Bicep Workout For Bigger Arms

Posted: 6th October 2010 by Darren in Bicep Exercises
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Everyone seems to be looking on the web for the hardest bicep workout to help them build bigger arms in less time.   Yes there are a lot of decent biceps routines on the internet, I really think that it’s important to prioritize your biceps training appropriately.   While it’s critical that you learn how to hit your arms in the right manner, you really shouldn’t spend a lot of your gym time working on 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!In comparison to many of the bigger muscle groups on your body, the muscles in your arms are tiny. True there is no other muscle on your body that will grab attention quite like a a muscular pair of biceps, one of the biggest downfalls of most guys is that they devote way too much time training their biceps and too little time training the bigger muscle groups on their bodies.  If you really want to build bigger arms, then you need to prioritize your training in the following manner (or at least pretty close to this). First off target the larger muscles on your body and work your way down the list.  Start out with. . .
Legs – (quads/glutes)
Chest – (pecs)
Back – (lats)
Shoulders – (delts)
Triceps
Biceps
You’ll need to devote a bunch of energy to training the bigger muscle groups hard and heavy.   If you do this, what you’ll find is that your smaller muscle groups (like your arms), will begin to get bigger without direct training due to the amount of muscle building hormones released by your body when you work your way through heavy sets for the bigger muscle groups on your body. By focusing on the bigger muscles first and making them the priority in your training program, you’ll begin to notice an increase in the size and strength of your biceps. Also keep in mind that while you do many of the “pulling” exercises that are the focus of your back training, you will be utilizing and incidentally working your biceps (typically with a heavier weight than you usually would), so make sure to space your bicep and back workouts a minimum of a day apart. Now that you’ve got your muscle building program constructed properly and everything is in balance.   Then you’ll want to begin to start incorporating a few basic bicep workouts.   Again, don’t make the mistake that nearly 90% of all guys in the gym make and train your arms all the time – it’s counterproductive to your goal of building bigger biceps and it will wear down your arms after too long. If you want to build bigger arms, you have to pair down your bicep workouts to 1 bicep workout per week.   That’s all the work your biceps really need to grow.   If you try to hit your biceps hard and heavy any more than this, they will begin to lose size – so don’t 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 quick bicep workout that will help you build size on your biceps quickly without taking up too much of your time in the gym.  Start out with a few minutes of moderate intensity cardio.   I usually do 5 -10 minutes of light walking. Followed by a full body stretch routine. A lot of guys only stretch out the muscle groups that they’ll be training for that day – I just like to pay attention the all of my muscle groups each day so that I’m able to prevent any type of injury or undue muscle stiffness.   After you get your stretching and warm up in, it’s time to jump into the weight lifting warm up sets below. Simple Bicep WorkoutWarm-Up Set 1: Bicep Exercise: Dumbbell Curl – 1 set of 10 repetitionsselect a training weight that allows you to move the weight quickly through a full range of motion.   I typically begin with 10 lb dumbbells. Second Warm Up Set: Exercise: Alternating DB Curl – 1 set x 8 repetitionsAgain 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 minutesWarm-Up Set 3:Exercise: Dumbbell Curl – 1 set of 6 repetitions*do this warm-up set with a weight that you can easily move through the complete range of motion and under control, however this time begin to up the ante a bit. Your goal is to perform 6 repetitions with a weight that is close to your workout weight, but light enough so that it doesn’t make your biceps tired before the workout even begins. I usually jump up to 45 lb dumbbells for this warm-up set. Now rest for 2 minutesRemember 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 really 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 biceps workout will be far less effective and as a result you will not be able to generate as much muscle growth as You’d otherwise be able to! Now we’ll jump into the work sets for the arm workout. Bicep Exercise #1: Alternating Dumbbell CurlAfter 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 minutes between setsExercise #2: – Incline Dumbbell Curls*Perform 2 sets x 6-8 repetitionsAgain make sure to use a training weight that allows you to complete the exercise with decent form, but heavy enough that you can’t possibly perform more than 8 reps with.   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 building bigger biceps, that’s pretty much all there is to it.   Learn how to put your workouts in the right order 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 right and you get enough sleep each night, you’ll gain muscle mass quickly and your biceps will get bigger!

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