Stratégie Biceps Workout That Will Have You Bursting Through Your Sleeves

For the majority of men, the best part of arm day is when you get to grab a pair of dumbbells and curl them until you can't curl no more. Then, stand in a mirror and admire your work. 

Don't lie, everyone loves working through reps and watching the pump grow, grow and grow – but you can do so much more to build up your biceps than just the basic standing curl. Yes, we were shocked, too!

On your next arm day – which is probably today – try this circuit for a new way to hit those curls. The workout has been designed to help you build up cannonball-sized biceps, so you'll be glad you switched up your routine. 


The Warm-up
Prone cobra

How To:

• Lie face down on the floor with your legs straight, arms at your sides, and palms down.
•  Drive your hips into the floor.
• Contract your glutes, raising your legs off the floor.
• Simultaneously inhale and tighten the muscles in your upper back, raising your chest, head, and arms off the floor; rotate your thumbs toward the ceiling as you do this.
• Hold for 4 seconds, and then return to the start.
• That’s 1 rep.
• Do 2 sets of 10.

Seated bicep curl 

Sit on a bench, hold two dumbbells at arm's length and let them rest by your side. Use your bicep to curl the dumbbells up to your shoulders, then slowly lower them back down to your side and repeat. 

Dumbbell floor press

 

Lie face up on the floor holding two dumbbells at chest height. Press up as if you were on a normal bench until your arms are fully extended. Then slowly lower back to the starting position.

Wall curl

How To:

• Stand with your back pressed against a wall, holding two 20-pound dumbbells with an underhand grip.
• Curl them upward toward your chest as you keep pressing your back and upper arms into the wall.
• Squeeze your biceps at the top of the curl; then lower the dumbbells. 
• That’s 1 rep; do 10.

Close-grip push-up hold

How To:

• Assume a push-up position, your hands directly under your shoulders.
•  Keeping your elbows close to your body, lower your torso until your chest is 2 inches from the floor.
• Hold 4 seconds; return to the start.
• That’s 1 rep; do as many as you can before the time’s up or your form fails.

Test your cannonball strength

You can turn the workout into a fun challenge to gauge your arms' strength. Set a timer for 2 minutes per round. Do 3 rounds of the circuit total, resting 1 minute between each. Track the number of diamond press-up holds you complete in total; that's your score.

<6 Off to a good start

7-12 That's serious strength

>13 Now you've got sleeve-busting biceps!

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How to Build Bigger Biceps: Increase Biceps Size

Big chest muscles, 6-pack abs, big biceps .That’s what most people want. I feel big shoulders, traps & back are more impressive, but to each his own. Here’s how to build bigger arms and increase biceps size.

Whilst there are many bicep workouts, and exercises within those workouts, these are the top ones which I have benefited from over the last twenty years.

Bicep Exercises

     Standing barbell curls with a straight bar
     E-z barbell preacher curls
     Cable preacher curls
     Seated alternate dumbbell curls
     Single arm concentration curls
     Seated alternate dumbbell hammer curls

NB: With all variations I aim for 12 complete reps, stripping the weight once on first two sets, then may be twice on third set depending on strength on energy levels for a given day.

Bicep Workout  1

3/4 drop sets standing barbell curls x 12 reps
3/4 drop sets seated alternate hammer curls x 12 reps
3 drop sets single arm concentration curls x 12 reps
**all three sets for only one drop of weight and no rest between swapping arms.

Bicep Workout  2

3/4 drop sets preacher curls with e-z barbell x 12 reps
3/4 drop sets seated alternate dumbbell curls x 12 reps
3 drop sets single arm concentration curls x 12 reps
** all three sets for only one drop of weight and no rest between swapping arms.

Bicep Workout  3

3/4 drop sets preacher curls with cable x 12 reps
3/4 drop sets seated alternate dumbbell curls x 12 reps
3 drop sets single arm concentration curls x 12 reps
**all three sets for only one drop of weight and no rest between swapping arms.

I would complete a round of these three workouts, then shake things up a little! Whilst your body thrives on consistency, I believe that you must fit in an element of ‘shock training’ to your workouts occasionally.

I never wait around for a plateau to hit my body.

For example, in workout #1 I would complete the standing barbell sets, then do three sets of alternate incline dumbbell curls. This stretches the long head (and the brachialis) all the way out, and at the top of the movement if you lift your elbow up slightly and squeeze at the top – it’s going to REALLY HURT. Great stuff!

The third exercise I would fit in for three sets is then either cable concentration curls, either single arm or double overhead curls (like a double biceps pose).

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Reproduce Your Bicep and Tricep Exercises With These Steps

Your arms are too small. Or at least you probably feel that way, if you’re like the average guy. But chances are it’s not because you’re neglecting those muscles.

I’ve yet to come across a would-be arms dealer who hasn’t tried every biceps curl and triceps extension in the book. So what’s the problem? 

