Having full, pumped biceps with distinct peaks could be the classic signal
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Having full, pumped biceps with distinct peaks could be the classic signal of a bodybuilder. But what if you're a serious man who trains them every week, only to find them exactly the same size as last year? Or worse yet, the entire year before that?
If this sounds just like you, have a step back and consider the big picture. Whatever you are doing at this time is obviously not working. Instead, let's turn a fresh page and approach the issue from a new viewpoint. Listed here is a recipe for jumpstarting even the most stubborn biceps.
Week 1:
Setting the Agenda
In the event your biceps are not growing, odds are for the reason that you use pretty much the same old routine every work out. Other factors include training / and too much or too frequently, perhaps not varying the repetitions and weight, best bicep workout and just having lost that inner discharge to take on the weights once every so often.
Well, no longer. The sample work-outs for these 10 weeks include a bunch of common and less common exercises. You might need to replace it, in case you spot an exercise you understand you've done virtually every bicep work out for recent months. The aim here is always to bring in certain fresh material and let the old favorites rest just a little.
As for the amount of sets, let's keep it in the 8-10 range. Why so few? The Biceps are a rather little muscle that tire quickly. Legs, for example, are made for working throughout the day long and may handle more sets. Biceps are somewhat more suitable for intense and short bursts of action. The aim is always to hit the biceps hard and then proceed to the next muscle group you are training.
This brings us to the following point: For the next 10 weeks, you'll prepare biceps FIRST in the workout, to make sure you are at your strongest. Furthermore, you will restrict your bicep training to once per week, thus ensuring they have time to completely recover. Remember, the entire point of visiting the gym is always to activate development, nothing more. If you do your job, 8 - 10 sets ought to be loads, and taking a complete week to rest guarantees you reap the full benefit of your hard work.
ExerciseSetsReps
Seated alternating hammer curls26-8
Barbell curls w. EZ-bar26-8
Onearm cable curls28-10
Reverse barbell preacher curls38-10
Week 2:
Going Fundamental
Going back to the roots may be refreshing for a change. Bypass the cables and fancy machines this week. As an alternative, establish your sight on good old fashioned free weights. It really is true you have more irregular resistance curve and yadayada, however it is also more difficult to get all fired up over a cable machine. Decide to try adding a few of the classic yougo, I-go sets of straight barbell curls with a buddy at the conclusion of your workout and tell me you are not psyched!
You may also try adding some controlled cheating for extra intensity. This specific intensity booster is easier to do with free weights than machines or cable. However, cheating will not mean swaying throughout the place from the first rep, it simply means using momentum in order to squeeze out a couple more repetitions at the end of your set to get past the sticking point.
The trick is to maintain your elbows still at your waist and only cheat just enough to complete the extra repetitions. Your biceps should still do a lot of the job. In order to keep your back safe remember to keep your abs tense.
ExerciseSetsReps
Barbell curls w. straight bar26-8*
Incline dumbbell curls26-8
Standing concentration curls28-10
Standing reverse barbell curls36-8
* For extra intensity, strive to include 3-4 extra repetitions through controlled cheating.
Week 3:
Loading on the Plates
Ok, time for you to get serious. This week we are hitting the heavy weights, so expect the repetitions to go down a bit. Usually, you shouldn't use weights heavier than those you can do 4 rigorous reps with. Nevertheless this time we need to get as close to this limit as possible. It is time to wake those biceps up from their slumber!
The seated concentration curls are great so you can get 100% focus on the biceps. You can even use your other hand to give the dumbbell a small extra nudge past the sticking point. To reap extra gain, resist through the negative phase where you slowly let the sink back right down to the starting position.
Most gyms have at least one machine you may use for hammer curls. My own favorite is actually a banged up old Nautilus creature that enables you train each arm separately (isolateral), but use whatever you are most comfortable with. This week is a bit of an exception from what I said about trying new material - you are lifting heavy, so go with what is best suited for you.
ExerciseSetsReps
Standing alternating dumbbell curls24-6
2-hand cable curls w. straight bar26-8
Hammer curl machine of choice26-8
Seated concentration curls24-6*
Standing reverse barbell curls24-6
* Make use of the other hand to wring out 2-3 extra reps on top of the 4-6 reps.
Week 4:
Superset Mania
Super-sets are one of those oldschool techniques that you do not see too frequently in the gym anymore. That's a pity, since it is a really nice (and fast!) way to smash your muscles into the following level. The fundamental notion is always to go two sets in a row without taking a break inbetween, should you be unfamiliar with super-sets. This pumps up the intensity in a major way.
