Bicep Workout And Arm Building Tips
Posted by Gain Muscle Mass on Jun 29, 2010 in Weight Lifting Workouts | 61 commentsAlmost everyone seems to be looking on the web for the top bicep workout to help them increase the size of their arms in less time. We all know that there are a lot of really good biceps routines on the web, I really feel that it’s important to prioritize your biceps training appropriately. While it’s critical that you learn how to train your arms effectively, you really shouldn’t spend too much of your time in the gym training 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!
photo credit: Life of Sport
In comparison to some of the bigger muscle groups on your body, the muscles in your upper body are tiny. Even though there is no other muscle group on your body that will grab attention quite like a a muscular pair of biceps, one of the biggest downfalls of most guys is that they devote too much time to working on their arms and too little time training the bigger muscle groups on their bodies.
If you’re serious about building bigger biceps, then you need to prioritize your training in the following order (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’ll need to expend an bunch of energy hitting the bigger muscle groups hard and heavy. If you do this, what you’ll find is that your smaller muscles (like your arms), will begin to get bigger incidentally without direct training due to the amount of muscle building hormones released by your body when you work your way through heavy sets for the bigger muscle groups on your body. So by focusing on the bigger muscle groups first and making them the focus in your training program, you will begin to realize an increase in the strength and size of your biceps.
Also keep in mind that when you perform many of the pulling type exercises that are the focus of your back training, you will be utilizing and in turn training your arms (usually with a much heavier weight than you usually would), so make sure to space your bicep and back workouts a minimum of a day apart.
Now that you’ve got your muscle building program designed properly and everything is in balance. Then you’ll want to move forward and start working in a few basic bicep workouts. Don’t make the mistake that nearly every guy in the gym makes and work your biceps non stop – it’s counterproductive to your goal of building bigger biceps and it will wear down your arms after too long.
In order to build bigger biceps, you need to pair down your bicep workouts to 1 arm workout per week. That’s all the work your biceps really need to grow. If you hit your biceps hard and heavy any more than this, they will lose size – so try 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 simple bicep workout that will help you pack on some size on your biceps quickly without taking up too much of your time in the gym.
Start out with a few minutes of light intensity aerobics. I prefer 5 – 10 minutes of light jogging. Followed by a full body flex routine. A lot of guys only stretch out the muscle groups that they train each day – I really like to stretch out the all of the muscle groups each day so that I’m able to prevent any type of tightening up or injury. After you get your stretching and warm up in, it’s time to jump into the weight lifting warm up sets below.
Quick Bicep Workout
First Warm Up Set:
Exercise: DB Curl – 1 set x 10 repetitions
select a training weight that allows you to move the weight quickly through a full range of motion. I typically begin with 20 lb dumbbells.
Warm Up Set #2:
Exercise: Alternating DB Curl – 1 set x 8 reps
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 45 lb dumbbells here.
Rest for 1.5 minutes
Warm-Up Set #3:
Bicep Exercise: Alternating Dumbbell Curl – 1 set of 6 repetitions
*Perform this warm-up set with a weight that you can move though the full range of motion easily and under control, but this time begin to up crank up the intensity a bit. the goal is to complete 6 reps 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 typically move up to 45 lb dumbbells for this set.
Now rest for 2 minutes
Keep in mind the goal of the warm up sets in this bicep workout is to simply get the blood pumping through your arms and to warm up your tendons and ligaments. That’s the only goal of the warm-up sets. Make sure that you do not make your biceps too tired 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 generate as much muscle growth as you otherwise would!
Now it’s time to jump into the actual training sets for the arm workout.
Exercise #1: DB Curl
After completing your bicep workout warm-up…
- Perform 2 sets x 6-8 reps
**Make sure to use a weight that you can control for at least 6 quality repetitions, but heavy enough that you can’t possibly perform more than 8!
- Rest for 2 minutes between sets
Bicep Exercise #2: – Dumbbell Incline Curls
- Perform 2 sets x 6-8 reps
Again make sure to use a training weight that allows you to complete the exercise with decent form, but a weight that’s heavy enough that you can’t perform more than 8. that’s exactly how to get your biceps to grow. If you train with a weight that’s too light, your biceps will not grow and if you train with a weight that’s too heavy you’re eventually going to hurt yourself.
When it comes to building bigger biceps, that’s really 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 1 solid bicep workout each week. As long as your muscle building diet is set up right and you make it a habit to get enough sleep each night, you will build muscle mass quickly and your biceps will get bigger!
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