Bicep Workouts For Men – Add Inches To Your Arms

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bicep workouts for men

Are You Looking For The Best Bicep Workouts For Men? This Guide Will Teach You How To Add Mass ASAP

Despite the fact that not all workout programs will work for everyone in the same way, here are 5 programs that will increase muscle mass no matter what your current level of weight training experience.

Although this seems like a rather broad statement to make, it isn’t far from reality. Who doesn’t want bigger biceps? No one. Most men will do a lot to get massive guns even though biceps are such a small muscle group.

Let’s face it, when someone’s got a great set of biceps it’s the definition of health and strength.

The most popular bicep-building exercise is undoubtedly the classic curl, however, there are a multitude of variations that allow for targeting the long and short bicep head as well as the brachialis. Not only that, but the movement itself isn’t all there is to building mass.

Modifying repetitions and sets and using intensity techniques as well, you can make the most basic of bicep curls and make it into a hardcore mass builder. You could even make it a weight loss exercise by doing your repetitions faster and keeping rest times short.

To add even more complexity to the mix it’s worth noting that when your elbows are behind the plane of your body the long bicep head is able to fully stretch and has to perform more work such as when you’re doing incline bench curls.

Conversely, having your elbows ahead of your body prevents the long head from fully stretching as in a preacher curl. An exercise like this doesn’t a great job of targeting the short bicep head.

If you were to move your hands back and forth during bicep curl repetitions alter the focus of bicep strain so these are things to keep in mind and might be worth further experimentation.

Is that enough complexity? No. Something else that will be utilized and which influences what areas of the bicep are fully stressed is the position of your palms.

Keeping them down, up or neutral (palms facing your sides) all have distinct effects on your bicep engagement and development.

Last but not least, although these workouts are aimed at men with tons of testosterone flowing through their veins with the goal of increasing muscle gains, they’re not exclusively for men. I encourage women to try these workouts as well.

Bicep Workouts For Men #1 – Bicep Mass Workout

When it comes to compound exercises for biceps, there really aren’t any except chin ups. With this program we want to begin the session with the exercise that lets you use the most weight which is the standing barbell curl.

Use a shoulder-width grip to simultaneously target the short and long bicep heads. The other exercises that follow will specifically hit the long and short head, the brachialis and brachioradialis.

This is achieved by doing incline and preacher curls, hammer and reverse-grip curls respectively.

Tip

All of the programs listed here don’t include any warm up sets. Decide how many reps you want to perform as a warm up but make sure to never reach muscular failure when doing so.

When you do your normal working sets, select a weight that will let you reach failure at the target number of reps. This particular program uses a reverse pyramid rep scheme which means that you will continue to use lighter weight for each set after the initial set and aim for a higher number of reps. You should go for muscular failure on each set.

If you are training by yourself, you can do a dropset on your final set of each exercise by decreasing the weight by about 25% after you’ve reached failure and then immediately pump out as many reps as you can until you reach failure again.

If you happen to have a spotter, you can do some forced reps on your first and second sets of each exercise.

Exercise 1 – Barbell Curl

Perform 2 sets of 6-8 reps and 2 sets of 8-10 reps.

Exercise 2 – Single Arm Dumbbell Preacher Curls

Perform 3 sets of 10, 10 and 12 reps.

Exercise 3 – Reverse Cable Curls

Perform 3 sets of 10-12, 10-12 and 12-15 reps.

Exercise 4 – Alternating Incline Dumbbell Curls

Perform 3 sets of 8, 8 and 10 reps.

Exercise 5 – Rope Cable Hammer Curls

Perform 3 sets of 10-12, 10-12 and 12-15 reps.

Bicep Workouts For Men #2 – Ripped and Shredded

What’s nice about this routine is that every part of your arm is targeted as well as your forearms. You’ll be using a technique known as supersetting which take your training intensity to the next level but you’ll also employ increased reps per set which will give you an insane pump as you work out.

