Build Big Biceps With This Short Killer Workout

Many guys and women are always looking for the best way to build big biceps with little effort and little time. Well I have some bad news.  To build big biceps it takes effort.  The good news is you don’t have to spend a long period of time working on those guns or pythons, or whatever menacing nickname you call your arms…

Photobucket

Although in order to get excellent muscular development I have always been a believer that a muscle group should be stimulated from every angle it is also important to switch it up once in a while.

There are many ways to develop the biceps with exercises using resistance band training, barbells and dumbbells.  Using equipment like the ones mentioned above it is best to train the inner and outer part of the biceps for development of this muscle.

However, I am also a strong believer that to trigger muscle growth it is good to use high intensity to avoid and overcome a plateau effect.  One way of applying this principle is by doing a short high intensity workout with just one simple exercise.

Here is a brief but highly effective workout to build big biceps:

The ideal piece of equipment to use is an EZ Bar curl, but you can use a straight bar, barbell, dumbbells or resistance bands. Perform the exercise while standing.

Choose a weight that you can curl a maximum of 8 repetitions.

Progressively decrease the weight by 5 to 10 pounds with each set without taking any rest between sets.

Perform 6 to 8 reps per set as the weight decreases.

The last set should be performed with just the EZ Bar or with as little weight as possible if you are using any other piece of equipment.

Sample Standing EZ Bar Curl workout:

Set 1: 35 pounds on each side for 8 repetitions

Set 2: 30 pounds on each side for 6 to 8 repetitions

Set 3: 25 pounds on each side for 6 to 8 repetitions

Set 4: 20 pounds on each side for 6 to 8 repetitions

Set 5: 15 pounds on each side for 6 to 8 repetitions

Set 6: 10 pounds on each side for 6 to 8 repetitions

Set 7: 5 pounds on each side for 6 to 8 repetitions

Set 8: curl just the bar until failure

(No rest is performed between sets)

This sample workout should give you an idea of how it works.  It is important to start with a weight that you can lift for a maximum of 8 times.  If the weight is too light you won’t get the most out of this workout.

The workout will take about 10 minutes to complete and that will be the end of your biceps workout for the day.  Your arms should feel like you cannot perform another set.

Despite decreasing the weight on the bar with each set it will feel more and more difficult to complete even the six repetitions in a set.  In the last set failure may be less than six repetitions or more than eight, regardless of what the number is go until you cannot perform more repetitions.

By the time you are done with this workout you will be out of breath and sweating but you will love the feeling!

Although you will be tempted to perform this same workout on consecutive weeks you should not.  This is to be performed at most once a month or just once in a long while to break the monotony or eliminate a plateau.

Try this workout to build big biceps next time you work on those guns, pythons, or whatever you nicknamed your arms.

Comments

  1. U gotta love working the guns! I’m a big believer in short, intense workouts to get the job done, and this workout looks like fun (in a “this really burns” kind of way).

    Are you stripping the weight off the bar yourself or do you have a spotter?

    Michael

    • Sam Munoz says:

      Michael,
      You can do it either way, with a spotter or without. I usually do it alone, I rarely train with others, so it is just a matter of changing the weight as quickly as possible. Rack the bar, take weight off from both sides and continue. If you have a spotter you will shave a few seconds of rest time.
      Try it and yes I can guarantee that you will feel the burn.
      -Sam

  2. Brutal! It’s been a while since I’ve seen anyone talk or write about running the rack with an exercise like this. Truly a great way to really increase the intensity and density of your workouts, triggering more muscle growth, provided you get adequate rest. Well done!

    Gregg

    • Sam Munoz says:

      Glad you liked it! It is high intensity and it definitely triggers muscle growth if you do this once in a while. You are also right, getting plenty of rest is very important.
      -Sam

  3. Impressive workout set I’ll try that in a coulple of weeks and let you know how I go.
    raymond

  4. Ouch, now that’s a way to torture your biceps! Can you even lift your arms after? Looks like something I should add in when I’m focused on sarcoplasmic hypertrophy and adding mass. Right now I’m focused more on strength training with compound exercises.

    • Sam Munoz says:

      Dave,
      Lol, yes it is quite an intense feeling when you are done. You will feel like your arms are full of bricks and the skin of the biceps is stretched.
      I always tell someone that if they feel like they can do another set of biceps curls after that sequence then they are doing it wrong.
      Feel free to incorporate it sporadically when the time is right for you.
      Thanks,
      Sam