Simple And Effective Bicep Workout

Almost everyone seems to be surfing the internet for the ultimate bicep workout to help them build bigger arms as quickly as possible. Yes there are a lot of really good bicep workouts on the internet, I think that it's important to place the right amount of emphasis on your biceps workouts. While it's critical that you learn how to train your biceps in an effective manner, you really shouldn't spend a lot of your weight training time working on such a small muscle group. Not only will your overall physique suffer if you spend all of your time training your biceps, but your biceps themselves will not respond to this type of onslaught for long. Eventually the muscle group that is dominating your attention and time in the gym will begin to actually atrophy and get smaller!

Relative to many of the bigger muscle groups on your body, the muscles in your arms are tiny. True there is no other muscle 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 training their arms and too little time training the bigger muscle groups on their bodies.

If you're serious about building bigger biceps, then you've got to piece together your training in the following order (or at least pretty close to this). First off target the bigger muscles on your body and work your way down the list.

First train your...

Legs - (quads/glutes)
Chest - (pecs)
Back - (lats)
Shoulders - (delts)
Triceps
Bicepsr
Calves

You'll need to expend an bunch of energy working on the larger muscles heavy. What you'll find if you do this is that your smaller muscles (like your triceps and biceps), will begin to get bigger without focused training due to the amount of hormones released by your body when you perform heavy training sets for your bigger muscle groups. By focusing on the larger muscles first and making them the focus in your training program, you will begin to realize an increase in the strength and size of your arms.

Again keep in mind that when you perform many of the “pulling” exercises that are the focus of your back training, you will be activating and incidentally working your biceps (typically with a heavier weight than you otherwise would), so try to space your bicep and back workouts a minimum of a day apart.

Now that you’ve got your muscle building program constructed in an appropriate fashion and everything is in balance. Then you’ll want to move forward and start incorporating a few effective arm workouts. Again, don’t make the mistake that nearly 90% of all guys in the gym make and train your biceps non stop – not only is it a bad idea, but it's also counterproductive to your goal of building bigger arms.

In order to build bigger arms, you have to cut down your arm workouts to 1 arm workout per week. That's all you need to do to make your biceps grow! If you hit your biceps with intense workouts any more than this, they will begin to lose size – so don’t do it!

Now that you've got a grasp of ow often you need to train your biceps and how to put your bicep workouts in the proper order, here's a simple bicep workout that will help you build size on your biceps quickly without taking up too much of your time in the gym.

Start out with a few minutes of moderate to light intensity cardio. I usually do 5 -10 minutes of light walking. Followed by a full body flex routine. A lot of guys only stretch out the muscle groups that they’ll be training for that day – I really like to stretch out the all of the muscles each day so that I can 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.

Killer Bicep Workout

Warm-Up Set 1:

Bicep Exercise: Dumbbell Curl – 1 set x 10 reps

select a training weight that allows you to move the weight quickly through a full range of motion. I typically begin with 30 lb dumbbells.

Warm-Up Set 2:

Exercise: Dumbbell 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 40 lb dumbbells here.

Rest for 1.5 minutes

Warm Up Set #3:

Bicep Exercise: Alternating DB Curl – 1 set x 6 reps

*Perform this warm up set with a weight that you can move though the full range of motion easily and under control, however this time begin to up crank up the intensity a bit. Your goal is to complete 6 reps with a weight that is close to your workout weight, but light enough not to prematurely fatigue your biceps. I usually jump up to 50 lb dumbbells for this warm-up set.

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 stimulate as much muscle growth as you otherwise would!

Now we'll jump into the actual training sets for the bicep workout.

Bicep Exercise #1: Alternating Dumbbell Curl

After completing your bicep workout warm-up...

*Perform 2 sets x 6-8 repetitions

**Make sure to use a weight that allows you to complete the exercise with decent form, but a weight that is heavy enough that you can't perform more than 8 reps with!

*Rest for 3 minutes between sets

Bicep Exercise #2: – Incline DB Curls

*Do 2 sets x 6-8 reps

Again make sure to use a weight that allows you to complete the exercise with decent form, but heavy enough that you can't possibly perform more than 8 reps with. that's exactly how to get your biceps to grow. If you try to use a weight that is too heavy, you’ll wind up injuring yourself and if you use a weight that’s too light you wont stimulate any growth.

When it comes to building bigger biceps, that’s pretty much all there is to it. Learn how to prioritize your workouts to target the bigger muscle groups on your body first, and then move on to a single but intense bicep workout each week. As long as your muscle building diet is set up properly and you get enough sleep each night, you will gain muscle mass and your biceps will get bigger!