There are only two variations on this: Either you do two exercises for the SAME muscle group, like two-hand cable curls immediately followed by concentration curls, or you also work two DIFFERENT muscle groups, like two-hand cable curls immediately followed by tricep pressdowns.
The first strategy, hitting exactly the same muscle group twice in a row, will give you the burn off from hell. The downside is that you can only use half (or less) of your standard weight for your second set since you are pre-exhausted. The 2nd strategy, mixing biceps / triceps, will not give as much burn up, but brings an overall arm pump you wouldn't consider.
In the sample work out under, I have used the biceps/triceps super-set strategy. You might need to consider making the second exercises one where you can apply controlled cheating, if you decide to hit biceps with both sets.
ExerciseSetsReps
Arm Blaster curls / skullcrushers2/26-8 / 6-8
Preacher cable curls / tricep pressdowns2/26-8 / 4-6
Seated hammer curls / standing tricep presses2/26-8 / 8-10
Reverse barbell preacher curls / weighted dips3/36-8 / 8-10
Week 5:
A Low-intensity
Breather
You've heard the clichs about keeping your muscles guessing before, but here's a new one for you personally. After pounding your biceps with intense work-outs for a month, you'll now throw in a higher-repetition, lowerweight work out. Counterintuitive as it might appear, it just could be that which you have to maintain your muscles from recognizing (and adjusting to) your pattern of heavy work-outs.
To keep things from getting boring, keep the remainder between sets short (less when compared to a minute) and choose the burn. Lactic acid tolerance is good to have, but don't forget, finish with a set or two of ultra light curls to flush out the lactic acid.
ExerciseSetsReps
Barbell preacher curls310-12
Bicep machine of choice212-15
Onearm cable curls210-12
Onearm cable reverse curls312-15
Week 6:
Forced Rep Agony
Recess is over, Biceps 101 at the School of Pain is in session. Forced Reps could be the intensity boosting manner of getting your work out partner give an additional lift to you that will help you keep going. So you get only enough help to get past the sticking point, this should be done in moderation.
In some cases, like seated concentration curls and other onehanded exercises, it is possible to simply use your other hand to provide that extra nudge. 2-hand exercises are trickier, nonetheless. If you do not possess a workout partner and aren't comfortable asking someone at random, you can test the technique for a solution.
When doing rest-pauses, you do your set to failure as you usually would, but instead of racking the weights you just watch for a matter of seconds. Simply take several deep breaths, have the blood revitalize the muscle and try to hammer out an additional rep or two. It is not as good as having a reliable workout partner, but it is a lot better than nothing.
ExerciseSetsReps
Barbell curls w/ straight bar26-8
Hammer curl machine of choice26-8
Onearm cable curls24-6
Reverse barbell preacher curls28-10
Week 7:
Back to Basics
This week we go back to the free weight training exercise for one more dose of oldschool intensity. As before, controlled cheating is an alternative, especially for the standing alternating dumbbell curls. You can also select a heavier weight for the concentration curls and duplicate the trick of utilizing the other hand to grind out a few extra repetitions.
For an additional kick, this might be a good time to challenge your workout partner to a good ol' Arm Blaster Duel. At the end of the workout, pick a barbell about 20 25% lighter than you normally use, face each other and start repping out. The initial one to throw in the towel buys the other one a protein drink in the sports bar.
ExerciseSetsReps
Arm Blaster curls26-8
Standing alternating dumbbell curls26-8
Seated concentration curls24-6*
Standing reverse barbell curls26-8
* Use the other hand to do 2-3 extra reps on top of the 4-6 reps.
Week 8:
Cable Guy
As previously mentioned previously, transmission lines possess the biomechanical benefit of supplying even resistance through the full repetition range. Put this to use and dedicate this week to fine tuning your cable technique.
You can try alternating this all - cable day with using bicep machines you seldom use, in case you are actually at a well-equipped gym. Usually, iso lateral machines (handles going independently of each other) provide the finest kinds of resistance. For the fixed handle machines, take into account that many machines could be used for onehanded exercises. Just let go with one hand, along with a mediocre machine can become a great one.