Bicep and Tricep Exercises

The problem of lean arms is universal. While many men aim at having big bulky arms most of the women crave for lean arms. For having those beauty muscular arms you will have to focus on them and work them out. Knowing the right approach and focusing on them is necessary. The first few days of training should be spent in learning movement patterns. Also, strength is of paramount importance when it comes to bulking up. To reach a specific goal you need to be particular about the bicep and tricep exercises you do. Compound exercises have been known over time to be helpful in bulking up. At first, you need to acquire the extra mass before shaping it up. If you want to build up your arms, let’s know about its composition first. Your arm consists of three primary muscles – the forearm, the bicep tricep workout. Each muscle must be targeted equally to ensure that the muscles work together while they grow.

Following are a few sure shot tips to help you in growing those biceps and tricep exercises. Adopt them for a better tomorrow:

    Eat Eat Eat

You need eat a lot if you wish to grow. But basically, you cannot eat anything. You need to focus on high-calorie content food. Fresh fruits and green leafy vegetables must be a priority. All of your exercises will be useless if you are not eating properly. At first, you need to bulk up. Prepare a diet plan which will guide you throughout. Increase the number of meals that you are taking each day. Cut off all the excess fast food that you consume. Protein containing food should be preferred but the diet should not be only rich in protein. You require other nutrients as well. Supplements also work well only you need to know about the right kind of supplement that you must take.

• Biceps and Triceps

The bicep and tricep exercises are the most important muscles. You should focus on the exercises which will help you in building them. Some of these exercises are  back exercises and arm workouts including chin-ups. The exercises which help in building up the whole body along with the triceps are more beneficial as they will provide proportionality to your body. Feel your biceps and triceps while working. Partial training is not the best and you should go for the fuller arms as possible.

• Get Strong

Increase the number of repetitions of exercises that you do each day. At first start with low repetitions and gradually as you develop strength, increase the number of reps. Do not include similar exercises in your workout routine. Try experimenting with the exercises according to your body type. You also need to grow on the whole. You must do enough reps. Doing less exercise will never give you the results that you are wishing for.

• Work Out The Other Muscles

Most of the people focus only on upper muscles of arms. It will lead to disproportionality. Your upper body will look heavy and lower portion will look too lean and thin. Go for exercises which will work up your arm along with the rest of the body. Doing too much arm exercises might not be beneficial. To trigger a response from your muscles, you will have to shock them at first. Don’t let your muscles get accustomed to a particular set of exercises. Change your routine in every few days.

• Avoid Overtraining

At times to achieve the target one starts overtraining. Exerting useless pressure on your body is not going to benefit you in any manner. Overtraining might cause injuries. But you should do a lot of exercises and even different ones to figure out that which one works the best for you.

 Keep A Track

You must regularly analyze and find out if the workouts that you are doing are showing positive effects or negative. Weight your arms from time to time and even measure it. If you do not find any difference then you should change your diet and technique of practice. Formulate future goals and work in the direction of achieving them.

It is also said that to achieve those bulkier arms you should at first get leaner. Get a strip of fat off those arms to make them look bigger and better. You should also try to keep yourself safe while working out. The most common injury is elbow injury and it is better to be safe than to get injured and recover. Apart from taking the proper nutrition, one should also focus on adopting right lifestyle habits.

Warm ups and warm downs are also necessary along with stretching. Adopt a decent workout routine and go forth to achieve those bulkier monstrous muscles.

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The Best 10 ways to develop an arm workout program

Developing an arm workout program should always begin with a weightlifter defining his or her goals. Although most people will likely have several goals, best-selling author Frédéric Delavier says they will have difficulty setting up an optimal program if they don’t define those goals well before getting started. “Write down your goals on paper so that you can read them before every workout,” he recommends. “This will help motivate you.”

In Delavier’s Anatomy for Bigger, Stronger Arms, the French powerlifting champion describes several steps people must take, or questions they should ask themselves, in order to develop effective and personalized programs. Delavier and co-author Michael Gundill believe that when people have completed the full 20 steps, they will have addressed all possible questions about developing a training program.

   1- How should you define your goals? After defining your goals, you need to quantify them, such as “gain half an inch on my arms in two months,” “get stronger so I can lift 10 pounds more during curls after one month,” or “double the number of sets I can do in 10 minutes so I can increase my endurance in 15 days.” Delavier says that the time frame and how much you hope to achieve should be reasonable and realistic.

  2 -  How many arm workouts should you do each week? Two workouts per week provide an excellent base for your workout program. However, Delavier recommends that beginners do no more than three arm workouts each week. “Keep in mind that overtraining is more damaging to your progress than undertraining,” he says.

  3-  Which days should you work out? Ideally, you should be able to alternate one day of training with at least one day of rest. Here again, this might not work well with your schedule. In that case, you have to find a balance between the ideal and the feasible. With a program that includes one arm workout per week,you can choose any day you like.With a program that includes two arm workouts per week,those workouts should be spaced out as much as possible, such as Monday and Thursday or Tuesday and Friday.

