The Two Most Powerful Biceps Workouts

Many guys with flat biceps think that there is some great ‘secret’ to growing huge guns that’s not available to them, but the reality is that as with any other body part, all you need is the right killer exercises in the right order. As always, mastering form and technique is mandatory before you even try lifting the heaviest weights. And then you have to train hard and regularly and eat high quality food.

Some bicep exercises are greatly overrated (think alternating dumbbell curls), while others have proven to be far superior to others (hello preacher curls) when it comes to building massive bicep size. With this in mind, we’ve created two workout that maximally utilizes the second group and can help you build the guns of your dreams in the shortest time possible!

Workout 1: The plan

The greatest thing about this workout is that you can easily incorporate it into your existing routine. Here’s how: you will train your biceps twice a week for four weeks with the following six-move workout made up of three supersets, performing all exercises in consecutive order with the prescribed number of sets, reps rest periods and tempo. The aim is to increase the weight you’re lifting on every second session to prevent your muscles to adjusting to the stress placed on them and enable maximum hypertrophy, which is the key to optimal gains.

After four weeks, you’ll be able to see some incredible improvements in the size and shape of your biceps. Just make sure to train them only with this workout and only twice a week to avoid overtraining and muscle loss. Replace any biceps moves you were doing before with pressing exercises that work the chest, back and shoulders.

For optimal gains, you need to perform each exercise according to the prescribed tempo code – the first digit refers to how long (in seconds) it should take you to perform the eccentric part of the rep (lower the weight), the second digit indicates how long you should pause at the bottom of the movement, the third how long it should take you to perform the concentric part of the rep (lift the weight) and the fourth tells you how long you should pause at the top portion of the movement.

Tempo is crucial for growth because it influences the time your muscles spend under tension, and the higher the tension, the stronger the anabolic response and the more you grow. Also, make sure your form is flawless and each rep is performed in a controlled manner within a full range of motion.

Finally, one of the greatest contributors to impressive muscle development is the mind-muscle connection, which makes a lot sense because all movements are ultimately controlled by the brain, and this vital piece of gym wisdom has been confirmed by multiple studies. If you don’t achieve a decent level of mind-muscle connection, you won’t be able to make the most out of your workout, period. Stay focused on the work of your muscles and the contraction at all times and we guarantee that the results will be surprising.

Superset 1

#1. Incline Dumbbell Curl

Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-1-1-1

Instructions: Lie on an incline bench with a dumbbell in each hand at arm’s length with palms of your hands facing forward. Your elbows should be close to the torso. Keeping your upper arms stationary, curl the weights up while contracting your biceps until the weights reach shoulder level. Pause at the top and squeeze your biceps, then lower the weights back down.

RECOMMENDED: “Arm” Yourself with This Arm Workout

#2. Incline Hammer Curls

Sets: 3, Reps: 15, Rest: 60 sec, Tempo: 2-1-1-1

Instructions: Lie on an incline bench with a dumbbell in each hand at arm’s length with the palms of your hands facing each other. Your elbows should be close to your torso. Keeping your upper arms stationary, curl the weights up while contracting your biceps until the weights reach shoulder level. Pause at the top and squeeze the biceps, then lower the weights back down.

Superset 2

#1. Preacher Curl

Sets: 3, Reps: 10, Rest: 0 sec, Tempo: 2-1-1-1

Instructions: Grab an EZ-bar with an underhand grip and sit on a preacher bench. With the upper arms positioned against the preacher bench pad, hold the bar at shoulder length. Slowly lower the bar until your upper arms are fully extended and the biceps are fully stretched, then curl it up until your biceps are fully contracted and the bar is at shoulder height. Pause for a second and squeeze your biceps, then lower the weight back down.

#2. Preacher Reverse Curl

Sets: 3, Reps: 10, Rest: 60 sec, Tempo: 2-1-1-1

Instructions: Grab an EZ-bar with a double-overhand grip and sit on a preacher bench. Place the upper arms on top of the preacher bench and have your arms extended. Curl the weight up until the barbell is at shoulder height and your biceps are fully contracted. Pause at the top and squeeze your biceps, then lower the weight down until your arms are fully straight.

