Bicep Workout

If you’re looking for stronger and bigger biceps, then an effective bicep workout is the first thing to consider. The purpose of this article is to help you choose a bicep workout that fits your needs and maximize your results.

Bicep Workout Recommendations:

1.    Frequency

Beginners: two or three times a week (full body workout including biceps)

2.    Number Of Exercises To Include In Your Bicep Workout Beginner: 1 exercise Intermediate/Advanced: 2-4 exercises depending on your split routine 3.    Number Of Sets To Include In Your Bicep Workout Beginners: 1-3 sets Intermediate/Advanced: 6-9 sets 4.    Number Of Reps Per Set It all really depends on your goal. For instance, a 1–5 reps range is good for strength while a 6-12 reps range is believed to be great for hypertrophy. A 12+ reps range is great for those looking for endurance.

Most bodybuilders agree that barbell curls and dumbbell curls are the simplest and the most effective exercises you can perform in your bicep workout. These exercises will allow you to hit your muscle from different angles. Dumbbell curls exercises for instance, can be done either in a standing position or using a bench (even incline bench). Barbell curls however, will allow you to alternate between a wide and a narrow grip. Cable curls with their variations are also a great way to spice up your bicep workout. 

Another important exercise we need to mention here is cheat curls. Since cheat curls are loved by some bodybuilders and hated by others, it is maybe wise to try them in your bicep workout and see if they work for you. You can perform a complete set of cheat curls, or just squeeze out few reps when your arms are too tired to do more regular curls. However, caution has to be exercised when performing cheat curls (definitely not recommended for beginners: learn more here). You can click here for a list of exercises (description included) that you can incorporate in your bicep workout.

For your convenience we included here a bicep workout that you might want to consider:

• Standing Barbell curls - 3 set of 8-12 reps
  
• Dumbbell hammer curl - 3 sets of 8-12 reps

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Start by doing let’s say 8 reps per set and try to increase that number as you go. Once you become capable of doing 12 or more without sacrificing the exercise proper form, switch to a heavier weight and redo the cycle. There are also some muscle shocking/training techniques (not recommended for beginners) that can be used in your bicep workout to shock your muscles into new growth. These shocking techniques can help you avoid or break through plateaus (learn more here). To give you an idea, here is an example: Standing Dumbbell Curls - 3 sets of 8-12 reps Supersetting: Incline Dumbbell Curls/ Reverse Barbell Curls - 3 sets of 8-12 reps (incline) and 8-10 reps (reverse)

As always, maintaining exercises proper form is important. Also, changing your routine often to get full benefit from your bicep workout is a must especially for intermediate and advanced bodybuilders (you can change your exercises selection, order or/and resting time etc).

Always remember that in order to build muscle, you need to clean up your diet, get enough rest and effectively challenge your biceps to grow without overtraining them (learn more here).

Please help us serve you better: feel free to contact us here if you have any thoughts, questions, information, a bicep workout to request or recommend.

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Related Articles:

1. Beginner Bicep Workouts

2. Intermediate Bicep Workouts

3. Advanced Bicep Workouts

4. Progressive Overload Explained

5. Workout Splitting