  4-  Should you work the biceps and triceps separately? Some weightlifters work the biceps and forearms in one workout and then do the triceps another day. This is called an advanced split. But Delavier advises against the practice, at least at first. He recommends working the biceps, triceps, and forearms in a single session.

  5-  What time of day should you work out? Some people are stronger in the mornings and weaker in the afternoons. For others, the opposite is true. These fluctuations are completely normal, and it is rare to find people who have consistent strength throughout the day. Ideally, you should train when your arms are the strongest. The majority of athletes are strongest around 6 to 7 p.m. This works out well since many people are free to exercise at that time.

  6-  How many sets of arm exercises should you do for each muscle? The volume of work for the arms is determined by the number of sets of each exercise and the number of exercises per workout. Delavier says the number of sets is an important factor for muscle growth. “If you do too few sets, then the muscles will not be stimulated optimally in order to grow rapidly,” he comments. “If you do too many sets, then overtraining will prevent the arm muscles from growing.” Your fitness level dictates the number of sets you should do. At first, do no more than four sets per muscle.

  7- How should you adjust your volume of work? The number of sets is the first variable to adjust. As you become stronger, and when you feel ready, you can add a set here and there. “The best thing is to let your arms tell you how many sets they want to do,” says Delavier. An abrupt loss of strength means that you have perhaps done one set too many. You will know this when you do your next workout.

  8-  How many exercises should you do during each workout? When you first start, it is better to stick with a single exercise—one for the biceps, one for the triceps, and one for the forearms. Delavier says that for each muscle you should choose the exercise that is best suited for you and later add other exercises to increase workout intensity.


 9- When should you change exercises? As your muscles grow, you must constantly switch your workout program. But keep in mind that beginners make fast progress, especially when doing the same workout week after week. As long as a routine is producing results, it makes absolute sense to keep it the same. Changing the structure too often creates negative interference, slowing motor learning and preventing a gradual increase in the intensity of the workout.

10-  How many repetitions should you do in each set? Delavier says there is no magic number of repetitions for improving results. More than repetitions, what really counts is the intensity of the contraction. Altering the number of repetitions is just a way to make progress, not an end in and of itself. Still, you should adjust the number of repetitions to match your goals.
 

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The Ultimate Arms Workout Plan

Add size and strength to your biceps and triceps while also building a bigger and stronger chest with this four-week workout plan

 To make major changes to how you look with your shirt off, you need to take your training to a higher level. While there’s no substitute for hard graft if you want to build up your body fast, you’re only as ever as effective as your training plan. After all, working hard without following a smart plan will only return a small percentage of the benefits you could achieve when you work hard and smart at the same time.

This month’s four-week workout has been designed to help you add serious size to your arms and chest quickly and effectively by dedicating more training time to these muscle groups. In the first block of the plan your arms get special attention, while in the second block your chest gets more time under the bar. This approach will hit these muscles hard to force them to grow bigger, while also building up all your other major muscle groups and stripping away fat.

Biceps -

Barbell Curl - Standing. Keep your back straight and take an underhand grip on the bar with your hands slightly more than
shoulder-width apart:
- Inhale, then curl the barbell
- Contract the gluteal, abdominal and back muscles isometrically to avoid torso swing
- Exhale as you complete the movement

Dumbbell Curl - Sit on a bench holding a dumbbell in each hand with your palms facing inward:
- Inhale and raise one arm at a time, turning the palm up
 - Raise your elbow to continue curling the dumbbell
-Don't swing as you raise your arm

Hammer Curl - Stand or sit. Grasp a dumbbell in each hand with your palms facing inward:
- Inhale and curl the dumbbells to your shoulders,
  either simultaneously or alternately
 - Exhale as you complete the movement

This is the best exercise for the brachioradialis. It also works the biceps.

Concentration Curl - Sit on a bench. Hold a dumbbell with an underhand grip and rest
your elbow on the inner side of your thigh:
- Inhale and curl the dumbbell
- Exhale as you complete the movement

This isolation exercise allows you to control the range, speed,
and alignment of the movement. It works mainly the biceps, brachialis, and brachioradialis.

Reverse Curl - Stand with your feet slightly apart and your arms straight, using an overhand grip (thumbs toward each other):
- Inhale and curl the bar
- Exhale as you complete the movement

This exercise works the extensors of the wrist and fingers. It works the brachioradialis, brachialis, and, to a lesser degree, the biceps.

Preacher Curl - Stand or sit with your arms resting on the bench:
- Inhale and curl the bar
- Exhale as you complete the movement

Triceps -


Triceps Pushdown - Stand facing the machine with your hands on the bar and your elbows against your sides:
- Inhale and straighten your arms, but don't separate
your elbows from your sides
- Exhale as you complete the movement

This isolation exercise works the triceps and the anconeus.
You can perform an effective variation of this movement
with a rope instead of the bar to work the lateral head of
the triceps more intensely.

