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Training biceps for 45 minutes or longer is not going to give
you the size or strength that you are looking for. Short and
INTENSE workout is the best training to build big biceps quickly.
Follow these guidelines and even you can have massive biceps.
Train Them Hard. To build
big biceps, you need to overload them by periodically
training them to failure and beyond. Don't just go through
the motions. Prepare yourself for some high intensity
sets and really squeeze out every last rep.
Train
Them Fast. If you're primary goal is to add muscle
mass to your arms, your entire biceps routine should take
you 15-25 minutes tops! Building muscle is not running
a marathon. It requires short, intense effort.
Let Them Recover. Don't underestimate
the importance of allowing your biceps to recover fully
from an intense training session. If you're really training
your biceps to the max, than 24 or even 48 hours recovery
time isn't enough. Allow at least 5-7 days before training
them again.
Here's a basic biceps routine that you can use to pump
your arms to more mass quickly and effectively. Remember
the 3 principles mentioned above and you'll be well on
your way. |
Click to Enlarge |
Standing Barbell Curls
Start off by standing with your feet shoulder
width apart. Grab your loaded barbell shoulder width apart
with an underhand grip at your waist, and curl it to your
chest. For full effect, keep your elbows still and squeeze
the biceps at the height of the contraction. Hold this
position for a second to maximize the peak contraction
in the biceps. Slowly lower the barbell to the starting
position. Repeat.
Tips: Use a weight belt or stand against a wall to keep
your back straight. Do not swing back and forth or jerk
the barbell, but rather lift smoothly with equal speed
up and down. This movement can be worked with a wide to
medium grip. A narrower grip may also be use, which will
catch outer biceps. Remember: When breathing, inhale at
start of exercise and exhale at end of exercise. Always
Breathe!! |
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Repetition: 15-20 Repetition on first
set lightly weighted. Follow with declining repetitions as
weight is added based on how strong you feel. Do not pump
until muscle failure. Having a spotter to help you through
the difficult part of lift is a good idea.
Standing Dumbbell Curls
This exercise is similar to the barbell curl. It works the
biceps and forearms. Grab a pair of dumbbells. Stand with
your feet shoulder width apart. Let the dumbbells hang at
arms length on each side of your body. Keep your elbows close
to your torso at all times. Moving only your forearms, use
your bicep strength to curl the dumbbells up to shoulder level.
Rotate your hands so that your palms are facing upwards at
the top. Hold this position for a second to maximize the peak
contraction in the biceps. Slowly lower the dumbbells to the
starting position. Repeat.
Tips: do not lift excess weight and use momentum to swing
the dumbbells up. Use a lighter weight and keep the movement
slow and controlled. For variety you can do this exercise
with one arm at a time.
Repetition: 15-20 Repetition on first set lightly weighted.
Follow with declining repetitions as weight is added based
on how strong you feel. Do not pump until muscle failure.
Dumbbell Hammer Curls
Stand holding a dumbbell in each hand with
your palms facing in toward your body. Perform the movement
by alternating arms. Curl your right arm up across your
body. Keep your palm facing your body at all times. At
the top of the motion your right arm should be directly
in front of your left shoulder. Now lower your right arm
slowly to the starting position and perform the movement
with your left arm.
Tips: do not lift excess weight and use momentum to swing
the dumbbells up. Use a lighter weight and keep the movement
slow and controlled.
Repetition: 6-10 rep range for each arm, and I prefer
to use moderate weights on this exercise and really do
the movement slowly, concentrating on form throughout. |
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* Remember to keep your palms in the same position throughout
the movement.
Incline Dumbbell Curls
This exercise is similar to the standing dumbbell
curl. It works the biceps and forearms. Lie on an inclined
bench with a dumbbell in each hand and your feet shoulder
width apart. Start this exercise with your arms hanging straight
down; then curl the dumbbells upward focusing on your biceps.
Hold this position for a second to maximize the peak contraction
in the biceps. Slowly lower the dumbbells to the starting
position. Remember to keep elbows stationary throughout exercise.
Your palms should be supinated (palms turned upward) at all
times to help the biceps fully stretch.
Tips - do not lift excess weight and use momentum to swing
the dumbbells up. Use a lighter weight and keep the movement
slow and controlled. For variety you can do this exercise
with one arm at a time.
Repetition: 6-10 rep range for each arm.
Preacher Curls
This exercise is great for isolating the biceps.
Sit on a preacher bench with your upper arms lying flat on
the pad, palms of your hands facing up. Lower the barbell
until your elbows are almost straight and you feel a good
stretch in the biceps. Moving only your forearms, use your
bicep strength to curl the barbell up to shoulder level. Slowly
lower the barbell back to the starting position. Hold this
position for a second to really stretch the biceps. Repeat.
Tips: since this is an isolation exercise use lighter weights
and really focus on using perfect exercise form. For variety
you can do this exercise with dumbbells instead of a barbell.
Dumbbell Concentration Curls
Here we add peak to the biceps. In a seated
position, bend over slightly with a dumbbell in one hand.
Rest your free arm on its respective knee. Curl the weight
up to the shoulder and without moving the upper arm or
the elbow and make sure to not allow your elbow to rest
against your leg. While lifting, twist the wrist so that
your little finger ends up higher than your thumb. Crunch
the bicep fully at the top of the Curl, then lower the
weight slowly, resisting it all the way down to a full
stretch. Repeat for the desired number of reps. Do the
same for your other arm. At the top of the Curl, the biceps
are taking the full stress of the weight. Don't curl the
weight to the chest; it should be curled to the shoulder.
Tip: since this is an isolation exercise use lighter weights
and really focus on using perfect exercise form. |
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