ExerciseSetsReps
2-hand cable curls w/ straight bar28-10
Rope hammer curls28-10
Cord concentration curls26-8
Reverse cable preacher curls28-10
Having full, pumped biceps with distinct peaks could be the classic signal of a bodybuilder. But what if you're a serious man who trains them every week, only to find them exactly the same size as last year? Or worse yet, the entire year before that?
If this sounds just like you, have a step back and consider the big picture. Whatever you are doing at this time is obviously not working. Instead, let's turn a fresh page and approach the issue from a new viewpoint. Listed here is a recipe for jumpstarting even the most stubborn biceps.
Week 1:
Setting the Agenda
In the event your biceps are not growing, odds are for the reason that you use pretty much the same old routine every work out. Other factors include training / and too much or too frequently, perhaps not varying the repetitions and weight, best bicep workout and just having lost that inner discharge to take on the weights once every so often.
Well, no longer. The sample work-outs for these 10 weeks include a bunch of common and less common exercises. You might need to replace it, in case you spot an exercise you understand you've done virtually every bicep work out for recent months. The aim here is always to bring in certain fresh material and let the old favorites rest just a little.
As for the amount of sets, let's keep it in the 8-10 range. Why so few? The Biceps are a rather little muscle that tire quickly. Legs, for example, are made for working throughout the day long and may handle more sets. Biceps are somewhat more suitable for intense and short bursts of action. The aim is always to hit the biceps hard and then proceed to the next muscle group you are training.
This brings us to the following point: For the next 10 weeks, you'll prepare biceps FIRST in the workout, to make sure you are at your strongest. Furthermore, you will restrict your bicep training to once per week, thus ensuring they have time to completely recover. Remember, the entire point of visiting the gym is always to activate development, nothing more. If you do your job, 8 - 10 sets ought to be loads, and taking a complete week to rest guarantees you reap the full benefit of your hard work.
ExerciseSetsReps
Seated alternating hammer curls26-8
Barbell curls w. EZ-bar26-8
Onearm cable curls28-10
Reverse barbell preacher curls38-10
Week 2:
Going Fundamental
Going back to the roots may be refreshing for a change. Bypass the cables and fancy machines this week. As an alternative, establish your sight on good old fashioned free weights. It really is true you have more irregular resistance curve and yadayada, however it is also more difficult to get all fired up over a cable machine. Decide to try adding a few of the classic yougo, I-go sets of straight barbell curls with a buddy at the conclusion of your workout and tell me you are not psyched!
You may also try adding some controlled cheating for extra intensity. This specific intensity booster is easier to do with free weights than machines or cable. However, cheating will not mean swaying throughout the place from the first rep, it simply means using momentum in order to squeeze out a couple more repetitions at the end of your set to get past the sticking point.
The trick is to maintain your elbows still at your waist and only cheat just enough to complete the extra repetitions. Your biceps should still do a lot of the job. In order to keep your back safe remember to keep your abs tense.
ExerciseSetsReps
Barbell curls w. straight bar26-8*
Incline dumbbell curls26-8
Standing concentration curls28-10
Standing reverse barbell curls36-8
* For extra intensity, strive to include 3-4 extra repetitions through controlled cheating.
Week 3:
Loading on the Plates
Ok, time for you to get serious. This week we are hitting the heavy weights, so expect the repetitions to go down a bit. Usually, you shouldn't use weights heavier than those you can do 4 rigorous reps with. Nevertheless this time we need to get as close to this limit as possible. It is time to wake those biceps up from their slumber!
The seated concentration curls are great so you can get 100% focus on the biceps. You can even use your other hand to give the dumbbell a small extra nudge past the sticking point. To reap extra gain, resist through the negative phase where you slowly let the sink back right down to the starting position.
Most gyms have at least one machine you may use for hammer curls. My own favorite is actually a banged up old Nautilus creature that enables you train each arm separately (isolateral), but use whatever you are most comfortable with. This week is a bit of an exception from what I said about trying new material - you are lifting heavy, so go with what is best suited for you.
ExerciseSetsReps
Standing alternating dumbbell curls24-6
2-hand cable curls w. straight bar26-8
Hammer curl machine of choice26-8
Seated concentration curls24-6*
Standing reverse barbell curls24-6
* Make use of the other hand to wring out 2-3 extra reps on top of the 4-6 reps.
Week 4:
Superset Mania
Super-sets are one of those oldschool techniques that you do not see too frequently in the gym anymore. That's a pity, since it is a really nice (and fast!) way to smash your muscles into the following level. The fundamental notion is always to go two sets in a row without taking a break inbetween, should you be unfamiliar with super-sets. This pumps up the intensity in a major way.
