Biceps

 

Time for Big guns! Everyone wants a nice set of guns. Its almost like a girl with her nice pair of Louie Vittons or Jimmy Choos! However, they are somewhat much harder to get than just saving up some dough!

Some folks are naturally blessed with them or just have to carry their weekly groceries to get them. Others seemed to punish them like they were abused by them in their pass life and still struggle to get anywhere!

The fact is that the muscles on our arms are amongst the smallest on our body Triceps, Biceps and Forearms. They get a workout whenever we work on our upper body, with them being used as secondary muscles when doing compound moves such as bench press, lat pulldown, deadlifts, overhead press etc..

To get them big, you really need to hammer them, and employ Isolation exercises, through the use of various training methods such as supersets, tri-sets, drop sets, pyramids, rest pause, concentrics & essentrics, to name a few. Your arms quickly adapt to training stimulus and as such cycling through the variety of methods is most effective.

 

 

Here is a sample training programme you can use:

 

Beginner:

Week1 & Week 2

Week 3 & Week 4

Week 5 & 6

Week 7 & Week 8

Exercise

Sets x Reps

Sets x Reps

Sets x Reps

Sets x Reps

Ez Bar Curl

3×12

3×10

4×8

4×8

Seated dB Hammer Curl

 

3×12

3×10

4×8

4×8

Incline 45deg dB Curl

3×12

3×10

4×8

4×8

 

 

 

 

 

 

 

  

 

 

Intermediate:

Week1 & Week 2

Week 3 & Week 4

Week 5 & 6

Week 7 & Week 8

Ez bar wide grip curl > dB Hammer Curl

2×10 > 2×10

3×8 > 3×10

4×8 > 4×8

4×8

Ez bar narrow grip curl > dB Hammer Curl

2×10 > 2×10

3×8 > 3×10

4×8 > 4×8

4×8

Standing Cable Curl

3×10

3×10

4×8

4×8

1 arm Seated Concentration Curl

3×10

3×10

4×8

4×8

 

Advanced:

Week1 & Week 2

Week 3 & Week 4

Week 5 & 6

Week 7 & Week 8

Ez bar Preacher Curl (with 3sec -ves)

3×10

3×10

4×8

 

 

 

3×10

4×8

 

Standing Cable Curl

3×10

3×10

4×8

 

Seated Incline 45deg dB Curl > Seated dB Hammer Curl

3×10 > 3×10

3×10 > 3×10

4×8

 

GVT – Ez bar standing Curl

 

 

 

10×10 (1 min rest) – 60% 1RM

 

Notes:

3×12 – 3 Sets of 12 Reps per set (use a suitable weight you can lift for a max of 12 reps)

> – Superset (no rest between exercises)

-ves – Eccentric (lowering portion of the exercise)

1RM – 1 Rep Max (max weight you can lift with only 1 rep)

GVT – German Volume Training

 

Training intensity is one of the key areas to stimulate maximal growth. Rest for no more than 1 to 1.5 minute between sets if getting size is your goal.

Maximise each contraction phase Concentric, eccentric and static strength. Concentric is the lifting part, eccentric is the lowering part and static is holding it in one position. 

At the peak of the Concentric phase (at the top of the move), contract/flex your muscles are hard as possible for maximum contraction and growth.

Form is of paramount importance. Ensure form is 100%. De-load if necessary to maintain form.

Ensure full range of motion. (ie., with Ez bar curl, ensure that arm is locked in to side of torso, arms straight at the start of the move and completely flexed right at the top of the move).

 

Videos:

Ez Bar Bicep Curl 

 

Dumbell Hammer Curl

 

Seated 45o Incline Dumbell Curl

 

Standing Cable Curl

 

1 Arm Seated Concentration Curl

 

Ez Bar Preacher Curl

 

 

Stay Healthy & Strong,
Steven Wong – CPT, Pn1


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