Make the Lifestyle Change and Feel Better About
If there's one muscle group on a man that
says you workout, it's your biceps. Whether you check out their
development in the mirror to pump yourself up for your workout
beforehand or simply want to look buff when you wear a short-sleeve
shirt out to the club, a nicely developed set of biceps goes a long way
toward developing an attractive physique.
Many men don't go about training their biceps in the right manner and
wind up doing 10 different variations of curls until they feel the "pump
and burn." Remember that while a muscle pump may temporarily engorge
your muscles with blood and make them appear larger to the eye, once the
enhanced blood flow normalizes, you're going to be right back where you
started.In order to really develop muscle size, you'll want to combine
very heavy weight training with exercises that increase vascularity.
This pairing is what will smash your biceps and get you arms noticed.
The following workout, which will smash your biceps, should be performed
twice a week for maximum benefits. Doing this workout twice a week is
enough to develop larger muscle fibers while giving you a proper
1. Reverse-Grip Bent-Over Dumbbell Row With Half a Deadlift
The first exercise on our smash your biceps plan is the reverse-grip
bent-over dumbbell row with half a deadlift. Changing the grip of this
movement helps to place more stress on the biceps, while still working
the back at the same time. Additionally, using the dumbbells rather than
a barbell will help prevent one arm from working harder than the other
to compensate for a weaker muscle, and thus preventing the possibility
of a size imbalance.Since most men can typically row more weight than
they can curl, the reverse-grip bent-over dumbbell row is the perfect
exercise to lead the smash your biceps workout. Itís also an exercise
that leads to maximum strength development.
Finally, to add some advanced variation to the movement, once the
dumbbells are in the upper position, perform half a deadlift action in
order to call the lower-back muscles into play and give a more complete
workout. Note that this should be one fluid movement and not done in a
2. Incline Dumbbell Curls
The second exercise to add when you want to smash your biceps is incline
dumbbell curls. The advantage of doing these on an incline bench is that
it will reduce any momentum that takes place with standard curls,
ensuring that you are only targeting that bicep muscle.In addition to
this, since your back is flat against the bench, you will not have to
sacrifice strength due to a weak core if that is an issue for you.
When you are executing the movement, be sure that you are moving
throughout the full range of motion to work all the muscle fibers to
their full extent.
3. Dumbbell Curls With a Twist
As a variation on the standard dumbbell curl, performing a curl with a
twist at the top gives the muscles a fresh stimulus that can boost
results to the next level. You'll want to focus on performing these
slightly slower than your standard dumbbell curl to really feel the full
impact of the movement and, if you can, try to use a short pause at the
top before lowering.Also, be careful that you're not using momentum to
help you complete the movement (the tendency to use momentum is high
since youíre standing upright). Momentum can be avoided if you think to
slightly stick out your chest and strictly moving from the elbow joint.
4. Straight Dumbbell Curls With Triceps Extension Superset
Finally, the last way you can smash your biceps into growth is to start
including some supersets in your workouts. Supersets will have you
pairing two exercises back-to-back and will help to really pump up the
arms as they fill with blood.
This is a great technique to use at the very end of your workout, as it
will really finish off the muscles and help to considerably boost the
temporary size increase youíll experience.
Some people will choose to superset two different bicep exercises
back-to-back, but for the purpose of this workout you want to superset a
bicep exercise along with a triceps movement. This has the advantage of
allowing you to lift a heavier weight with the bicep exercise,
experiencing slightly better overall strength gains.
Be sure to keep rest periods between the two exercises as short as
possible, and take about 30 seconds to 1 minute of rest between each
superset. You should also aim to work into the slightly higher rep range
with this type of setup, closer to 10 to 12 reps total to really get
some lactic acid building up within the muscle tissues
Welcome to the Gun Show
So, if you're looking to boost the size and strength of your biceps,
make sure you give some good consideration to these exercises. You don't
necessarily have to add all of them to your session each time, but start
with the compound exercise of the rows and then add one or two
additional biceps exercises to round out the program. Training your
biceps two to three times a week in this manner should lead to
noticeable results in about a month's time.