Here’s One of the Best Bicep Workouts You’ll Ever Find!

One of the biggest reasons that people, especially men, start to lift weights is to increase the size of their biceps. When I was a young teenager, this was my main reason! Everyone loves big arms, it’s like the homerun in baseball, or an interception run back for a touchdown in football. Big massive arms are the trophy that all of us weight lifters seek. In this article I am going to go over what makes the basis of the great bicep workouts.

As in any training that you do in hopes to gain muscle, how you do the exercise is more important than the actual exercise. There are many great bicep exercises that you can choose, but you need to have progressive resistance or progressive overload in order to gain any real size. If you do the same amount of reps, sets, and weight, workout after workout, it won’t matter what type of curl that you are doing, you won’t gain any size. Progressive resistance is what is needed for your body to grow.

Here are a few guidelines for an effective bicep workout:

-Do somewhere between 7-12 reps of deliberate and strict training per set.

-Try and increase the reps each workout until you can do 12 reps and then move up in weight.

-Train to failure or just short, no need to do forced reps now.

-Give your body enough time to recuperate before training again.

Here is an example of one of my short but effective bicep workouts:

1) Barbell preacher curls x 7-12 reps. Do not go all of the way up with the curl, only go to the point that there is pressure on the biceps. Don’t go through the top third or so of the curl because there is no resistance on the biceps at this point. Do two sets to failure. Increase the reps and weight as needed keeping within the 7-12 reps guideline. Remember, you need to do more each workout than you did before to ensure progressive overload to trigger the growth.

2) Chin ups- do as many strict, slow and deliberate reps as you can. Concentrate on your biceps pulling you up, rather than your lats. If you can only do two or three reps, that is fine, just do them super slow. If you do them slow on the way up and slow on the way down concentrating on your biceps, you will really feel them! Do one, or at most two sets.

3) Cable curls- Some people think cable curls are not effective for building mass, I totally disagree. To do these properly, you need to keep constant pressure on the biceps and only raise the weight to the point where continuous pressure is on the muscle. Don’t go all the way up which only reliefs the tension. Do two sets of these and keep the weight between 7-12 reps and go as heavy as you can with good form.

Try this out and keep the tension on the biceps at all times. You will definitely feel a difference and make some incredible gains! As long as you follow the above guidelines, this is one of the bicep workouts that you will be glad that you found!