Without doubts, biceps get most of our attention at gym. In desperation to get bigger biceps, we smash the same workout over and over again. This results in good growth of biceps at first, but the growth rate starts to decline progressively. This is when you have reached a plateau.
In order to keep growing, you must surprise your body with an entirely new regime. The following workout is designed to do exactly this, because most workout regimes focus on primary muscles, such as the long head and short head of the biceps, other secondary flexors, such as the brachialis and the brachioradialis muscles are ignored and as a result these muscles lag behind. To see maximum growth and to achieve super human strength, you must work every group of muscles, leaving none untouched.
The idea behind this workout is to work your small flexor muscles first before moving on to the primary flexor muscles. This will have dual effects; firstly, it will target the smaller, weaker muscles first, so that they get the much required attention. Secondly, since the secondary muscles are already exhausted, it will isolate the primary muscles, making them work harder and inducing more hypertrophy. Finally finishing off with a compound will squeeze out that last bit of energy from muscles and make sure you get bigger around the sleeves.
The workout is as follows:
Hammer Curls (10×3)
- Hold the dumbbells in your hands such that the palms are facing your body and towards each other.
- With your elbows by your sides, slowly curl the dumbbell up till maximum flexion, hold for a second then slowly lower the dumbbell down till your arms are almost straight. This is one repetition.
- Perform 3 sets of 10 repetitions.
- Make sure to keep a tight grip on the dumbbells and perform the movement slowly with full range of motion.
Dumbbells Preacher Curl (9×3)
- Seated on a preacher machine, hold the dumbbell in one of your hands with palms facing upwards, elbows planted firmly on the pad and the free hand on the biceps of the opposite hand.
- Slowly curl the dumbbell up till maximum flexion.
- Hold for a second before lowering it back down till your arm is almost straight at the elbow joint. This makes one repetition.
- Perform 3 sets of 9 repetitions on each side.
Inclined Dumbbell Curl (12×3)
- Seated on a 30⁰ inclined bench, hold a dumbbell in each hand, palms facing up.
- Your arms should be hanging by your side almost straight at elbow joint.
- Alternately curl the dumbbell up till maximum flexion, hold for a second before lowering down to the starting position.
- One rep on the right hand and one on the left hand. This is one complete repetition.
- Perform 3 sets of 12 repetitions each.
Spider Curl (12×3)
- Lying on your stomach on a flat bench, grab a bar with grip slightly wider than the shoulder width.
- With your arms hanging straight down in front of you, curl the bar up till maximum flexion.
- Hold for a second before lowering it back down.
- Make sure to keep the elbows locked in.
- Perform 3 sets with 12 such repetitions.
Cheat Standing Biceps Curl (9×3)
- Grab a barbell with grip slightly wider than the shoulder width.
- Go heavy as you are going to do cheat curls.
- Swing your body as to curl the bar up till your chins, hold for 2 to 3 seconds before lowering it back down very slowly.
- Make sure to keep the elbows locked in throughout the motion.
- Perform 3 sets of 9 repetitions.
- Finish off with chin-ups with as many repetitions as your biceps would allow you to perform.
- With your palms facing towards you, firmly grab a pullup bar with grip at shoulder width.
- Curl yourself upwards till your chin is above the bar, hold before hanging loose.
- Perform explosively to pull off as many reps as possible.
This should leave your body confused and the biceps burning. Make sure to take plenty of rest, at least 48 hours, before your next arms workout.
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