Biceps training isn’t just about the straight bar curl, you need a wide variation, so you can work out every small area attached to the biceps. Working out the smaller muscles allows you to burn them out, requiring larger muscles to work even harder, recruiting more muscle fibers. This results in size gains, thus bigger biceps.
When it comes to building up muscle, biceps supersets reign supreme. Supersize your workouts by performing one set of an exercise directly after a set of a different exercise without rest between them.
Supersetting is a simple workout technique that provides various benefits:
- Finishing your workout in less time because you’re performing sets back to back
- Allows you to keep your heart rate up for the duration of your workout so you’re burning fat faster
- Provides a spike in your metabolism to keep you burning more calories throughout your day
When training your biceps, make sure you’re comfortable with the weight so your form doesn’t suffer. Perfect form will also lower your risk of injuries in the gym. As you progress through your biceps workout routine,your muscles will become more efficient and you’ll increase the weight in order to keep seeing results.
EZ Bar Curls: 4 sets of 8 to 10 Reps
Seated Dumbbell Curls: 4 Sets of 12 Reps
Standing Barbell Curls: 4 sets of 8 to 10 Reps
Alternate Standing Hammer Curls: 4 Sets of 10 reps on each arm
Standing Bicep Cable Curls: 4 Sets of “Until failure” Reps
Preacher Curls: 4 sets of 10 Reps
Cable Curls: 4 sets of 15 Reps
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