- Gain Muscle Mass Fast
- Killer Pectoral Exercises
- Bent Over Row
- Muscle Building Exercises
- Egg White Protein
- Bodybuilding Programs
- How To Gain Muscle Mass
- Abs Work Out
- Bicep Workout Success Tips
- How To Gain Muscle Mass
- List of Pectoral Exercises
- Quick Bicep Workout
- Good Ab Workouts
- Gain Muscle Mass Help
- Lose Abdominal Fat
- Chest Dips
- Best Ab Exercises
- Barbell Curl
- Online Fitness Coaching
- Gain Muscle Mass
- Bodybuilding Workouts
- Build Chest Muscles
- Build Muscle Mass Fast
- Bodybuilding Workout
- Best Bodybuilding Workouts
- Burn Fat Diet
- Blog
- EZ Bar Curls
Quick Bicep Workout
Almost everyone seems to be searching the web for the most effective bicep workout to help them increase the size of their arms as quickly as possible. Yes there are a lot of decent bicep workouts on the internet, I really feel that it's important to prioritize your biceps training appropriately. Sure it's critical that you learn how to target your biceps effectively, you really shouldn't spend too much of your weight training 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. If you keep over training your biceps and ignoring the rest of the muscles on your body, then your arms will begin to respond by actually getting smaller!
In comparison to many of the bigger muscle groups on your body, the muscles in your biceps are small. True there is no other muscle on your body that will grab attention quite like a big muscular pair of biceps, one of the biggest downfalls of most guys is that they devote too much time to training their arms and too little time focusing on the bigger muscle groups on their bodies.
If you're serious about building bigger biceps, then you've got to piece together your training in the following manner (or at least somewhat close to this). First off target the larger muscle groups on your body and work your way down the list.
First train your...
Legs - (quads/glutes)
Chest - (pecs)
Back - (lats)
Shoulders - (delts)
Triceps
Biceps
Calves
You will want to devote a bunch of energy to training the larger muscle groups heavy and hard. What you'll find if you do this is that your smaller muscle groups (like your arms), will begin to get bigger incidentally without focused training due to the amount of anabolic hormones released by your body when you perform heavy training sets for your bigger muscle groups. By focusing on the larger muscles first and making them the focus in your program, you will begin to see an increase in the size and strength of your biceps.
Also keep in mind that while you perform many of the “pulling” exercises that are the focus of your back training, you will be utilizing and in turn working your arms (usually with a heavier weight than you typically would), so make sure to space your bicep and back workouts a minimum of a day apart.
Now that you’ve got your bodybuilding program constructed in an appropriate fashion 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 work your biceps non stop – not only is it a bad idea, but it's also counterproductive to your goal of building bigger arms.
If you want to build bigger biceps, you need to cut down your bicep workouts to 1 arm workout per week. That's all you need to do to make your biceps grow! If you hit your biceps with intense workouts any more than this, they will begin to lose size – so make it a point not to 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 bicep workout that can help you pack on some size on your biceps quickly without taking up too much of your time in the gym. The main thing that I like about ths workout is that it incorporates a few really effective muscle building exercises that target your biceps.
Start out with a few minutes of moderate intensity cardio. I usually do 5 -10 minutes of light jogging or walking. Followed by a full body flexibility routine. most guys only stretch out the muscle groups that they’ll be training for that day – I really like to pay attention the all of the muscles each day so that I’m able to prevent any sort of injury or undue muscle stiffness. Then jump into the warm-up sets for the bicep workout below.
Quick Bicep Workout
Warm-Up Set 1:
Bicep Exercise: Alternating DB Curl – 1 set x 10 reps
select a training weight that gives you the ability to move the weight quickly through a full range of motion. I typically begin with 30 lb dumbbells.
Warm-Up Set 2:
Bicep Exercise: Alternating Dumbbell Curl – 1 set x 8 repetitions
Again 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 35 lb dumbbells here.
Rest for 1.5 minutes
Third Warm Up Set:
Exercise: Dumbbell Curl – 1 set of 6 repetitions
*Perform 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 crank up the intensity a bit. Your goal is to perform 6 repetitions with a weight that is getting closer to your training weight, but light enough so that it doesn't make your biceps tired before the workout even begins. I usually jump up to 50 lb dumbbells for this warm up set.
Now rest for 2 minutes
Keep in mind the goal of the warm-up sets in this bicep workout is to get the blood flowing through your biceps and to warm up your tendons and ligaments. That’s the only goal of the warm-up sets. Make sure that you do not prematurely fatigue your biceps muscles 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 suffer and as a result you will not be able to stimulate as much muscle growth as You'd otherwise be able to!
Now it’s time to jump into the work sets for the bicep workout.
Exercise #1: Alternating Dumbbell Curl
After completing your bicep workout warm-up...
