20
Minute Bicep Workout
This bicep workout continues to be a staple in
my weight training arsenal. When ever I'm looking for a
boost in the size of my arms, I always go back to the
basics...
Heavy bicep exercises performed with decent weight
training form.
While certainly not revolutionary, this type of bicep workout
has never let me down! The reason why the basic bicep exercises
work so well for building massive arms is because they allow
you to train with the heaviest weight possible, while forcing
you to maintain safe weight lifting form.
It's a fact...In order to build serious arm muscle you must
learn how to perform a basic bicep workout routine with good
solid weight training form. This type of training has been
proven to stimulate muscular strength and explosive growth, so
it's a safe bet that even though this bicep workout is designed
for beginners, it will also stimulate muscle growth for even
the most seasoned weight trainers.
Blast Your Arms With This Killer Bicep
Workout
Bicep Workout Warm-Up
Before you attempt to train any body part, it
is critical that you complete a full warm-up. Your bicep
workout warm-up can be accomplished by performing a few
sets of your first exercise (in this case Olympic bar
curls), with light weights that both allow you to get the
blood pumping through your biceps and prepare your body
for the heavier weights used for your training sets.
Listed below is a general template for your bicep workout
warm-up. Make sure to follow along and complete the full
warm-up prior to moving on to your heavier training sets. If
you choose to ignore this advice, be prepared to face the
consequences, serious injury or ineffective training sets are
both common among weight lifters who don't perform warm-up
sets.
Warm-Up Set #1
Exercise: Olympic Bar Curls - 1 set x
12 reps
*Choose a weight that allows you to move the weight quickly
through a full range of motion. (I usually begin with just the
Olympic bar).
Rest for 1.5 minutes
Warm-Up Set #2
Exercise: Olympic Bar Curls - 1 set x
10 reps
*Again choose a weight that allows you to move the bar
fairly quickly through a full range of motion, but make sure
that it is heavier than what you started with.
Rest for 1.5 minutes
Warm-Up Set #3
Exercise Bar Curls - 1 set x 6
reps
*Perform this warm-up set with a weight that you can move
though the full range of motion easily and under control, but
this time begin to up the ante a bit. Your goal is to perform 6
reps with a weight that is getting closer to your training
weight, but light enough not to prematurely fatigue your
biceps.
Rest for 2 minutes
Warm-Up Set #4
Exercise: Olympic Bar Curls - 1 set x
3 reps
*Grab a weight that is some what challenging for you. You
should be quickly approaching the weight that you use for your
muscle building training sets.
Rest for 3 minutes
At this point, your muscles should feel full, warm and ready
to move on to your heavy training sets. If you do not feel
ready to jump into the workout at this point, simply work in a
few more war-up sets. Just make sure that you are not
prematurely fatiguing your biceps by going overboard with your
warm-up routine.
Remember...
"The goal of your bicep workout
warm-up is to get the blood flowing through your bicep muscles,
activate your brain and get you into the muscle building frame
of mind, and prepare your bicep muscles for your heavy training
sets...Nothing More...Nothing
Less!
Bicep Exercise #1 - Olympic Bar Curls
After completing your bicep workout warm-up...
*Perform 3 sets x 6-8 repetitions
**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
Starting Position For Olympic Bar
Curls - You should begin the Olympic Bar Curl by
standing with your feet shoulder width apart with you feet
centered directly underneath your hips. Your knees should have
a slight bend in them, taking most of the stress of this
exercise off of your lower back and placing it where it
belongs...On the muscles of your bicep!
Grasp the bar with the palms of your hands facing up.
Beginning Movement - Raise the bar up
towards your shoulders until you can move it no further. Hold
this position for 1 second and slowly (under control!) lower
the weight back down to the starting position.
Olympic Bar Curl Tips - Bending only
at your elbow will ensure that you're targeting your biceps and
not your back or shoulders.
- Make sure to keep your elbows tight against your sides
at all times during the Olympic Bar Curl.
- Don't allow momentum to "swing" the bar up towards your
shoulders. Slow, controlled movements are what you are
after.
- Do not use your lower back or shoulders to move the
bar. Focus on pulling with only your bicep muscles. While
you may not be able to train with very heavy weights in the
beginning, you will allow more growth in your biceps by
training with a weight that allows you to complete the
exercise through a full range of motion.
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