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20 Minute Bicep Workout
Heavy bicep exercises performed with decent weight training 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
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: Barbell 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: Barbell 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: Barbell 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: Barbell 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! 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 Barbell Curls - You should begin the barbell 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. Barbell Curl Tips - Bending only at your elbow will ensure that you're targeting your biceps and not your back or shoulders.
Bicep Exercise #2 - EZ Bar Curl
**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 Beginning Movement - Raise the bar up towards your shoulders until you can't move it any further. Hold this position for 1 second and slowly lower the weight back down to the starting position. EZ Bar Curl Tips - As with the Barbell Curl, bending only at your elbow will ensure that you're targeting your biceps and not your back or shoulders.
After you complete all 5 of your muscle stimulating training sets, it's time to gently stretch out your biceps. Grab something stationary (a wall or squat rack works fine), and slowly rotate your shoulder and upper body forward, allowing for a slight stretch in your biceps. Perform a couple sets of this stretch until your bicep muscles feel well stretched and full.
The focus of this website is to teach you how to gain more muscle mass in less time than you ever thought possible, by teaching you the muscle building basics. While there are other (slightly) more effective muscle gain training methods out there, the information found here will allow you to maximize the amount of muscle you gain with a time limited schedule. The bottom line is it is possible to spend less time in the gym, get better muscle gain results and spend more of your free time pursuing the "more important" things in life! Whether you're new to the muscle gain game or a seasoned veteran looking to add mass to your biceps, this basic bicep workout may be just what you need to stimulate some serious arm growth! More Bicep Workouts And Bodybuilding Program Design Articles... |
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...
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.
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