Bicep WorkoutsHow to Build Muscle for Massive BicepsBicep workouts might be the most written about topic in the world of bodybuilding. I don't think I've seen a bodybuilding magazine without a bicep training article in it.Or at least a tricep workout. For a lot of guys that work out it's all about bicep workouts and chest training.  The problem is, this thought process is self-defeating. If you really want big, muscular, ripped biceps and triceps that stretch your shirtsleeves, you need to train the big muscles of the back, glutes and legs. While the right arm workouts (and most of them are crap!) is crucial to getting bigger arms, if you aren't working your back, glutes and legs hard with big compound movements like deadlifts and squats, your arms will only grow so much muscle. Think about it. Have you ever seen a bodybuilder manage to build awesome 20 inch arms but also only have 20 inch legs and a back that doesn't look as good as his girlfriends in a strapless dress? I haven't! Okay, so you know you have to work hard and get strong no the big, basic, compound exercises like squats and deadlifts. But what about your bicep workout? Most of these training routines include way too many sets and exercises and what happens is you end up over training your arms and not adding ANY new muscle mass or strength. Your biceps get a thorough workout from your back routines. In fact, one of the best bicep exercises around is the pull up (palms facing toward you), arms shoulder width, or slightly closer. In fact, this is the crucial exercise in my one week arm routine in which people routinely add a half inch to an inch to their arms. Yeah, in a week. You can check out that biceps workout here. If you're working your back correctly, and you choose the right exercises, training techniques and intensity levels (you gotta workout hard!) then you don't need many sets for your arms. And you will build muscle mass! Here are my favorite bicep exercises:
My favorite techniques for muscle building when it comes to the arms are as follows:
Utilizing these techniques combined with the above exercises allows you to get a quick, targeted, intense biceps workout that WILL add muscle to your arms provided you're getting enough recovery time and proper muscle building nutrition. Here's an example biceps workout for you:
Here's how I do this workout. You will do 4 sets of 10 reps each with only 30 seconds of rest between sets (using the same weight for all 4 sets). And alternate exercises. So you'll do 10 sets of incline dumbbell curls, rest 30 seconds, then do 10 reps of incline dumbbell hammer curls, rest 30 seconds, then repeat. Each workout I reverse the order of the exercises so the second workout I would start with the incline dumbbell hammer curls. When you can get 10 reps on all 4 sets, increase the weigh the next workout. After a two minute rest, hit standing barbell curls. Use a weight that allows you to get about 10 reps before hitting failure. Rest 20 seconds and go to failure again, rest 20 more seconds and try and crank out a couple of more reps. If you don't think you can get any reps on that third and final set, take a little weight off the bar so you can at least get 2 or 3 reps. It might end up like this: 75 lbs x 10 x 6 x 3 And that's it. Get the weights and the intensity right and it will be more than enough for your bicep workouts for mass. And don't forget to check out the best bicep workouts where you can get the killer one week arm routine (using the super special extended set pull up) that will having you gain up to 1/2 to 1 inch on your arms! Awesome! Related Articles: Massive Biceps: Workouts for Bigger Arms |
