A bicep workout is never easy and we always want it to be as effective as possible. After all, our arms are really important when we are into bodybuilding and we do want them to look as good as possible. Now how can we make our bicep workout effective? Well, in most cases we need to focus about 2 very important aspects:
- Weights used must not be swung. Control of movement is very important, especially when you are isolating your biceps muscle.
- In every repetition you have to make sure that a full contraction of the muscle is reached at the movement’s top. You should squeeze your muscle and hold the contraction before you end up returning to your starting position.
Now let us think about a bicep workout routine that is very effective and you could try it out in the event that you do not know what to do. Always remember that variations will only bring in benefits. You need to learn the bicep workout exercises that best suits your body if you want to gain the best possible muscle gains.
Bicep Workout 1:
- Barbell Curls – Do 3 sets in a 12, 10, 8 repetitions variation
- Seated Dumbbell Curls (alternate) – Do 3 sets in a 10, 8, 8 repetitions variation
- Concentrated Curls – Do 3 sets in a 12, 10, 8 repetitions variation
Bicep Workout 2:
We also recommend that once a month you do this particular bicep workout because it is more aimed towards strength and we also need that in order to grow at the fastest rate possible. A resting time of 2 minutes between each set is also high recommended but do not wait more!
- Barbell Curls – Do 4 sets in a 7,5,5,2 repetitions variation
- Standing Dumbbell Curls (alternate) – Do 3 sets in a 7, 5, 3 repetitions variation
- Spider Curls – Do 3 sets in a 8, 6, 4 repetitions variation
- A strip set of Barbell Curls – Simply do as many repetitions as possible then remove a number of pounds (preferably just 10) and then do another set of as many repetitions as possible and then continue until you ar left with just your bar. Keep in mind that no pause must appear between these quick sets.
There is a need to put an emphasis on the fact that Bicep Workout 2 is one that will really “destroy” your muscles. This basically means that you should allow your body proper rest and do not be surprised in the event that your muscles will be very sore the following day. There are many amateur bodybuilders out there that go to the gym without the proper knowledge to back them in their muscle gaining efforts. A lot of people are looking for good workouts and they choose to do workouts that work for somebody else. This bicep workout is aimed to give you a starting point. You can always modify and change in order to achieve maximum gains.
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