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…
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.