Let’s be honest, everyone wants a good pair of biceps! Having big, full and rounded biceps are the goal of every man that enters the gym.
But how many achieve this envious goal? Next time you are in the gym, take a look around and see how many people actually have well-developed biceps. You will likely see that not many do.
Want to know why? Many people don’t understand what they need to do to pack on the muscle to their upper body and, therefore, biceps.
This blog post sets out to outline what you need to do to carry an impressive set of guns (biceps!) and the sorts of things you should adopt to keep them growing!
The biceps, like all muscles, are brilliant when it comes to adaptation. So to keep them growing, you must switch up the rep ranges. Try and mix your bicep workouts to have 4 to 6 and 10 to 15 rep ranges. Always keep the muscles guessing!
Keep the exercises varied and switch up the order in which you perform them. Always doing the same order limits the true impact of the movement as the latter in the session you do something the less you will be strong in it.
The range of motion is supercritical to ensure you tax the muscle to its maximum. Many people in gyms don’t actually perform a full range of motion when it comes to exercises and so they don’t optimise the movement to their advantage. Do not be one of these people, if you need to check how to do it Youtube is your trusted friend!
Holding and flexing the muscle at its peak flushes the muscle with blood (and nutrients) and has been shown to benefit muscular development. Try and adopt holds and flexes where you can.
Often missed, but hands down, one of the best bicep and arm builder known to man. If you can rep with your bodyweight + then your upper body will pack on serious muscle size!
Tip: Always use an underhand grip as that employs the most muscle fibres in the biceps. Aim for 2 to 4 sets and 10 reps. Once you get to 10 reps, add some weight around your waist (via a belt).
The historic king of bicep exercies; the barbell or ez bar curl puts majority of stress on heads of the biceps and forces them to contract. Performing these with arms pinned to the size forces the load to be places more on the biceps.
Tip: Keep elbows pinned by the side and arm for a full range of motion where at the top of the movement, you flex as hard as you can, then lower for a count of 3. Aim for 2 to 4 sets and 10 reps. Once you get to 10 reps, add 2.5lbs to the total weight.
Often referred also as spyder bench curls, this exercise was made popular by Bill Pearl who had some of the best all time biceps to show! This movement places a maximum load on the biceps and limits any cheating or rocking.
Tip: Use a shoulder-width grip and use a 3-0-3 tempo where you take 3 seconds up and 3 seconds down and explode between reps. Aim for 2 to 4 sets and 10 reps. Once you get to 10 reps, add 2.5lbs to the total weight.
A fantastic finishing exercise, the concentration curls are a brilliant movement to squeeze the biceps and tax them of any final strength they may have left! Doing them seated on the edge of a bench one arm at a time, allows you to concentrate on them.
Tip: Use a 4-0-4 tempo and aim to completely exhaust the muscle whereby you are unable to lift the dumbell. Aim for 2 to 4 sets of 10 reps and increase the weight by 2.5lbs when you get to 10 reps.
There you have it! Keep it focussed, strong and consistent and you will be well on your path to a set of amazing biceps!