Everyone starts working out or going to the gym with the first primary goal set which is to attain bigger biceps while almost all exercises for biceps can lead to growth but the difference is between working for mass and definition and they usually go hand in hand. Here are our top picks to add mass to those biceps with these Biceps workout.
Barbell Bicep Curls:
The regular favorite of anyone going to the gym has to be the Bicep curls and for good reason because it’s the best exercise to add muscle and increase strength. Try to set the weight which is ideal to your liking but it is about pushing your biceps while doing so. Lifting too heavy and cutting those reps isn’t a good idea. So the primary goal here to always see the whole motion through and not to cut the movement short keeping in mind that form is important if you lean your back to use the momentum to lift the weights, then your lifting to heavy my friend.
Hammer curls are added on here because it’s a good all round mass builder for your biceps, the movement as the name suggests allows your biceps to be contracted in most of the biceps muscle fibre making it ideal for mass building. Don’t cut the motion as for every exercise in the book, hold your arm close or near your body so that the movement is concentrated stop a motion before full extension of the arm and head on back up to stone before your shoulder and repeat, this will allow maximum stress for maximum gains.
Concentration curls is an exercise who everyone knows about, even people who don’t go to the gym, its famous and for good reason. Remember stressing the muscle is important during concentration curls, so position your elbow to your thigh while sitting down the way you are comfortable with but isolation of the tricep is important and the elbow should be in a stable position so that no other muscle comes in to play except the bicep if done properly. Try to lift the maximum weight you can with this exercise going for more than 6 reps a set should do the trick.
Incline Dumbbell curls
This exercise is meant to bring the most tension to your biceps and removes the problems of form and strain on the back because of leaning on a bench which also benefits your belly muscles but don’t go to heavy on this exercise as it can induce stress or pain in your shoulders. Keep in mind lower weights are better for this one to maintain form and to obtain better results.
Preacher curls are great for increasing strength and size, straight and ez-bar are optional but the ez-bar is usually used for definition, remember to lock the elbows and triceps during the exercise, keep the momentum going and lift the maximum amount of weight you can for this one.
A sample plan and of course like any routine isn’t set in stone, change the rep range according to your liking or follow the plan as it is, this includes only mass building exercises, definition will come soon.
*Bicep Curls: 5 Sets – Reps – 12, 10, 8, 8, 6.
* Preacher Curls: 2 Sets – Reps – 8, 8 (Max Weight)
* Hammer Curls: 3 Sets – Reps – 10, 8, 6
* Incline Dumbbell Curls: 2 Sets – Reps – 12, 10 (Light Weight)
* Concentration Curls: 2 Sets – Reps 10, 10 (Moderate to Max Weight)