*Complete 2 sets x 6-8 repetitions
**Make sure to use a weight that allows you to complete the exercise with decent form, but a weight that is heavy enough that you can't perform more than 8 reps with!
*Rest for 3 minutes between sets
Exercise #2: – Incline DB Curls
*Perform 2 sets x 6-8 repetitions
Again make sure to use a weight that you can control for at least 6 quality repetitions, but a weight that's heavy enough that you can't 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 making your arms grow, 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 bodybuilding nutrition plan?muscle gain nutrition outline is set up appropriately and you get enough sleep each night, you'll build muscle mass quickly and your biceps will get bigger!
In comparison to many of the bigger muscle groups on your body, the muscles in your biceps are small. True there is no other muscle on your body that will grab attention quite like a big muscular pair of biceps, one of the biggest downfalls of most guys is that they devote too much time to training their arms and too little time focusing on the bigger muscle groups on their bodies.
If you're serious about building bigger biceps, then you've got to piece together your training in the following manner (or at least somewhat close to this). First off target the larger muscle groups on your body and work your way down the list.
First train your...
Legs - (quads/glutes)
Chest - (pecs)
Back - (lats)
Shoulders - (delts)
Triceps
Biceps
Calves
You will want to devote a bunch of energy to training the larger muscle groups heavy and hard. What you'll find if you do this is that your smaller muscle groups (like your arms), will begin to get bigger incidentally without focused training due to the amount of anabolic hormones released by your body when you perform heavy training sets for your bigger muscle groups. By focusing on the larger muscles first and making them the focus in your program, you will begin to see an increase in the size and strength of your biceps.
Also keep in mind that while you perform many of the “pulling” exercises that are the focus of your back training, you will be utilizing and in turn working your arms (usually with a heavier weight than you typically would), so make sure to space your bicep and back workouts a minimum of a day apart.
Now that you’ve got your bodybuilding program constructed in an appropriate fashion 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 work your biceps non stop – not only is it a bad idea, but it's also counterproductive to your goal of building bigger arms.
If you want to build bigger biceps, you need to cut down your bicep workouts to 1 arm workout per week. That's all you need to do to make your biceps grow! If you hit your biceps with intense workouts any more than this, they will begin to lose size – so make it a point not to 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 bicep workout that can help you pack on some size on your biceps quickly without taking up too much of your time in the gym. The main thing that I like about ths workout is that it incorporates a few really effective muscle building exercises that target your biceps.
Start out with a few minutes of moderate intensity cardio. I usually do 5 -10 minutes of light jogging or walking. Followed by a full body flexibility routine. most guys only stretch out the muscle groups that they’ll be training for that day – I really like to pay attention the all of the muscles each day so that I’m able to prevent any sort of injury or undue muscle stiffness. Then jump into the warm-up sets for the bicep workout below.
Quick Bicep Workout
Warm-Up Set 1:
Bicep Exercise: Alternating DB Curl – 1 set x 10 reps
select a training weight that gives you the ability to move the weight quickly through a full range of motion. I typically begin with 30 lb dumbbells.
Warm-Up Set 2:
Bicep Exercise: Alternating Dumbbell Curl – 1 set x 8 repetitions
Again 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 35 lb dumbbells here.
Rest for 1.5 minutes
Third Warm Up Set:
Exercise: Dumbbell Curl – 1 set of 6 repetitions
*Perform 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 crank up the intensity a bit. Your goal is to perform 6 repetitions with a weight that is getting closer to your training weight, but light enough so that it doesn't make your biceps tired before the workout even begins. I usually jump up to 50 lb dumbbells for this warm up set.
Now rest for 2 minutes
Keep in mind the goal of the warm-up sets in this bicep workout is to get the blood flowing through your biceps and to warm up your tendons and ligaments. That’s the only goal of the warm-up sets. Make sure that you do not prematurely fatigue your biceps muscles 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 suffer and as a result you will not be able to stimulate as much muscle growth as You'd otherwise be able to!
Now it’s time to jump into the work sets for the bicep workout.
Exercise #1: Alternating Dumbbell Curl
After completing your bicep workout warm-up...
*Complete 2 sets x 6-8 repetitions
**Make sure to use a weight that allows you to complete the exercise with decent form, but a weight that is heavy enough that you can't perform more than 8 reps with!
*Rest for 3 minutes between sets
Exercise #2: – Incline DB Curls
*Perform 2 sets x 6-8 repetitions
Again make sure to use a weight that you can control for at least 6 quality repetitions, but a weight that's heavy enough that you can't 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 making your arms grow, 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 bodybuilding nutrition plan?muscle gain nutrition outline is set up appropriately and you get enough sleep each night, you'll build muscle mass quickly and your biceps will get bigger!