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.
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.
If your 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.
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, then 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.
Basic Bicep 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.
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!!
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
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.
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.
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.
* 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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