Fast And Easy Bicep Workout

Nearly everyone seems to be surfing the web for the ultimate bicep workout to help them increase the size of their arms fast.  Yes there are a lot of effective bicep routines available on the web, I really think that it’s important to prioritize your biceps training appropriately.  While it’s critical that you learn how to train your biceps in the right manner, you really shouldn’t spend too much of your gym time focusing 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!

photo credit: mateoutah

In comparison to many of the bigger muscle groups on your body, the muscles in your biceps are tiny. Just because there is no other muscle on your body that will grab the attention of the ladies quite like a a muscular pair of biceps, one of the biggest downfalls of most guys is that they spend too much time to training their biceps and too little time focusing on the bigger muscle groups on their bodies.

if you really want to build bigger arms, then you’ve got to prioritize your training in the following manner (or at least pretty close to this). First off target the bigger muscles on your body and work your way down the list.

Stat by training your…

1. Legs – (quads/glutes)
2. Chest – (pecs)
3. Back – (lats)
4. Shoulders – (delts)
5. Triceps
6. Biceps
7. Calves

You’ll want to devote a bunch of energy to hitting the larger muscle groups heavy and hard.  If you do this, what you’ll find is that your smaller muscles (like your triceps and biceps), 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 your bigger muscle groups. By focusing on the larger muscles first and making them the priority in your training program, you will begin to see an increase in the strength and size of your biceps.

Again keep in mind that when you perform many of the “pulling” exercises that are targeted to your back, you will be activating and incidentally training your arms (usually with a heavier weight than you usually would), so make sure to split up your back workouts and space them at least a day apart from your bicep workouts.

Now that you’ve got your muscle building program designed properly and everything is in check.  Then you’ll want to move forward and start working in a few basic bicep workouts.  Don’t make the mistake that nearly 90% of all guys in the gym make and work your arms non stop – it’s a bad idea that is actually counterproductive to your goal of bigger biceps.

If you want to build bigger biceps, you need to pair down your training efforts to 1 bicep workout per week.  That’s all you need to do to make your biceps grow!  If you work your biceps with intense workouts any more than this, they will begin to 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 quick bicep workout that can help you build size on your arms 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 jogging. Followed by a full body flexibility routine. A lot of guys only stretch out the muscle groups that they train each day – I just like to stretch out the all of my 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:

Exercise: Alternating Dumbbell Curl – 1 set x 10 reps

pick 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: 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 35 lb dumbbells here.

Rest for 1.5 minutes

Warm-Up Set 3:

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, but this time begin to up the ante a bit. the 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 typically move up to 50 lb dumbbells for this set.

Take a 2 minute rest

Keep in mind the goal of the warm-up sets in this bicep workout is to simply get the blood pumping through your biceps and to warm up your tendons and ligaments.  That’s the only goal of the warm-up sets. Make sure that you do not prematurely fatigue your biceps muscles during the warm up sets by either using weights that are too heavy or by shortening the rest intervals. If you do this your arm workout will suffer and as a result you will not be able to stimulate as much bicep growth as You’d otherwise be able to!

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

Exercise #1: DB Curl

After completing your bicep workout warm-up…

*Complete 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 2 – 3 minutes between sets

Bicep Exercise #2: – DB Incline Curls

*Complete 2 sets x 6-8 repetitions

Again make sure to use a weight that allows you to complete the exercise with decent form, but a weight that’s 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 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 making your arms grow, that’s really 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 1 solid bicep workout each week.  As long as your muscle building diet is set up appropriately and you get enough sleep each night, you will build muscle mass quickly and your biceps will increase in size!