Superset 3

#1. Cable Bar Curl

Sets: 3, Reps: 15, Rest: 0 sec, Tempo: 2-1-1-1

Instructions: Stand up tall while holding a cable curl bar that’s attached to a low pulley. Grab the bar with a supinated grip at shoulder width and bring your elbows closer to the torso. Keeping your upper arms stationary, curl the weight up while contracting your biceps until the bar is at shoulder level. Pause at the top and squeeze the biceps, then lower the bar down.

#2. Cable Hammer Curl:

Sets: 3, Reps: 15, Rest: 60 sec, Tempo: 2-1-1-1

Instructions: Reduce the weight used in the previous exercise by a plate or two and attach a rope attachment to a low pulley. Grasp the rope with a neutral grip and stand straight up and bring your elbows closer to the body. Keeping your upper arms stationary, curl the weight up. Pause at the top and squeeze your biceps, then lower the weight down.

Workout 2: The plan Biceps/Triceps

Another highly efficient way to target your biceps is by using rest-pause supersets, mainly advocated by the legendary coach Christian Thibaudeau. This advanced method greatly increases the time under tension and allows you to achieve optimal muscle fiber recruitment with the least sets possible.

To get there, you need to lift a weight until you get to the point of momentary failure. Then, after a short rest, pick the weight up again and perform as many reps as possible until you hit that same point of failure. Again, rest briefly and then go for another, final set to failure. This way, you enable greater muscle stimulation than you would if you went for total failure in the first run. Needless to say, this way of training is a god’s gift for anyone who’s looking to skyrocket his anabolic hormone production.

You’ll perform this workout twice a week, making sure to rest for 48 hours between two sessions. Anything more than this and your gains will suffer. Here is the structure: perform 5 sets with 5 reps each of the first exercise, then pick a weight that’s about 80% of your 10-rep-max and perform the first set of 10 reps of the second exercise.

Rest for 15 seconds, then go for a second set with the same weight, aiming for 8 reps. Rest again for 15 seconds then perform another, final set with the same weight, aiming for six reps. Perform exercise 3, 4 and 5 in the same manner. The last exercise is meant to be a brutal finisher, so you’ll aim to complete 100 reps divided in as many sets as you need. This routine is guaranteed to give your biceps the ultimate burn!

#1. Towel-grip chin-up

Sets: 5, Reps: 5, Rest: 45 sec

Instructions: Loop a gym towel over a pull-up bar and grip it tightly with both hands, then pull yourself up until your chest is at the level of your hands. Slowly lower yourself back down.

 

#2. Dumbbell biceps curl

Sets: 3, Reps: 10, 8, 6 (rest-pauses between), Rest: 15 sec

Instructions: Stand tall holding dumbbells in each hand with the palms of your hands facing forwards, elbows close to the torso. Without leaning back, curl the weights up to your chest. Pause at the top and squeeze your biceps, then lower the weights down.

 

#3. Dip

Sets: 3, Reps: 10, 8, 6 (rest-pauses between), Rest: 15 sec

Instructions: Keeping your body upright, grip the bars with your arms locked out, then bend your arms to lower yourself downward. Your torso should remain upright and the elbows should stay close to your body. Lower yourself until your hands are at the level of your chest, the press up back explosively.

 

#4. Cable reverse curl

Sets: 3, Reps: 10, 8, 6 (rest-pauses between), Rest: 15 sec

Instructions: Set the cable at the lowest point. Stand up and hold the bar attachment using a pronated grip at shoulder width, elbows close to the torso. Keeping the upper arms stationary, curl the weight up while contracting your biceps until the bar is at shoulder level. Pause at the top and squeeze your biceps, then lower the weight down.

#5. Cable triceps extension

Sets: 3, Reps: 10, 8, 6 (rest-pauses between), Rest: 15 sec

Instructions: Set the cable at the highest point. Keeping your back and upper arms straight, hold both ends of the rope attachment with an overhand grip at shoulder width apart with your arms bent above your head. Take a big step forward, turning away from the cable station and slightly lean forward. Push the bar downward until your arms are fully extended. Pause for a second, then return the bar to the starting position.

#6. Push-up

Sets: as many as needed, Reps: 100

Instructions: Lie on the floor face down, place your hands shoulder-width apart with straight arms so that your shoulders, elbows and wrists line up and position your feet hip-width apart. Your fingers should be slightly splayed and pointing forward, and your entire body should form a straight line. Bend your arms to lower yourself downward until your chest almost touches the floor, then press your body back up while squeezing your chest until your arms are straight again. Complete 100 reps as fast as you can, resting only when you absolutely need it.

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