Lying Triceps Extension - Lie on a flat bench holding a dumbbell in each hand (can also be done with a bar) with your arms extended straight up from your shoulders:
- Inhale and slowly bend your arms
- Return to the starting position, exhaling as you complete the movement

Triceps Kickback - Stand with your knees slightly flexed, bending forward at the waist, and keeping your back straight. Press your upper arm against your side. Bend your arm at a 90-degree angle:
- Inhale and straighten your arm
- Exhale as you complete the movement

Arm workout -

Functional warm up.
Bicep Curls - 4 sets, 4-6 reps
Hammer Curls - 4 sets, 4-6 reps
Concentration Curls - 4 sets, 4-6 reps
Bicep Curls (sitting on a bench) - 3 sets, to failure each time
Lying Triceps Extension - 4 sets, 4-6 reps
Triceps Pushdown - 4 sets, 4-6 reps
Triceps Kickback - 4 sets, 4-6 reps
Dips - 3 sets, 12 reps per set (or as many as you can do)

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Best Triceps Workout At Home- To Have Smart And Strong Arms

Strong arms are important for almost every upper body movement you do each day and your triceps are often the heavy lifters. Anytime you push something—a door, a stroller, a lawnmower or a barbell, you're using your triceps.

Strong is important and, for many of us, so is having shapely, toned arms. In other words, most of us don't like it when our triceps keep waving even after we've stopped.

The best way to build strong, firm triceps is to choose the exercises that hit all those muscle fibers from every angle.

The triceps, as the name suggests, has three different heads—the long head, lateral head, and the medial head. All of these heads contract during triceps exercises, but some moves emphasize different parts of the triceps.

Triceps Workouts

One of the focus areas in arm muscles workouts is triceps workouts. These are given equal priority with Biceps workouts. Triceps are important to strength providing muscles in the arms and are easily developed with proper workouts.

There are many exercises those are specially designed for Triceps developments. Many of these exercises are with weights and workout instruments.  For workouts with heavy instruments, one definitely needs to go to a gymnasium, but for those who cannot visit a gymnasium for a reason, may have triceps workout plan that can be conveniently followed at home.

#1. Neutral Grip Press with Dumbbells

This exercise should be done for at least four sets. Each set must have 8 to 12 repetitions without any rest.

One has to hold a dumbbell in each hand and lie back on a bench or on an

elevated surface. The dumbbells are to be held at shoulder level in such a manner that the palms face each other. Now the dumbbells are to be pressed against the chest for numbers of sets with repetitions as mentioned above.

#2. Lying Triceps Extensions

This exercise should be done for at least Four Sets. Each set must have 8 to 12 repetitions with rest of 2 minutes.

One may continue this exercise from Neutral Grip Press with Dumbbells. Here, arms have to be allowed to drift back till the Dumbbells are over one’s face.  Now, one has to bend his/her elbows and lower the dumbbells behind his/her head. The elbows are to be extended as far as possible, keeping the same angles with the upper arms.

#3. Tate Press

This exercise should be done for at least Four Sets. Each set must have 8 to 12 repetitions without any rest.

One has to lie back on a bench or on an elevated platform with a dumbbell in each hand. Arms should be kept extended over one’s chest and palms should be facing one’s feet. Now, the elbows are to be pointed outwards and slowly bent, so that the dumbbells almost touch his/her chest.

#4. Underhand Kickback

This exercise should be done for at least Four Sets. Each set must have 8 to 12 repetitions with rest of 2 minutes.

Here, one should stand upright with a dumbbell in each hand and bend his/her hips back.  The upper torso should be so lowered to be almost parallel to the floor. Now, the palms must be turned to face in front and elbows must be so extended to become parallel to his/her torso.

#5. One Arm Overhead Extension

This exercise should be done for at least Four Sets. Each set must have 8 to 12 repetitions with rest of 2 minutes.

Here, one must hold a dumbbell in a hand and extend the arm to bend the elbow to reach behind one’s head. The elbow should be so extended that the arm is pointed straight overhead.

Other than these, there is some freehand best triceps workout at home.

#6. Triceps Dips

Here, one has to sit on the edge of a strong chair or on a workout step. Now, the palms are to be placed beside one’s hips on the edge of the surface and slide out of the surface so that the hips hang on air.  The legs are to be straightened out and the body is to be lowered slowly putting the force on one’s arms. After this, the body must be pushed up with the help of one’s arms. This exercise should be repeated twelve times each set, with minimum two sets to do.

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The 18 Top Dumbbell Exercises For Biceps !

If you're just as focused on your appearance as building strength and mass — and there's nothing wrong with that — there's no better place to start than your biceps. The muscles are composed of a long and short head, which team up to handle movements like flexing, and curling, that make your arms pop.

The biceps take up a ton of prime real estate on the front of your arm, and they're probably the easiest part of your body to show off no matter the situation or who you're trying to impress. Whether you rock a dress shirt or a tank top, a strong set of guns are sure to make waves.

