Bicep Workouts For Mass – Make Huge Gains Fast

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bicep workouts for mass

If You Use These Bicep Workouts For Mass, You’ll Need New Shirts Soon

Who doesn’t want bigger arms? Biceps are right up there with abs on the list of sexy body parts and if you’re looking to really add some size then you’ve got to start lifting some heavy weights.

The list below touches on the main points you need to focus on in order to get bulging biceps. After that, there’s a bicep routine designed to add inches to your arms if you’re willing to put in the work. It’ll be worth it.

Use Heavy Weights

This is absolutely key. It’s the heavy weights that put your muscles under the necessary stress to trigger growth, not tons of reps with light weights. That simply doesn’t work.

What you want to do is use a weight that only allows you to perform 6-8 reps with perfect form. No cheating. Stick with this weight every workout until you’re able to perform at least 2 sets of 10 reps out of 3 sets total.

On the next workout, select a new weight that allows you to only do 6-8 reps again and repeat this process.

Minimal Rest

Don’t be one of those people who have long chats between your sets. You’re literally throwing away growth potential. It’s been proven that the optimal time to rest between sets of 6-8 reps is 60-90 seconds.

Any less and you’re not recovering enough between sets. Any more and your body is being stressed enough.

Go For The Peak

Follow along with this experiment for a moment. While standing, perform a normal bicep curl with a normal weight you’d use. At the top of the movement, squeeze your biceps and get a good contraction.

While holding this position, allow your elbows to lift up and forward slightly without hunching your shoulders.

You should notice a harder contraction. This is what you’re after. The last quarter of every rep is where your biceps really develop their peak shape.

At the end of every rep, squeeze the biceps for 2 seconds as hard as you can and on the last rep of each set, hold this squeeze for 10 seconds.

This small change to the way you curl will seriously make your biceps pop. Keep reading to learn even more muscle hacks in these bicep workouts for mass.

Mix It Up

Your body is very complex and doing the same exercises in the same way every time isn’t going to cut it. In order to grow you have to change the way you train the biceps.

Every now and then, as you get better at doing a particular exercise, you should either change the exercise itself or the position of your hands on the bar.

This will prevent your muscles from getting used to something and becoming more efficient at it. Keep things challenging.

You’ve Got To Stretch

Admittedly, stretching isn’t something people do often or even care about but the truth is, if you’re not stretching, you could begin to develop short, compressed muscles which, over time, can create poor and awkward posture as well as open the door to injury.

Take 5-10 minutes after your workouts to stretch out tight muscles. Stretching can even lead to improved recovery times.

Regular Arm Training

If you’re looking for bigger arms, train them more. Seems simple enough.

Make sure you’re dedicating 2 days a week to arm workouts and if possible, do them on the same day as your back or leg workouts. If things become easy simply change the exercises as mentioned above.

Don’t Forget Your Forearms

If you’re training to look good then you definitely want your body to be in proportion which means you need to give your forearms some attention if you’re following these bicep workouts for mass.

A quick and easy way to do this is to wrap a towel around the bar or dumbbells every time you do a normal set of arm exercises.

This instantly makes holding the weight more difficult which will lead to thicker forearms without setting aside time just for training them in isolation.

Always Warm Up

You can’t train if you’re injured so even though you might think it’s a waste of time, you’ll get better muscle engagement during your workouts and less downtime dealing with injuries if you take 5 minutes to warm up.

It’s not rocket science. Pick a weight you can easily perform 12-15 reps with, and do 2 sets of 8-10 reps.

The Best Bicep Building Routine

Barbell Preacher Curl

Perform 3 sets of 8-10 repetitions. Rest 90 seconds between each set. After all 3 sets, stretch out your muscles for 90 seconds.

Incline Dumbbell Curl

As with the above exercise, do 3 sets of 8-10 reps, rest 90 seconds and stretch for 90 seconds at the end.

Standing Barbell Curl

Do 3 sets of 8-10 reps, rest 90 seconds and stretch for 90 seconds at the end.

If you’re more experienced or you’re making great progress and need a challenge, add the following exercises to your routine.

Narrow Grip Barbell Curl

Do 2 sets of 6-8 reps. Rest 90 seconds and stretch for 90 seconds at the end.

Wide Grip Barbell Curl

Do 2 sets of 6-8 reps. Rest 90 seconds and stretch for 90 seconds at the end.

As you make even more progress, switch to using dumbbells instead of a barbell for greater intensity and development.

If you really want to focus on the specific parts of your biceps and forearms and use the right exercises accordingly, take a look at the list below and pick the exercises you want to focus on.

Barbell Curl – This builds overall bicep mass.

Preacher Curl – This works the outer muscles between the bicep and tricep.

Reverse Curl – This puts emphasis on the thick forearm muscle stemming from your elbow.

Hammer Curl – This works both the forearm and outer muscle between your bicep and tricep.

Close Grip Barbell Curl – This works the outer bicep muscle.

Wide Grip Barbell Curl – This works the inner bicep muscle.

That’s all there is to it. Follow the tips in this guide and stay consistent with your bicep workouts for mass and you’ll be rocking massive biceps in no time at all.