Start with Page 1 if you need Basic Anatomy, Articles and Videos.
Key Rules For Bicep Training
- If you are a beginner, try training your biceps three times a week for six weeks.
- For the intermediate lifter, training them directly every 5-7 days is sufficient, as they train indirectly when you do other workouts
- Work with 8-12 sets in a session, with less total sets if you are going for heavy low rep work
- Use a warm-up set of 10-12 reps at a lighter weight to get the blood flowing (this doesn’t count towards your 8-12 sets)
- To give variety to the muscle, use 3-4 exercises in your session, with 2-3 sets of each
- In general, the fewer the reps, the heavier weight you can use, and the longer your rest should be.
- To engage the muscle more, try alternating dumbbell curls instead of both arms at once
- For sets of 4-6 reps, use 2-3 minutes rest.
- For sets of 8-12 reps, use 75-90 secs
- For sets of 15-20+ reps, use 30-60 secs
- Don’t cheat on your form. If a weight is too heavy, check your ego and switch to a lighter weight.
Sample Workouts
- Using the above rules, select 3-4 exercises for your bicep day.
- Try and vary the rep ranges on each, starting with the heavy low rep movement and finishing with high rep.
- Rest should be longer for the first exercise, and reduce as your reps go up.
- Make sure the exercises you choose hits the Long Head, Short Head, and Brachialis.
- Space your bicep workout away from your back day (you can add a smaller arm session after a back workout), and complete it every 5-7 days.
- Change your exercises every 6-8 weeks or at least vary the rep ranges
- Remember to include a warm-up set to get the blood flowing
5 Arm Blasting Workouts by Alex Stewart (article does include tricep and forearm work if you’re interested)
Workout 1:
Barbell Curl – 3 sets of 4-6 reps (3 mins rest)
Dumbbell Bicep Curl – 2 sets of 8-12 reps (90 secs rest)
Standing Bicep Cable Curl – 3 sets of 15 reps (30 secs rest)
Workout 2:
Incline Dumbbell Curl – 3 sets of 6-8 reps (2 mins rest)
Prone Incline Barbell Curls – 2 sets of 8-12 resp (90 secs rest)
Lying Cable Curl – 3 sets of 15 reps (30 secs rest)
Workout 3:
EZ-Bar Curl – 3 sets of 6-8 reps (2.5 mins rest)
Standing Cable Curl (Rope) – 3 sets of 12 reps (75 secs rest)
Concentration Curls – 3 sets of 15 reps (30 secs rest)
Workout 4:
Close-Grip Standing Barbell Curl – 3 sets of 6-8 reps (2 mins rest)
Dumbbell Hammer Curl – 3 sets of 12 reps (75 secs rest)
Machine Preacher Curls – 2 sets of 15 reps (30 secs rest)
Workout 5:
(Weighted) Chin Ups – 3 sets of 6-8 reps (3 mins rest)
Incline Dumbbell Curl – 2 sets of 8-12 reps (90 secs rest)
Machine Preacher Curls – 2 sets of 15 reps (30 secs rest)
Bonus Information
- Use a thicker bar to get a better pump. Buy some pipe insulation and cut a section to fit over your regular DB handles, and feel the added intensity. (click here to learn how to make your own Fat Gripz for £1)
- It can help to “shock” your muscles into growth by using “finishers”. See “21’s” in Video 3 to stick on the end of a workout, or if you’re more ambitious try The Seven Day Bicep Cure, 1000 rep arm workout, or one of these finishers.
Thanks for reading! I’d really appreciate it if you could share the article with friends and training partners 🙂