To help you hone those arms, we created this list of 18 go-to moves to work your biceps. Some of these are classics; some are new. Some are a grind; some are fun. Some hit the long head of the muscle; some focus on the short head.

Pick the ones you like (and maybe some that you don’t), and use them to pump up your arms — and fill out your sleeves.

1-One-at-a-Time Biceps Curl
2-Alternated Biceps Curl
3-Inner-Biceps Curl
4-Biceps Curl
5-Hammer Curl
6-Seated Alternated Biceps Curl
7-Seated Biceps Curl
8-Incline Alternated Biceps Curl
9-Incline Biceps Curl
10-Incline Biceps Bench Curl
11-Concentration Biceps Curl
12-Seated Inner-Biceps Curl
13-Seated Concentration Curl
14-Seated Isolated Dumbbell Curl
15-Preacher Biceps Curl (Supination Grip)
16-Preacher Biceps Curl (Neutral Grip)
17-Bench Alternated Biceps Curl
18-Supine Biceps Curl

Biceps Curl

Of all the dumbbell exercises for biceps, the biceps curl is the most important to learn as it is the foundation that most of the other dumbbell exercises are based. Learn and practice this biceps exercise first.

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                    One-at-a-Time Biceps Curl

• Grab one dumbbell in each hand, palms facing forward.
• One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause.
• Alternate hands after the full motion is completed.

                                                                        Alternated Biceps Curl

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                            Inner-Biceps Curl

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                                    Hammer Curl

The dumbbell hammer curl is one of the most important dumbbell exercises for biceps and has many variations.

• Grab one dumbbell in each hand along the sides of your body, palms facing your body.
• Raise both dumbbells by curling your elbows and lower them down after a short pause.
• Keep your upper arms still throughout.

                                                                Seated Alternated Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                            Seated Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

 Incline Alternated Biceps Curl

• Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                             Incline Biceps Curl

 

• Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                      Incline Biceps Bench Curl

• Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                         Concentrated Biceps Curl

• Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell, palm facing up.
• Raise the dumbbell up to your shoulder and lower it back down after a short pause.
• Only your lower arm should move throughout the exercise.

                                                                         Seated Inner-Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                      Seated Concentrated Curl

• Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.
• Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.
• Try NOT to jerk your upper body in en effort to help you lift the weight.

Seated Isolated Dumbbell Curl

• Sit on one end of the bench, hold one dumbbell with your hand and place that hand’s elbow (extended) against the front of your thigh.
• Raise one dumbbell until it reaches your shoulder’s height and slowly lower it back down after a short pause. Alternate after a set.
• Try NOT to jerk your upper body in an effort to help you lift the weight.

                                                         Preacher Biceps Curl (Supination Grip)

• Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing up.
• Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                Preacher Biceps Curl (Neutral Grip)

• Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing each other.
• Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                   Bench Alternated Biceps Curl

• Lie face down on a high bench and hold one dumbbell with each hand straight below your shoulders.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

                                                                                 Supine Biceps Curl

• Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up.
• Raise the dumbbells until they reach your body’s height and slowly lower them back down after a short pause.
• Breathe out when lifting and breathe in when lowering back.

All Exercises 3-4 Sets/ 10-12 Reps/ 1 Min Rest Between Sets !

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Best 4 Week Workout For Brutal Ripped Arms

How To Build Muscle and Burn Fat...FAST!!

Training arms is fun. Really, it's just so much fun knowing that with each passing workout they get bigger and bigger.

Unlike legs, which can be brutally hard (Which explains all the big arms and little legs out there), training arms is super exciting and requires little work (relative to big muscle groups such as the back and legs).

Sometimes, I just get the urge to add a little more size to my arms and just train the hell out of them. I'll usually get this way just before summer when I know my arms are going to hanging out of a t-shirt.

I get a ton of questions about how to build big arms so, I thought, why not put together a quick and dirty arm training program. So, for this month's workout, I thought I'd pass on a 4 week arm routine.

The first thing I have to say about building big arms is that they need to be given priority over everything else. What you want to do is train them first in your weight lifting cycle and you'll only train arms and nothing else. This way, you give them 100 percent of your effort and attention. Rest assured that once you start to do this, your arms will start to grow (assuming your diet is in place). 

 

WEEK 2, 3 and 4 will be uploaded shortly

A Note On Rest and Tempo

It is well advised to perform each lift as quickly as possible while absolutely controlling the negative/lowering phase of each lift.

Time under tension is a critical factor in any hypertrophy phase, and ideally you want sets lasting between 40 and 60 seconds.

Rest periods should be between 75 and 90 seconds for your “A” exercises and between 45 and 75 seconds for the remainder of the program. Once you feel like you’re ready to go, move on to the next set.

On the high rep “D” exercises, use intra-set rest as much as necessary. Your goal is to get all the reps in..

