Workout For Biceps – The Secret To Bulging Biceps

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workout for biceps

Tired Of Training Hard With No Results? Here’s The Workout For Biceps You Need

If you’re looking to add inches to your arms then this bicep focused workout is exactly what you need.

There’s no doubt that when it comes to training your arms, the biceps are the most attention seeking muscles you get. Everyone wants them. But in order to get head-turning biceps you also need to work the complementary muscles.

There’s a muscle between your biceps and triceps known as the brachialis and there’s also the thick muscle along your forearm attaching at the elbow called the brachioradialis.

Develop these muscles and you’ll be well on your way to getting some thicker arms that fill your T-shirt.

Mix It Up

When it comes to working your biceps the first thing that comes to mind is the standard barbell curl. This is probably the best move there is if you want to add some mass to your upper arms but starting with this bicep staple can actually make the smaller supporting muscles I just mentioned tire out rather soon and that can make long-term gains a bit difficult.

Now it’s common knowledge that you train bigger muscles first and smaller muscles last to maximize muscle growth but if you aren’t seeing results despite following this standard protocol you might need to consider a workout like this where you flip your training on its head and make your body do what it’s not used to doing.

You’ve got to be willing to do something different if you’re looking for a different result and taxing your small muscles earlier in your workout will force your bigger muscles to recruit more muscle fibers.

Although this seems like going against regular training advice, this strategy could see you making more progress than you normally do. Everyone is different and this might just be the turning point you’ve been looking for.

Correcting Weak Points

You probably know by now that everyone has muscular imbalances and over time, if these imbalances aren’t addressed, your muscle size difference will be noticeable not just to you but those around you.

Your dominant hand usually results in having a bigger arm on the same side. Your legs experience the same effect but to a lesser degree and this is hardly ever noticeable.

The way to correct this is to add more volume to the smaller arm by including more sets at the end of your arm workout or to dedicate another day where you only do exercises on your weaker arm.

You should keep this up for about 2 months and then reassess your improvement and decide if you need to continue this correction program or not.

The Best Workout For Biceps

This program has been split into two different workouts. They both feature the same exercises in the same order with the exception of training volume.

If you usually train your biceps on their own day then you should go with workout 1 where the volume is much greater.

On the other hand, if you usually train your biceps along with other body parts you don’t want to overdo it and you should use workout 2 instead.

Each routine has you doing hammer curls, cable and preacher curls before you get into the regular barbell curls.

You finish off with a challenging seated dumbbell curl which really helps in producing a peaked effect on your biceps.

Workout 1 – High Volume, Biceps Trained Alone

Hammer Curl

Do 4 sets of 12 repetitions with just 90 seconds of rest between each set.

Bicep Cable Curl

Use the straight bar for this exercise. Do 3 sets of 12 repetitions with just 90 seconds of rest between each set.

Preacher Curl

Do 2 sets of 12 repetitions with just 90 seconds of rest between each set.

Barbell Curl

Do 4 sets of 8 repetitions with 2 minutes of rest between each set.

Seated Dumbbell Curl

Do 3 sets of 10 repetitions with just 90 seconds of rest between each set.

Workout 2 – Low Volume, Biceps Trained With Other Body Parts

Hammer Curl

Do 2 sets of 12 repetitions with just 90 seconds of rest between each set.

Bicep Cable Curl

Use the straight bar for this exercise. Do 1 set of 12 repetitions. Rest 90 seconds before moving on to the next exercise.

Preacher Curl

Do 1 set of 12 repetitions. Rest 90 seconds before moving on to the next exercise.

Barbell Curl

Do 2 sets of 8 repetitions with 2 minutes of rest between each set.

Seated Dumbbell Curl

Do 2 sets of 10 repetitions with just 90 seconds of rest between each set.

This concludes the best workout for biceps you can find online. Do this for a couple workouts and see how fast you get results.

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