Keep in mind that the seated curls use a much smaller ROM (range of motion) and can optionally be completed after exercises that incorporate a full ROM.

Tip

You will be going to failure on these exercises so select a weight that allows you to fail once the specified number of reps have been reached. Also, you’ll be doing three sets for each superset and you will use the same weight throughout the exercise so that makes life a little easier.

Always do dumbbell curls of any kind simultaneously except on the one-arm exercises. In that case, you alternate arms.

Don’t mix and match the exercises. Perform the exercises as listed in their pairs and only take a break after each superset (two different exercises done back-to-back).

Superset #1

Hammer Curls
Perform 3 sets of 12 repetitions

Pronated (Palm-Up) Barbell Wrist Curls on a Bench
Perform 3 sets of 15 repetitions

Superset #2

One-Arm Dumbbell Preacher Curls
Perform 3 sets of 12 repetitions

Standing One-Arm Cable Curls
Perform 3 sets of 12 repetitions

Superset #3

EZ-Bar Curls
Perform 3 sets of 12 repetitions

Seated Close Grip Barbell Concentration Curls
Perform 3 sets of 12 repetitions

Bicep Workouts For Men #3 – Workout for Beginners

Exercise 1 – Seated Dumbbell Curls

Perform 2 sets of 12 repetitions

Exercise 2 – EZ-Bar Curls

Perform 3 sets of 15, 12 and 12 repetitions

Exercise 3 – Machine Preacher Curls

Perform 3 sets of 15, 12 and 12 repetitions

Bicep Workouts For Men #4 – Bicep Long Head (Peak) Focus

To get extra height on your biceps you need to focus on the peak which comes from working the long head. This is exactly what this routine is all about.

Tip

Use an appropriate weight that will cause you to reach muscular failure at the specified reps. This program makes use of a classic pyramid rep scheme which means you’ll be adding slightly more weight to each consecutive set and doing fewer reps for those sets and only pushing yourself to failure on the final set of each exercise.

Exercise 1 – Cable Hammer Curls (Rope Attachment)

Perform 3 sets of 12, 10 and 8 repetitions

Exercise 2 – Standing Close Grip Barbell Curls

Perform 3 sets of 12, 10 and 8 repetitions

Exercise 3 – Concentration Curls

Perform 3 sets of 12, 10 and 8 repetitions

Exercise 4 – Incline Dumbbell Curls

Perform 4 sets of 12, 10, 8 and 6 repetitions

Bicep Workouts For Men #5 – Bicep Short Head Focus

Your bicep growth needs complete muscle development and to prevent your biceps from not looking as full as possible you’ll need to do some exercises that focus on the short, inner head as well.

In this program you’ll prevent your bicep long head from fully activating by using differing angles on the exercises that follow.

Tip

As always, use the correct weight that will allow you to reach muscular failure at the specified number of repetitions. This particular program uses a rep/set scheme that you haven’t used yet.

Basically, you’ll be doing the same number of reps for each set and each exercise. If you’re able to do more than the target number of reps for any particular set then do more.

For every exercise that follows you’ll do the same thing but use a slightly lighter weight to help you achieve the same target number of reps.

Exercise 1 – Preacher Curls

Perform 3 sets of 8 repetitions

Exercise 2 – Standing Wide Grip Barbell Curls

Perform 3 sets of 8 repetitions

Exercise 3 – High Cable Curls

Perform 3 sets of 12 repetitions

Extra Tip

When doing any curling movement you should make sure to keep your arms at your sides at all times. Do not allow your elbows to push forward and make things easier for yourself.

If you do this you’ll be recruiting your shoulders into the exercise which takes the focus off your biceps to the point where you could even take a small break at the top of the movement.

The only acceptable time you’re allowed to do this is if you’re specifically doing cheat curls and even then, you should only do cheat curls on the final rep or the last two reps of a set.

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