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Best Hardgainer Arm Building Tips - bodybuilding110

The simple and harsh truth about muscle growth is that some people have better genetics when it comes to building muscle. Others have to work much harder, forcing themselves to the maximum, just to see some growth. Your arms are no exception. While some people seem to manage to build big arms just by doing the most basic routines, there are those whose biceps remain mediocre with hard and intensive training.

Well, although the former may look impressive, there are small chances that you’ll learn anything from these guys. On the contrary, if you want to create a method for developing your biceps, you should probably turn for advice to the latter. They are the ones that needed to come up with extraordinary methods for adding half an inch to their arms. The years of trial and error have thought these hard-workers how to utilize every effort of their sets, trying out different routines and high-intensity principles.
In today’s article we present you with several strategies used by competitive bodybuilders who (believe it or not) had hard time building their shirt-busting arms. Learn about the obstacles that may appear on your road to perfect physique and how to overcome them.

ARM-BUILDING TIPS FOR THE AVERAGE GUY

If you find yourself in the average guys lot the following tips will be of a great benefit for you arms development.

1. Train arms on a separate day, not after training a larger bodypart. That way they're fresh and ready to push some heavy weights.

2. Back off the weight occasionally. Try taking 10% off your working weight, slowing down the reps and working for the pump. Keep the reps within 8-15.

3. Focus on building a stronger mind-muscle connection. With less weight, focus on feeling the burn, not counting reps.

4. Every rep should be a quality rep. That means controlling it on the way up, pausing and squeezing the muscle briefly at the top, and lowering in a slow and controlled manner to emphasize the negative.

5. Use a variety of exercises that hit the biceps and triceps from different angles.

6. Consider training arms more frequently than other bodyparts for a period.

7. Use high-intensity techniques such as forced reps, drop sets and negatives.

8. Don't get locked into a particular routine. Experiment with exercises, rep ranges, rest periods and other training variables. What works for someone else may or may not work for you. Try new approaches to spur growth.

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The Complete Biceps Training Guide For Maximum Arms Development

You can't begin to maximize the size of your biceps peak and arm circumference without also addressing the underlying and often-overlooked brachialis.

Like the biceps, the brachialis is an elbow flexor. Due to its position under the biceps, it literally pushes the biceps up as it gets bigger, making the biceps appear taller. Likewise, a well-developed brachialis increases the overall circumference of the upper arm.

If that's not enough, the brachialis is also visible on the side (lateral aspect) of the arm, as when doing a rear double biceps pose. You've gotta be pretty lean to be able to see the brachialis, but even if you've got some chub over it, your arm will still look thicker if your brachialis is properly developed.

In short, you really need to have a thick brachialis if you want bodybuilder-looking guns. But how do you go about accomplishing that?

Developing Mass

If you want to get bigger muscles, you should lift big weights. The recipe is simple like that.

The best exercises to develop the biceps mass is heavy barbell curls and cheat curls. Let’s say you can do curls with 80 pounds, your aim should be to increase the weight up to 100 pounds. The harder your muscles work, the bigger they are going to be. Plus, we must not forget about the strength and forearm development.

If you want to increase the outer sickness, you need to do the biceps curls inward toward the center of your body. You can achieve it by using close-grip instead of normal grip. You can do concentration curls as well, but you need to bring the weight to your chest.

In case you want to improve the inner thickness as well as the mass, you can do the following exercises beside standing barbell curls. Hammer curls, seated, standing or incline dumbbell biceps curls, learn more about the best dumbbell exercises for biceps here.

Another important technique is to visualize yourself having huge arms as it is recommended by Arnold Schwarzenegger.

For Better Definition and Separation

In case you want to make your biceps more beautiful, there are several techniques you can utilize.

Firstly, you need to do supersets or even trisets and use as many exercises as possible, especially dumbbell ones. Dumbbell moves allow you to train your biceps from a various angle and support maximum isolation.

If you want to build higher muscles, you need to perform pumping workouts, mainly with dumbbells or cable. It is crucial to focus on the muscles as much as you can and flex the muscles at the top of the motion. Concentration curls with dumbbells or cable are especially good for making them high.

And what if you want longer biceps? To achieve it, you need to do exercises that support the fullest extension of the muscles. So the key is stretching. Do curls and focus on the lower third of the range of motion. Preacher biceps with free weights or on a machine is especially beneficial to target the lower part of the biceps, but you should lock your shoulders and elbows.

1. Hammers Curls

Hammer curls allows you to build the brachialis and brachioradialis in a way no other curl variation can. They derive their name from the hammer grip you hold on the dumbbell while performing them. This name also suitably hints at their ability to hammer your muscles for optimal gain. The hammer grip shifts the stress away from the biceps brachii and onto the brachialis and to a lesser extent, the brachioradialis.

Incline bicep curl

How to:
Sit on an incline bench and hold a dumbbell in each hand at arms length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.

Why:
Beware: this position isolates the biceps and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.

Barbell Preacher Curl

What’s the one exercise that’s slightly better than a Scott curl using the flat side of a preacher bench? Using the preacher bench as it was intended, with your upper arms placed on the angle as you sit in the seat.

