Nearly everyone seems to be looking on the web for the hottest bicep workout to help them build bigger arms easily. Sure there are a bunch of decent bicep workouts on the internet, but I feel that it's important to place the right amount of emphasis on your biceps workouts. Yes it's critical that you learn how to train your biceps effectively, you really shouldn't spend too much of your weight training time training a small muscle group like your arms. If you focus too much on training your biceps, the rest of your muscle groups will suffer, and even your biceps will be affected negatively by too much attention. Eventually the muscle group that is dominating your attention and time in the gym will begin to actually atrophy and get smaller!Also keep in mind that when you do many of the pulling type exercises that are required to train your back, you will be activating and incidentally training your arms (typically with a much heavier weight than you usually would), so try to space your bicep and back workouts a minimum of a day apart.
Now that you’ve got your bodybuilding program laid out in an appropriate fashion and everything is in balance. Then you’ll want to begin to start working in a few effective arm workouts. Again, don’t make the mistake that nearly every guy in the gym makes and work your biceps all the time – it's counterproductive to your goal of building bigger biceps and it will wear down your arms after too long.
In order to build bigger arms, you need to cut down your arm workouts to 1 arm workout per week. That's all you need to do to make your biceps grow! If you hit your biceps hard and heavy any more than this, they will begin to lose size – so make it a point not to do it!
Now that you understand how to properly prioritize your workouts and how often you need to be hitting your biceps, here's a simple bicep workout that will help you build size on your arms quickly without taking up too much of your time in the gym.
Start out with a few minutes of moderate intensity aerobics. I usually do 5 -10 minutes of light jogging or walking. Followed by a full body flex routine. most guys only stretch out the muscle groups that they’ll be training for that day – I really like to pay attention the all of the muscle groups each day so that I can prevent any type of tightening up or injury. Then jump into the warm-up sets for the bicep workout below.
Awesome Bicep Workout
Warm-Up Set 1:
Bicep Exercise: Alternating Dumbbell Curl – 1 set x 10 repetitions
pick a weight that allows you to move the weight quickly through a full range of motion. I typically begin with 30 lb dumbbells.
Warm Up Set #2:
Exercise: Dumbbell Curl – 1 set x 8 repetitions
Again choose a weight that allows you to move the Dumbbells fairly quickly through a full range of motion, but make sure that it is heavier than what you started with. I like to jump up to 40 lb dumbbells here.
Rest for 1.5 minutes
Warm-Up Set 3:
Exercise: Alternating Dumbbell Curl – 1 set of 6 reps
*Perform this warm up set with a weight that you can easily move through the complete range of motion and under control, but this time begin to up the ante a bit. Your goal is to complete 6 reps with a weight that is close to your workout weight, but light enough not to prematurely fatigue your biceps. I usually jump up to 45 lb dumbbells for this warm up set.
Take a 2 minute rest
Keep in mind that the goal of the warm up sets in this bicep workout is to simply get the blood pumping through your biceps and to warm up your tendons and ligaments. That’s the only goal of the warm up sets. Make sure that you do not make your biceps too tired during the warm up sets by either using weights that are too heavy or by shortening the rest intervals. If you do this your arm workout will suffer and as a result you will not be able to generate as much bicep growth as You'd otherwise be able to!
Now it’s time to jump into the work sets for the bicep workout.
Bicep Exercise #1: Alternating DB Curl
After completing your bicep workout warm-up...
*Perform 2 sets x 6-8 reps
**Make sure to use a weight that you can control for at least 6 quality repetitions, but heavy enough that you can't possibly perform more than 8!
*Rest for 2 - 3 minutes between sets
Bicep Exercise #2: – DB Incline Curls
*Do 2 sets x 6-8 repetitions
Again make sure to use a training weight that you can control for at least 6 quality repetitions, but heavy enough that you can't possibly perform more than 8. that's exactly how to get your biceps to grow. If you try to use a weight that is too heavy, you’ll wind up injuring yourself and if you use a weight that’s too light you wont stimulate any growth.
When it comes to making your arms grow, that’s really all there is to it. Learn how to prioritize your workouts to target the bigger muscle groups on your body first, and then move on to a single but intense bicep workout each week. As long as your muscle gain diet is set up appropriately and you get enough sleep each night, you'll build muscle mass quickly and your biceps will increase in size!
