biceps exercises with pressing exercises that strengthen the chest, back, and shoulders.
For best results, follow the tempo code for each exercise: the first digit indicates how long (in seconds) you should 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, and the third digit indicates how long you should take to perform the concentric part of the rep (lift the weight).
Tempo is important for growth because it affects the amount of time your muscles are under stress, and the more tension you have, the stronger the anabolic response and the more you develop. Also, make sure the shape is perfect and that each rep is completed in a safe manner while moving through the entire range of motion.
Finally, the mind-muscle relationship is one of the most important contributors to amazing muscle growth, which makes sense because all movements are essentially regulated by the brain, and this important piece of gym knowledge has been verified by several studies. You won't be able to get the most out of your workout unless you have a good degree of mind-muscle communication. Keep your attention on the work of your muscles and the contraction at all times, and the effects will astound you.
1st Superset: Incline Dumbbell Curls
3 sets, 12 reps, 0 sec rest, 2-1-1-1 tempo
Instructions: Lie down on an incline bench with a dumbbell in each hand held at arm's length and palms facing forward. Your elbows should be in near proximity to your torso. Curl the weights up while contracting your biceps until they reach shoulder level, keeping your upper arms stationary. Squeeze your biceps as you come to a halt at the top, then drop the weights back down.
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#2. Hammer Curls on an Incline
3 sets, 15 reps, 60 sec rest, 2-1-1-1 tempo
Instructions: Lie face down on an incline bench with a dumbbell in each hand at arm's length, palms facing each other. You should keep your elbows close to your torso. Curl the weights up while contracting your biceps until they reach shoulder level, keeping your upper arms stationary. Pause at the top and squeeze your biceps before lowering the weights.
Preacher Curl (Superset 2) #1
3 sets, 10 reps, 0 sec rest, 2-1-1-1 tempo
Instructions: Sit on a preacher bench and grab an EZ-bar with an underhand grip. Hold the bar at shoulder length with your upper arms against the preacher bench pad. Slowly lower the bar until your upper arms are completely extended and your biceps are fully stretched, then curl it back up to shoulder height with your biceps fully contracted. Squeeze the biceps for a second, then drop the weight back down.
#2. Reverse Curl of the Preacher
tempo: 2-1-1-1, sets: 3, reps: 10, rest: 60 sec
Instructions: Sit on a preacher bench and grab an EZ-bar with a double-overhand grip. With your arms extended, place your upper arms on top of the preacher bench. Curl the weight until the biceps are completely clenched and the barbell is at shoulder height. Squeeze your biceps as you come to a halt at the brink, then lower the weight until your arms are fully straight.
3rd Superset
Number one. Curl a cable bar
3 sets, 15 reps, 0 sec rest, 2-1-1-1 tempo
Standing tall and carrying a cable curl bar fixed to a low pulley are the instructions. With a supinated grip at shoulder width, grab the bar and pull your elbows closer to your torso. Curl the weight up while contracting your biceps until the bar is at shoulder level, keeping your upper arms stationary. Squeeze your biceps as you pause at the tip, then lower the handle.
3rd Superset
Number one. Curl a cable bar
3 sets, 15 reps, 0 sec rest, 2-1-1-1 tempo
Standing tall and carrying a cable curl bar fixed to a low pulley are the instructions. With a supinated grip at shoulder width, grab the bar and pull your elbows closer to your torso. Curl the weight up while contracting your biceps until the bar is at shoulder level, keeping your upper arms stationary. Squeeze your biceps as you pause at the tip, then lower the handle.
Workout 2: Biceps/Triceps Strategy
Rest-pause supersets, as proposed by legendary coach Christian Thibaudeau, are another highly effective way to target your biceps. This advanced approach helps you to achieve maximum muscle fiber recruitment with the fewest sets possible by increasing the time under stress.
You must raise a weight before you reach the point of momentary failure to get there. After a brief break, pick up the weight and do as many reps as you can before you reach the same point of failure. Rest briefly before attempting another, final set to failure. You'll get more muscle stimulation this way than if you go for complete failure in the first sprint. Without a doubt, this method of training is a godsend for anyone looking to increase anabolic hormone output.
This exercise should be done twice a week, with a 48-hour break in each session. Much more than that, and your gains will be harmed. Here's how it works: Perform 5 sets of 5 reps of the first exercise, then perform the first set of 10 reps of the second exercise with a weight that is around 80% of your 10-rep-max.
After 15 seconds of rest, go for a second set of 8 reps with the same weight. After a 15-second rest, repeat the last set with the same weight, aiming for six reps. Exercises 3, 4, and 5 can be done in the same way. The final exercise is designed to be a punishing finisher, so aim for 100 reps split into as many sets as you need. This routine will give your biceps the most intense burn!
#1. Chin-up with a towel grip
5 reps x 5 sets x 45 sec rest
Pull yourself up until your chest is at the level of your knees by looping a gym towel over a pull-up bar and gripping it firmly in both hands. Slowly return to your original place.
#2. Biceps curl with dumbbells
3 sets x 10 reps x 6 sets x 6 reps x 3 sets x 3 reps x (rest-pauses between), 15 seconds of rest
Standing tall with dumbbells in each hand, palms facing forward and elbows close to the torso, perform this exercise. Curl the weights up to your chest without sitting back. Squeeze your biceps as you pause at the tip, then lower the weights.
#3. Dip
Sets: 3, Reps: 10, 8, 6 (rest-pauses between), Rest: 15 sec
Keep your body straight and your arms locked out while gripping the bars. Bend your arms to lower yourself downward. The elbows should be held close to your body and your torso should remain upright. Lower yourself until your hands are at chest level, then explosively push back up.
#4. Reverse cable curl
Sets: 3, Reps: 10, 8, 6 (rest-pauses between), Rest: 15 sec
Set the cable to the lowest point possible. Stand up and use a pronated grip at shoulder width with elbows close to the torso to secure the bar connection. Curl the weight up while contracting your biceps until the bar is at shoulder level, keeping your upper arms stationary. Squeeze your biceps as you pause at the tip, then lower the weight.
#5 triceps cable extension
Sets: 3, Reps: 10, 8, 6 (rest-pauses between), Rest: 15 sec
Set the cable to the highest point possible. Hold both ends of the rope connection with an overhand grip at shoulder width apart with your arms bent above your head, keeping your back and upper arms straight. Take a large step forward, away from the cable station, and lean forward slightly. Downward push the bar until the arms are completely extended. Return the bar to its starting spot after a brief pause.
Push-ups (number 6)
Sets: as many as needed, Reps: 100
Instructions: Lie face down on the floor with your hands shoulder-width apart and your arms straight so that your shoulders, elbows, and wrists are aligned, and your feet hip-width apart. Your fingers should be slightly splayed out, and your whole body should be in a straight line. Bend your arms and lower yourself until your chest is almost touching the floor, then press your body back up while gripping your chest until your arms are straight. Complete 100 reps as quickly as possible, pausing only when absolutely necessary.