Strengths: While it’s a paper-thin margin between Scott and preacher curls, the difference comes at the very start of each rep, when your arms are extended. During a Scott curl, you tend to lose some muscle tension at that point, versus the muscular engagement maintained in a traditional preacher curl.


How-To: Set up a preacher bench so the top of the pad fits securely under your armpits. Take a shoulder-width, underhand grip on a straight bar or EZ-bar and position your arms parallel to each other on the pad. Keep your feet flat on the floor and your head straight as you flex your biceps to bring the bar as high as possible. Don’t allow your elbows to flare out or come off the bench. Flex strongly at the top before slowly returning the bar along the same path, stopping just short of full elbow extension before starting the next rep. You can also do this exercise one arm at a time with a dumbbell.

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The Ultimate Arms Workout: 4 Weeks With 8 Gain Exercises

When I used to train at Gibson's Gym in Manchester, Connecticut, one of the slogans on the back of the gym T-shirts read, "It doesn't matter what kind of car you drive. What matters is the size of the arms hanging out of the window."

Big arms not only symbolize masculinity, but they're also the most visible body part you have. So it's no surprise that big arms seem to be what every guy, and even many women, want.

Regardless of where you're starting from, this 6-week program will heap a noticeable amount of size onto your arms. Some of you can expect to put on an inch or more on your arms by the end.

This 6-week program is a progression that ramps up the training frequency (how often you train arms each week) starting at once per week in week one; twice per week in week two; and three times per week in weeks three through five. Then you back way off in the final week, number six, to just once per week again.

Trust me, there's a method to this madness.

Week one is designed to annihilate your biceps and triceps. You'll pull out all the stops, using negative rep training to really destroy every single muscle fiber you can in your arms.

You'll need a good week to recover from this onslaught. The next week pops your guns with lighter weight and higher reps. Volume will be low in these workouts, by design. You'll still be recovering from the previous week.

These workouts will help you to better recover from the previous week and will get you ready for the crazy three weeks that are to come.

In weeks three, four, and five, you will be hitting arms three times per week. If you think that sounds like overtraining, you're precisely right. But overtraining does not happen immediately. It takes several weeks to actually become overtrained. The technical term for training that can lead to overtraining is called overreaching.

And what's interesting about overreaching is that research shows that if your diet is adequate in calories, protein and carbs, as well as the right supplements, then you can actually capitalize on overreaching and turn it into a way to grow bigger and stronger.

Several studies from the university of Connecticut have shown that when subjects overreach for several weeks, during the two weeks following, they grow significantly bigger and stronger while taking it easy. The key is to stop the overreaching just before it turns into overtraining.

That's why you'll be training arms three times per week in weeks three through five and then switch it up to just once per week in week six. I also suggest that the week after week six you take it fairly easy on your arms and train them just once that week before getting back into any serious training programs.

You only do this once a week as well. As tempting as it may be, do not do this more than once a week for four weeks.
 
 Barbell Curls

Hold a barbell with an underhand grip with your hands shoulder-width apart. Keeping your chest up, core braced and elbows tucked in to your sides, curl the bar up to your chest, squeezing your biceps as you go. Lower it back to the start.

    Slowly begin to bring the bar back to starting position as your breathe in.
    Repeat.

You will do four sets:

    -The first one for 10 reps.
    -Second set for 8 reps.
    -Third for 6 reps.
    -Drop a set where you go to failure.
    -Lower the weight on the bar, go to failure again and then lower the weight on the bar and go to failure one more time.

Dumbbell biceps curl

Hold dumbbells by your sides with straight arms, palms facing forwards. Keeping your chest up, core braced and elbows tucked in to your sides, curl the weights up, squeezing your biceps as you go, then lower them back to the start.

You will do four sets:

    -The first one for 10 reps per arm.
    -Second set for 8 reps per arm.
    -Third for 6 reps per arm.
    -Drop set where you go to failure, lower the weight, go to failure again, and then lower the weight and go to failure one more time.

Chin-up

Hold a chin-up bar using an underhand grip, hands shoulder-width apart. Brace your core, then pull yourself up until your chin is higher than the bar, keeping your elbows tucked in to your body. Lower until your arms are straight again.

Sets 8 Reps 8 Tempo 2011 Rest 60sec

Close-Grip Bench Press

   - Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked.
   - As you breathe in, come down slowly until you feel the bar on your middle chest.
   - After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
   - Repeat the movement for the prescribed amount of repetitions.
   - When you are done, place the bar back in the rack.

You will do four sets:

    -The first one for 10 reps.
    -The second set for 8 reps.
    -Third for 6 reps.
    -Then a drop set where you go to failure.
    -Lower the weight on the bar, go to failure again and then lower the weight on the bar and go to failure one more time.

 Dumbbell triceps extension

Stand tall holding a dumbbell in each hand over your head, with arms straight. Keeping your chest up, core braced and elbows pointing up, lower the weights behind your head, then raise them back to the start.

