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.
- 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)
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)
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)
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)
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)
(Weighted) Chin Ups – 3 sets of 6-8 reps (3 mins rest)
Incline Dumbbell Curl – 2 sets of 8-12 reps (90 secs rest)
- 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.
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