Bigger Biceps Now! 3 Anything But Boring Workouts
I'm tired of the same old structure and format. Three sets of curls for 8-12 reps... Blah, blah, blah. You know how it goes.
Lifeless. Dull. Uninspired bicep workouts.
Related: How to Get Massive Arms by Building Bigger Triceps
I'll admit something. I hate training biceps. Almost as much as I dislike training calves and abdominals. So, when it comes to building bigger biceps, I like to get creative. Unique workouts help me to stay engaged.
So instead of the same old, same old, it's time for something different. New exercises. New approaches. Bigger biceps with anything but boring bicep workouts.
Build Bigger Biceps With These 3 Workouts
Workout #1 - Rest-PauseI love rest-pause training. It's one of the very best ways to build muscle mass and maximize your time in the gym.
In 2008 I spent an entire year performing rest-pause work. Exclusively. You know what/ It worked, and worked well.
What is rest-pause training?
Rest-pause training simply involves restricting rest in between sets. By doing so you recover enough to knock out more reps, but you never allow a muscle to fully recover.
This style of training can allow you to perform a greater volume of work in a shorter period of time. It also produces an insane muscle pump, which has also been shown to contribute slightly to the muscle building process.
Every rep counts when using rest-pause training. It's brutal. Insane. Sweat-drenching. And, you will pack on arm size like a freak.
EZ Bar Curls. Pick a moderately light weight. Knock out 10 reps, then rest exactly 20 seconds. Set the bar down, catch your breath, then attack again. Continue this pattern until you have performed 5 total sets.
When you are able to complete 10 reps for each set, add a small amount of weight to the bar.
Alternating Dumbbell Curls. Perform this exercise in the same manner as you did with EZ bar curls. Limit rest to 20 seconds in between sets, and add weight when you can.
Rope Cable Curls. Using a moderate amount of resistance, continue until you can perform 50 total reps. Rest as needed in between efforts, but keep rest periods very brief.
The point here is to get to 50 total reps as quickly as possible. Don't worry about set and rep schemes.
Hammer Curls. Performed the same as rope cable curls.
|EZ Bar Curls - 20 seconds rest||5||10|
|Alternating Dumbbell Curls - 20 seconds rest||5||10|
|Rope Cable Curls||1||50|
Workout #2 - Four, Six, EightVolume work is another excellent way to push a muscle into the growth zone. In this workout, we will more from heavier, lower reps sets to higher rep and lower intensity work.
You will be targeting the biceps with the reduction of intensity and an increase in volume. This is a perfect recipe for quality muscle stimulation.
Heavy and hard compound exercises to moderate isolation and higher volume.
Barbell Curls. Go heavy here. Make sure to warm-up properly, ramping up in weight as needed. When you are able to perform 4 reps for each set, add a small amount of weight. Try to keep strict form. No swinging or cheat reps.
Rest as long as needed in between sets.
Dumbbell Spider Curls. Here, you place your chest against the padding of an incline bench. Drab two dumbbells, and curl the weight in a strict manner towards your chest. When you are able to perform 6 reps for each set, grab slightly heavier dumbbells.
Seated Cable Curls. Grab an EZ bar handle and place it on the seated cable row machine. Now, instead of rowing curl the attachment towards your chin. when you can perform 8 reps for each set, add a small amount of weight.
|Four Six Eight|
|Dumbbell Spider Curls||6||6|
|Seated Cable Curls||8||8|
Workout #3 - The GrinderThe grinder. I love this workout. It's old school, brutal, and hardcore. A high intensity style of training that would have made Mike Mentzer or Dorian Yates happy.
Here, you are not overworking volume. Instead you push the biceps to the edge. Once there, you continue to pound away and pound away, pushing your body and mind to the limit.
The first two exercises will leave your biceps feeling torched. A subsequent superset will put the extra growth nail into the coffin. Finally, you will beat your biceps while they are down using an insane run the rack finisher.
Drag Curls. Drag curls are performed using a barbell. Instead of curling the bar towards your chest, you slide it up along your torso until slightly below chest level. For each set, perform as many reps as possible. Stop that set when you feel like you might fail on the next rep, or when your form starts to slip.
Immediately after reaching this point, wait 5 to 10 seconds and knock out another rep. Continue with this rest and single rep pattern until you completed an additional 5 reps.
Zottman Curls. These are performed in the same manner as drag curls.
Zottman curls are performed in the same way as dumbbell curls, but with a twist. At the top of the movement you twist the dumbbells 180 degrees and lower your hands palms down.
Bicep Superset. A no-brainer here. Simply superset the exercises. Add weight to a given exercise when you can perform 10 reps for each set. Rest as long as needed in between superset efforts.
Hammer Curls. Start with 15 pound dumbbells for 8 reps. Rest 30 to 60 seconds and move up the rack to 20 pounders. Continue this pattern until you move on to dumbbells that are so heavy they don't allow you to complete 8 total reps.
|Drag Curls||2||Max + 5 reps|
|Zottman Curl||2||Max + 5 reps|
|Superset: EZ Bar Curls and Reverse Grip Lat Pull Downs||3||10|
|Hammer Curls - Run the Rack||*||8|