There are only two variations on this: Either you do two exercises for the SAME muscle group, like two-hand cable curls immediately followed by concentration curls, or you also work two DIFFERENT muscle groups, like two-hand cable curls immediately followed by tricep pressdowns.
The first strategy, hitting exactly the same muscle group twice in a row, will give you the burn off from hell. The downside is that you can only use half (or less) of your standard weight for your second set since you are pre-exhausted. The 2nd strategy, mixing biceps / triceps, will not give as much burn up, but brings an overall arm pump you wouldn't consider.
In the sample work out under, I have used the biceps/triceps super-set strategy. You might need to consider making the second exercises one where you can apply controlled cheating, if you decide to hit biceps with both sets.
ExerciseSetsReps
Arm Blaster curls / skullcrushers2/26-8 / 6-8
Preacher cable curls / tricep pressdowns2/26-8 / 4-6
Seated hammer curls / standing tricep presses2/26-8 / 8-10
Reverse barbell preacher curls / weighted dips3/36-8 / 8-10
Week 5:
A Low-intensity
Breather
You've heard the clichs about keeping your muscles guessing before, but here's a new one for you personally. After pounding your biceps with intense work-outs for a month, you'll now throw in a higher-repetition, lowerweight work out. Counterintuitive as it might appear, it just could be that which you have to maintain your muscles from recognizing (and adjusting to) your pattern of heavy work-outs.
To keep things from getting boring, keep the remainder between sets short (less when compared to a minute) and choose the burn. Lactic acid tolerance is good to have, but don't forget, finish with a set or two of ultra light curls to flush out the lactic acid.
ExerciseSetsReps
Barbell preacher curls310-12
Bicep machine of choice212-15
Onearm cable curls210-12
Onearm cable reverse curls312-15
Week 6:
Forced Rep Agony
Recess is over, Biceps 101 at the School of Pain is in session. Forced Reps could be the intensity boosting manner of getting your work out partner give an additional lift to you that will help you keep going. So you get only enough help to get past the sticking point, this should be done in moderation.
In some cases, like seated concentration curls and other onehanded exercises, it is possible to simply use your other hand to provide that extra nudge. 2-hand exercises are trickier, nonetheless. If you do not possess a workout partner and aren't comfortable asking someone at random, you can test the technique for a solution.
When doing rest-pauses, you do your set to failure as you usually would, but instead of racking the weights you just watch for a matter of seconds. Simply take several deep breaths, have the blood revitalize the muscle and try to hammer out an additional rep or two. It is not as good as having a reliable workout partner, but it is a lot better than nothing.
ExerciseSetsReps
Barbell curls w/ straight bar26-8
Hammer curl machine of choice26-8
Onearm cable curls24-6
Reverse barbell preacher curls28-10
Week 7:
Back to Basics
This week we go back to the free weight training exercise for one more dose of oldschool intensity. As before, controlled cheating is an alternative, especially for the standing alternating dumbbell curls. You can also select a heavier weight for the concentration curls and duplicate the trick of utilizing the other hand to grind out a few extra repetitions.
For an additional kick, this might be a good time to challenge your workout partner to a good ol' Arm Blaster Duel. At the end of the workout, pick a barbell about 20 25% lighter than you normally use, face each other and start repping out. The initial one to throw in the towel buys the other one a protein drink in the sports bar.
ExerciseSetsReps
Arm Blaster curls26-8
Standing alternating dumbbell curls26-8
Seated concentration curls24-6*
Standing reverse barbell curls26-8
* Use the other hand to do 2-3 extra reps on top of the 4-6 reps.
Week 8:
Cable Guy
As previously mentioned previously, transmission lines possess the biomechanical benefit of supplying even resistance through the full repetition range. Put this to use and dedicate this week to fine tuning your cable technique.
You can try alternating this all - cable day with using bicep machines you seldom use, in case you are actually at a well-equipped gym. Usually, iso lateral machines (handles going independently of each other) provide the finest kinds of resistance. For the fixed handle machines, take into account that many machines could be used for onehanded exercises. Just let go with one hand, along with a mediocre machine can become a great one.
ExerciseSetsReps
2-hand cable curls w/ straight bar28-10
Rope hammer curls28-10
Cord concentration curls26-8
Reverse cable preacher curls28-10