When you're hitting the gym, one of the key body parts that many people want to focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you're on top of your workout game.
When you are aiming for maximum size, an important point to note is that lifting heavy must be placed as a priority. Since building more size is a combination of a heavy surplus, enough volume, and plenty of calories, it's a wise decision to focus on exercises that will allow you to lift the heaviest weight possible. Don't go overboard though, make sure you are using a weight that you're able to control during the eccentric and concentric portions of the exercise, for the entire rep range. You should be able to lower the weight at the same speed you lift it.
Biceps are a relatively small muscle group, so it doesn't take a 20-set workout to blast them. In fact its recommend to keep biceps training to 9-12 sets. Any more than that is overkill. Do 12-15 reps per set, taken to failure. This is the rep range found to stimulate the most hypertrophy, or muscle growth, and studies have backed up these numbers.
To get ripped, bulking biceps, here are five moves you can incorporate into your next workout session.
INCLINE DUMBBELL CURLS
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Sit on a bench inclined at 45 degrees. This move restricts any jerking of the back when doing standing bicep curls, hence helping with the momentum. As you lift the dumbbells, you'll feel more tension in the peak of your biceps, which is where you want the most bulk.
REVERSE GRIP ROWS
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To accompany straight rows, try implementing reverse grip rows for maximum results. Lean your body forward with your chest straight out, and your arms holding a barbell around your knee area with a reverse grip. Make sure you are contracting your biceps, not your back, as you lift the barbell — you will feel a greater tension on your biceps, which makes this more effective than straight rows.
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Go to a preacher bench with an E-Z curl bar. Hold the inner handle with a front grip, and press your elbows into, and chest against the preacher bench. Start with your arms extended outwards, and curl upwards as you exhale. The short movement of the preacher curl allows for constant tension, really squeezing your biceps to round them out.
STANDING BICEPS CABLE CURL
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Isolation movements are integral to building bigger biceps. The cable is often overlooked, but it is an extremely useful machine to fit in some isolation workouts. Start by standing upright, holding a cable curl bar with a low pulley. Hold the bar shoulder width apart, with your elbows close to your ribs. When you curl only move your forearm. Breathe out and contract your biceps until the bar is at shoulder love. Hold for one second as you squeeze the muscle, before returning to starting position.
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Sit on a bench with your elbow pressed against your knee. Concentration curls forces you to only use your biceps when you lift the dumbbell, isolating the peak muscle. This makes it a great move to finish off a workout as you can fully exhaust your biceps. Alternatively, you can do this move standing if a bench is not available.
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- November 08, 2016
- Beatrice Bowers