You will do four sets:

    -The first one for 10 reps,
    -The second set for 8 reps,
    -The third for 6 reps,
    -Then a drop set where you go to failure, lower the weight on the bar, go to failure again and then lower the weight on the bar and go to failure one more time.

Triceps dip

Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.

You will do four sets:

    -The first one for 10 reps.
    -The second set for 8 reps.
    -The third for 6 reps.
    -Drop set where you go to failure, lower the weight on the bar, go to failure again and then lower the weight on the bar and go to failure one more time.

Diamond press-up

Start in a press-up position but with your thumbs and index fingers touching to form a diamond. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor. Push down through your hands to return to the start.

Sets 4 Reps 12-15 Tempo 2010 Rest 45sec

Triceps Push-down

    - Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
    - Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar.
    -Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
   - After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
    - Repeat for the recommended amount of repetitions
    - For this exercise you will do two sets of 20 reps with one minute of rest in between.

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top six exercises to boost bicep mass

If there’s one thing that draws people to weightlifting and maybe even bodybuilding as a whole – it’s getting bigger muscles to show off. Whether it’s for show purposes or practical use, many who work towards this end often gauge effectiveness and success on the sheer size, shape and ripped physique they can create.

Biceps are one of the top muscles that people want to have bulging and flexing at all times. It’s one of the main muscles that people can always see – so when you catch someone checking them out, you can wink and give a little nod of satisfaction.

To help you get those massive biceps that you crave or maybe just to help you make them a little bigger than they already are – here is our list of the top six exercises to boost bicep mass.

1.)  Reverse Curls

This exercise is sadly not performed as much as it should be, especially for those who are trying to develop bigger biceps. Reverse curls primarily workout your brachialis, which is the muscle that lies beneath the biceps, and the secondary muscles being worked are biceps and your forearms. You can perform these with a variety of different methods such as barbell, dumbbell, and the cable machine.

2.)  Preacher Curls

When it comes to isolation this variation of the biceps curl places great emphasis on the muscle heads. Squeeze your muscles and increase the blood flow as you perform each repetition with the preacher curl. This is going to stimulate your muscle and increase its development. Keep in mind that the preacher curl is not an exercise to show off how much weight you can pump out. You will benefit from performing this exercise with a moderate weight amount and higher repetition amount than normal heavy lifts.

3.) The Standing Barbell Curl

If you have any interest in building your biceps up in order to look like a tank, the standard barbell bicep curl is the best all-inclusive bicep exercise. Regardless of the amount of weight, your body will use all of the bicep muscles and some forearm muscles to raise the weight as you flex the arm closed. The standard curl forces the arm to work in relative isolation from the back and shoulders, but on one condition – you can’t cheat.

Torso swinging is common, and needs to be avoided if you want the most effective workout. The goal is to remain stationary, flexing the arm at the elbow joint without moving your upper body. Perform this bicep curl by holding a barbell in both hands. Hold the weight with your palm outward and let the weight hang at your hip so that your arm is fully extended downward. Tuck your elbow into your sides and curl the weight to your chin without moving your elbow, hips or torso. Maintain tension, let the weight down slow. Do not bounce the weight off your hips or quads to start the next rep.

4.) Barbell Bicep Curls

The classic and king to bulking up your biceps. The key to this exercise is to make sure you get the full range of motion and don’t let momentum cause you to lean back as you lift. This common mistake will prevent the biceps from truly getting the workout you want them to have. Barbell curls will allow you to lift much more weight than many of the other exercises we put on the list – allowing you to power up those biceps with this exercise.

5.) The Hammer Curl

While a significant amount of focus is given to the bicep, some of the muscle groups within the forearm will be working as well. Because the focus here is on a rotated curl there is a lot of emphasis on the brachialis and brachioradialis of the forearm.

The starting position for this curl is identical to the alternating curl, where the palms face in toward the body. Your elbows remain tucked in with your body and upper arms remaining stationary. Lift the weight, curling it upward without rotating the weight or forearm to the point where the weight is almost touching the shoulder of your lifting arm. Think of the motion of swinging a hammer – this is also where the bicep exercise got its name.

6.) Reverse Grip Rows

Reverse Grip Rows will place a greater stress and pressure on the biceps as opposed to straight rows – this makes them better at targeting the bicep muscles. Once again, isolating the biceps specifically is the best way to maximize muscle growth – making this another excellent addition to your bicep workouts.

To perform Reverse Rows, hold a barbell with a supinated grip a bit more than shoulder-width apart. Keep your feet hip-width apart and your knees slightly bent. Bend forward at the waist slightly, and keep your back straight and your chest up. This will be your starting position. Pull the barbell to your torso by flexing the elbow and retracting the shoulder blades. Avoid jerking the weight backward by extending your back or hips. Reverse the motion to return the weight to the starting position.

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Top Start bursting out of your sleeves with this bicep workout

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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